Don’t forget leg day!
Doesn't it hurt when you run?
"It does if you're doing it right!"
I saw this on a t-shirt at a 10k road-race years ago. It's funny because it describes the denial that we have that there might be a solution to days lost to training. Just keep running.
While pain with running is almost never dangerous, it indicates clearly that I'm not doing something right. Almost all of the runners I see in the clinic haven’t been lifting weights.
I get it. I like to run. I don’t like to lift. And I don’t have time to go to the gym.
I also have an exemption from the rule that physiology is not impressed with excuses.
So, in the middle of the week after enjoying a run, lift your body weight 30 times with full-depth squats.
Feet a bit more than shoulder width apart, toes pointed out a bit, back held in neutral by drawing in your abs, hands clasped in front of you, sit back into a deep pain-free squat.
At the bottom of the squat, place your elbows inside your knees and push your knees wide apart to feel a stretch in the groin. Hold for a few seconds, then stand up, driving from the hips.
Repeat.
Happy Running!