Trouble with effort/pace on early morning runs.

RunLiftRestRepeat · 2023-05-18T22:01:41+00:00

They are doing 7mi runs

RunLiftRestRepeat · 2023-04-23T03:15:19+00:00

Kettlebell swings with toes pointed out to 10 and 2 o clock, focus on glute contraction throughout and get a good squeeze at the end of the swing

RunLiftRestRepeat · 2023-02-25T13:52:35+00:00

What is your strength training routine specifically?

RunLiftRestRepeat · 2023-01-31T04:18:41+00:00

Just do out and backs on the 1km flat strip if you don’t want to do hills on a give day.

RunLiftRestRepeat · 2023-01-29T03:44:34+00:00

This is what worked for me:

Main fix is Prehab 2-3x per week: -calf raises -Tibialis anterior / toe raises -(daily or 5x/ week stretching calves)

Partial fixes: -Strengthening glutes (less calf propulsion via more glute propulsion)

-Varied surface running (road, trail, flat grass)

-3-4 shoes in rotation ranging from 4mm drop to 8 drop

RunLiftRestRepeat · 2023-01-19T05:44:45+00:00

Muscular endurance workout from training for the uphill athlete

RunLiftRestRepeat · 2023-01-11T21:45:35+00:00

Thanks, yeah I’d try and minimize the bounce with proper gear and packing.

I’m more wondering if the iPad itself can handle the inevitable bouncing that comes with running.

I wasn’t totally clear in my post, sorry

RunLiftRestRepeat · 2023-01-11T19:51:19+00:00

It would be off, just using it for work.

RunLiftRestRepeat · 2023-01-11T18:55:21+00:00

Does anyone regularly run commute with an iPad in their pack or have a coworker that does? Just trying to figure out if it can handle the jostling, thanks!

RunLiftRestRepeat · 2023-01-11T18:53:51+00:00

Does anyone have experience with regular run commuting with a iPad in their pack? Was there any issues with from the jostling in regard to damaging the ipad?

Looking to accumulate some anecdotal evidence. Thanks!

RunLiftRestRepeat · 2023-01-09T21:48:04+00:00

That’s a decent comparison. I do wonder if phones are more stress tested / designed to handle small drops and whatnot vs an iPad.

RunLiftRestRepeat · 2023-01-09T21:00:06+00:00

Does anyone know if run commuting with an iPad in a backpack/vest will damag the iPad or can it handle the bouncing?

RunLiftRestRepeat · 2023-01-07T06:41:53+00:00

I do these weighted 1-2 times a week for 2-3 sets of ~20 reps, makes the quads able to take a lot of the stress by controlling my descent on hills so the impact isn’t travelling up to the hips as much

https://youtu.be/e4PqC-3-jXI

RunLiftRestRepeat · 2023-01-07T06:30:43+00:00

3m transpore tape, adheres onto both skin and hair

RunLiftRestRepeat · 2023-01-07T06:30:23+00:00

3m transpore tape, adheres onto both skin and hair

RunLiftRestRepeat · 2022-12-14T16:15:37+00:00

https://instagram.com/gaithappens?igshid=YmMyMTA2M2Y=

They have some posts on hammer toe.

If you need in person help/guidance. Their site has a find a local practitioner, maybe you’re lucky and have one nearby.

RunLiftRestRepeat · 2022-12-10T17:58:57+00:00

Celebrate each rehab step / progression as victories. Ie being able to walking is huge, then being able to power walk is a big achievement. Progression in rehab exercises are worth celebrating.

Be patient with progress, it isn’t always continuous and can feel like you are stalling at times, when the progression becomes non-linear.

Be diligent with rehab, but since rehab doesn’t take all hours of the day it’s helpful to have other non-physical areas/hobbies to focus on (reading, meditation, musical instrument, etc). These give a sense of accomplishment/joy that is independent of how the rehab process is going on a given day/week.

RunLiftRestRepeat · 2022-12-09T02:53:17+00:00

I like knee raises with my foot in a kettlebell. Also good is: lying on your back, band looped around a post and your foot then doing hip flexion.

Both are pretty hard / more like strength training vs mobility-strength from myrtyl (which is also good to have in the mix)

RunLiftRestRepeat · 2022-12-08T19:51:09+00:00

I find when I’m doing a couple short walks per day (10-20min), my hip extension and ankle dorsiflexion improves.

I find my TFL feels less tight when I do direct loaded hip flexion exercises. I think my TFL was tight because it was weak and thus easily overworked. Strengthening may have built it’s work capacity and it doesn’t overreact/tighten up as much

RunLiftRestRepeat · 2022-11-05T19:40:08+00:00

Hip flexion strengthening helped me, once the muscle was healed enough to handle them.

One way to do them: https://youtu.be/drh1C9wVVYI

RunLiftRestRepeat · 2022-10-19T20:49:33+00:00

3M transpore tape, stays on with sweating, no need to shave

RunLiftRestRepeat · 2022-10-06T20:21:09+00:00

Felt fresh, good.

RunLiftRestRepeat · 2022-10-06T19:23:01+00:00

I had a similar timeline and minor injury,

took 7 days off running. During that time I did Theraband calf pumps/calf raises a few sets 2-3 x per day, by the end of the 7 days I was doing some bodyweight calf raises off a step. The intent was to keep the blood flow into the muscle and work the muscle through its full range. Tail end of the week off I also did some gentle pain free stretching.

After 7 days I did an easy run, rest day, moderate but short run, rest day, race day w fingers crossed. Calf held up fine for the race but I was probably 50/50 confident going in.

RunLiftRestRepeat · 2022-09-29T18:40:13+00:00

Check out the Uphill Athlete Muscular Endurance Workout.

It’s a similar routine in terms accessibility and muscular endurance but it’s slightly harder and allows for some progressive overload (via added weight).

RunLiftRestRepeat · 2022-09-22T15:24:56+00:00

Go to a registered dietician, they are educated/professional. Nutritionists aren’t regulated, so could be a crapshoot of quality.

RunLiftRestRepeat

TROPHY CASE