Greetings my MAD COOL FITNESS CREW and Happy Monday! My road to recovery continues. My goal is to compete in a master’s track event by the end of the summer. Fingers crossed. I must say this has been, by far, the hardest thing I’ve had to work through physically. I’ve effectively been rebuilding my body, re-aligning it, and dealing with long-ignored chronic issues.
It’s kind of like cleaning out that junky closet that you’ve been sort of “cleaning” over the last few years, which really means you’ve been “organizing” the junk, moving it from one side to the other, re-stacking it, but all the same crap is still in there? That’s what I have been doing over the last few years. “Re-stacking” my junk.
This time, however, I’m actually cleaning out the junk, getting giant hefty bags, throwing stuff out and then carefully selecting the stuff that goes back into the closet.
So how am I rebuilding my closet?
1) Planks – Great total body workout. Engages core, legs, glutes, shoulders and triceps
2) Dead Lifts – Great for strengthening the hamstrings while also stretching them. Like many folks, I’m very quad dominant. Sprinting is really about activating your hamstrings and glutes. This exercise also forces you to engage your shoulders and triceps
3) Squats – Great for hip/hinge movement. Good for glutes, hamstrings and quads. Also forced me to work on my ultra tight calves and ankles to be able to push through my hips. Running is all about movement through the hips
4) Spider Walks – Hip problems and shoulder problems (of which I have both) are often related. Spider walks help to open up the hips and shoulders
5) Clam Shells with Glute Bridges – Great for strengthening hips, in particular your glute medius. Add a band for resistance. Just a few of these and your booty will be on fire!!
6) Kettlebell Swings– Great for building overall strength and burning fat. Helps with developing power in your hamstrings, glutes, and core. Great for improving your overall fitness and making you runners out there stronger
Try these exercises and see if you notice a difference.
It’s been a looong road to recovery for me, but these basic exercises have really helped me to get stronger and improve my running. I still have some junky junk in my closet, but rather than being all over the closet, the junk has been reduced to just being in a little corner. One more small bag to go and my closet will be clean!
Go get ’em.
Jennifer and Your MAD COOL FITNESS CREW