Since last week was abnormal to say the least, I’m not going to recap my normal Accountability Monday of workouts and goal achievement or lack there of. I certainly ran, meditated and wrote…but all through an emotional haze that made everything feel a little less important. Which is why instead, I’m introducing the May Challenge! No time like the present to focus on being a better, stronger, faster runner.Physical Therapy. Dreaded words for most runners because we often don’t bother with consistent basic strength building exercises until we find ourselves with a major injury that has us sidelined from running for weeks or more often months.
May is all about taking time each day to do a few of the exercises that will keep you running strong and injury free!! PT exercises build strength, create balance and help with neuromuscular control. Just think a few minutes a day rather than hours in their office while you can’t run…worth it!
If you haven’t ever had to go to physical therapy, good for you…but now might be the time to go! If something has been bothering you, schedule a visit to have them give you an initial assessment. Most will provide you with some exercises to do at home or help you to identify areas of weakness so you can start working on them now. Most runners I’ve talked to often come away surprised that the area which hurts is in fact not their weakness! They truly are a great resource to keep you running without injury and to get faster.
PRIMARY WEAKNESSES FOR RUNNERS
- Glute strength – Checkout this video of exercises
- Tight hips – Here are some stretches
- IT Band – Oh this could be a whole book: dynamic warm-up, lunge matrix
- Back Pain – A few exercises helpful for those who sit all day
- Core stability – Loosen up a tight core for better movement
- Ankles – Here are some of the exercise my friend Page has done daily to rehab
- Janice has some exercises for Peroneal Tendonitis
HOW TO PARTICIPATE?
- Sign up, it’s free. Registering gives you a little bit more commitment right off the bat.
- Watch for a few emails throughout the challenge to help keep you focused May 1 – 30
- Pick 3-5 exercises each day, complete 2-3 sets of 4 to 8 reps. Examples: Lunges, planks, squats, push-ups, crunches, leg lifts, clam shells.
- Use Accountability Monday’s for a weekly check-in – report how you are doing or if you have questions. I am happy to reach out to my experts and get you some new or different exercises to help!
- Feel free to post the logo on your site or use it in your own post if you want to be accountable there.
NEXT week accountability Monday will be back in full force with a recap of workouts, career and spirit goals.
Goals for this week: Remain focused on my purpose in every activity that I do. I know it will be a crazy week, but I can still accomplish a lot if each choice is made this way.
Checkout the purpose of Accountability Monday’s>>
Want to participate? Fill out this form and I’ll be featuring people each week!
I am grateful for friends who carved out time to meet us for a celebratory dinner last night.