Learn to Run: Week 2
Wow! We are off to a great start! It was so fun to see the progress of everyone in the second week of our Learn to Run course! If you want a sense of the fabulous strengthening chaos that is our Learn to Run course check out the picture! That is what a well used and satisfying studio looks like. My RUNITY teachers would be so proud of the fun we had!
As promised today progressed a little from last week and we have different exercises that we want you to practice before next week. First we have the foot exercises that are so important to the gait. If we think of the foot as our spring through the air. We need to train and condition the pliability of the plantar fascia (the bottom of your foot) Every time your foot lands in gait the plantar fascia lengthens (eccentric contraction) and absorbs the shock of the road, and then like a spring it shortens to propel you forward…And even more mind blowing (for my geeky brain at least) the big toes and smaller toes act with different functions to make the gait efficient….Yet we spend our day in shoes that make our feet still. So with that these are the videos of the foot exercises we did today!
First five toes lift and then spread out, and then lower down
The second foot exercise is lifting the big toe and then placing it down and lifting the four little toes
Then we lifted the three middle toes
And finally of course we have the big toe splits
After this we want to work the hip extension and elastic recoil of the hamstrings with the single leg kick. Remember to do it slow and then to pick up the speed
And finally! It’s time to do Plank to Star (a progression from quadruped to star by the way)
That’s it for this week…Remember keep moving between now and next Sunday. We talked about several ways that you could progress your running…The infamous walk/run is the way to go, but the question always becomes how much should I walk and how much should I run? I personally like to listen to my cardiovascular system. I run until my heart says to stop, and then I walk until my heart says to go again…If you want more of a measure you can use a heart rate monitor. Run until you hit a certain heart rate and then walk until your heart rate comes down…However long that may be. If you feel like your cardiovascular system is stronger than the tissues of the body, then your best best is to pick a two minute run…one minute walk schedule, and then increase that amount by 10 percent a week.
And that’s it for now! Until next week in our learn to run series