Momentum Monday: Single Leg Workout
I hope you had a fabulous weekend. I did ALL the socializing this weekend: I took in a hockey game, went out with friends, went on a cold winter hike with a friend, made nutella frozen yogurt with my girl friends, went on a long trail run and grabbed coffee with a running mentor and grabbed tea with a good friend who is doing the Bruce Trail this spring. Whew!
I am ready to move full steam ahead into a week of training but wanted to take a look back on this past week and discuss my Boston training.
Downside this week: I am not going to lie – I had a bit of a discouraging moment this week. My coach was so proud of my progress that he added a speed work session in…and the bone ache that everyone who has recovered from stress fractures knows came back with a vengeance. I made close friends with the bike, stair master and rowing machine this week and am planning on continuing to cross training like a champ to supplement my running. The only goal at this point is to get to Boston healthy. If I can’t reach a time goal, I am going to be gentle on myself.
Upside this week: I added in my first speed session and long run since the stress fractures in August! 16 KM felt sunny and easy and it brings me hope that I will be rocking my training again soon.
Monday: 1 hr treadmill run (12 KM), ab workout
Tuesday: 1 hr swim (2750 m), ab workout
Wednesday: 40 min interval workout (8 KM), ab workout
Thursday: 1 hr elliptical (10 KM)
Friday: 10 minutes row machine, 10 minutes stairmaster, 30 minutes glute workout
Saturday: 1 hour cycle, ab workout
Sunday: 16 KM trail run
I am crossing my fingers for a pain-free week. Something I have been dealing with is a bit of muscle imbalance since being off running so long. One of the things I am doing to fix this is single leg work but it is an important component to any runner’s workouts, whether they are injured or not.
SINGLE LEG WORKOUTS:
Running is not actually a two legged endeavour but is essentially single leg movements with a controlled fall. If you are unable to balance on one leg, you are at a higher risk of injury and should work on that before adding too much milage. Strong and balanced legs lead to a more efficient running economy and will lead to faster times.
Here is one of my favourite workouts right now for single leg work:
SINGLE LEG BALANCE DRILL: Start by standing on your left leg, lift your right leg straight toward the 12 o’clock position if you were standing on a clock. Gently swing the right leg forward and back, from 12 o’clock to 6 o’clock.
SINGLE LEG ROMANIAN DEADLIFTS: Stand on left leg. Keeping your spine naturally arched, hinge forward at the hips (push your hips toward the wall behind you), and allow your hands to lower towards the floor. As you lower, bend your left knee slightly and lift your right leg behind you to counter your balance. Return back to start, keeping your back straight and lowering your right leg (right foot should remain off the floor). (Option to add barbell to make it more difficult).
SINGLE LEG SPLIT SQUATS: Stand facing away from bench. Extend leg back and place top of foot on bench. (Or chair in your house!) Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.
How is your training going?
What did you do this weekend?