Gluteus Maximus....ENGAGE!

In my last post, or one of my last posts, I mentioned that I have a very weak gluteus maximus. I've begun doing core work in the morning to aid me in triggering my gluteus maximus and for the first time today, during practice, I could feel myself making use of the muscles!

this is delicious butt, smoked boston butt. :)

It may seem like this is something rather unimportant in the grand scheme of things, but this is literally the last piece in the puzzle that is known as my 'it band friction syndrome'. Yup, the dreaded ITBS. The IT Band gets overused/restricted when the PFL muscle is forced to work overtime. This happens when other muscles, and in my case it was the gluteus medius and maximus, aren't doing much (if any) of the work.  When the PFL is forced to work overtime it tightens up and strains the IT Band, causing it to feel inflamed at the IT Band insertion point below and at the side of the knee. You can also feel tightness at the outside of your hip.

I sorted out my gluteus medius with clamshell exercises against a flat wall (if you'd like more details, let me know in the comments, I'll gladly detail the exercise for you) and now I'm focusing on my maximus with a few exercises. And today, among the 19km of fun snow running I found the missing piece to enable me to trigger my gluteus maximus: tucking my hips beneath my shoulders and tightly engaging my core to keep my mid section rock solid.

This sounds much easier in words than it did in real life, but with some mindful attention to your hips and core you too can start using your ass for more than just sitting on it.  Here are some tips I can offer to improve your running posture, therefore improving your runs and decreasing the likelihood of injury:

• Do core strengthening exercises regularly. This can be as little as 20 minutes, 3 times a week for you to start seeing immense benefits.  This is something I wish I had discovered years ago, it would likely have saved my young and illustrious running career. ;)
• Engage your core while running.  This means don't let your arms and legs do all the work. If you can manage your core and midsection you can help the entire locomotive process of running. To help with this tighten your abs and lower back while trying to make yourself as tall as possible. If you currently experience any knee pain, feel it slip away as you engage your core.
• Tuck your hips beneath your torso...this can only be done if you are engaging your core. Yoga has helped teach me how to do this as well.
• Think of analyzing your stride. You can do this yourself if you are capable of breaking things down, but otherwise, visit a physiotherapist and have your gait analyzed. You are likely to learn you have muscle imbalances, tight hip flexors or that you are a severe heel striker.  All these things lead to injury....be proactive, take care of them now!

It's taken me 10 years of my life to realize that the time you spend core strengthening, in physiotherapy, having massages and stretching is 'money in the bank' that you can withdraw against at a later date.  Not only that, but the investment doubles in value as you continue building your aerobic base while strengthening your core body. You are much less likely to be sidelined with injuries as you pack on the miles and increase the intensity.

I know you probably won't listen to me, but if you can pick even one thing to do from above, you'll already be on your way to being a better runner. I know I am, and I didn't start doing them all at once...baby steps will get you there too!

My New Early Morning Core Circuit

Well, since it's the new year and I've been riddled with foot and knee pain since returning to running in early December, I figured it was about time I re-incorporated some core strengthening exercises into my running routine.  This is an area of my running I chronically neglect until I can't ignore it anymore, much like this time.

Will I finally turn that around and be more proactive? Maybe. I'm not sure if I can just turn the switch on instantly...I need to build up a routine, a schedule, a simple habit.  Then it will be damn easy to just keep doing it.

I could make the following statement: "I will always follow up my runs with 30 minutes of core strengthening." But we both know that is not likely to just start happening.  So I decided to take my core strengthening in strides and have devised a weekly program that is simple, quick and easy to do.  The challenge? Getting up 30 minutes earlier than I normally do.

So I've decided to do 20min core circuits three times a week: Monday, Wednesday and Friday Morning at 6:30am. I had my first session this morning (I know, it's Thursday, w/e) and in 20 minutes time I managed to pump out the following circuit:

• 3x15 declined (25 Degrees) sit ups
• 3x15 straight legged deadlifts
• 3x15 pushups
• 3x10 lunges (each leg)
• 1x30 leg raises (against wall, targeting gluteus medius) (each leg)
• 1x30 leg lifts (on stomach, gluteus maximus trigger) (each leg)
• 1x30 wall squats (tension band around knees, target outside of leg)
• 3x1 airplanes (some yoga pose, held for 5sec) (each leg)

And yup, 20 minutes is all it took for me to complete this circuit and it felt great!  Now to get this to the point of simply being a habit and I'll be laughing! You might be wondering why I chose to do it in the morning before work. The reason is quite simple....I feel too tired after a run at night to want to do core work. Putting it in the morning separates the two separate activities enough that I won't forgo the core work.

Today I realized....

...That I have flat arches

...That I have 2 very weak gluteus maximus muscles

...My shoes are too narrow

...My IT Band is being overused

It was about damn time I realized these things. My meeting today with Kate Reid of CBI Health was quite enjoyable, I loved meeting everyone at the clinic.  My hour of physio flew by and Kate's knowledge paid off in spades.

She assessed that I have flat feet and I should be wearing shoes with more support.  This lack of support is likely aggravating my IT Band, and the fact I can barely trigger my gluteus maximus on command plays a large role in my IT Band tightness and overuse. I put my shoes on to show Kate how I think the shoes that were sold to me by someone who will remain nameless. Lo and behold, she agreed with me...the shoes were far too tight for my forefoot.  Hurrah, a second opinion that agrees with me.

I went out tonight and bought myself a brand new pair of running shoes and seeing as my running club has a partnership with New Balance, Matt (the worker and fellow teammate) and I thought it was time I turned to the dark side. You really can't complain about a 25% discount on shoes....

The shoes felt much better and I took them for a quick spin on the store's treadmill. I couldn't wait to get home to try them out on the roads, and when I got home I did just that. I ran 7.2km in 30 minutes and felt absolutely zero pain in my toes and as I write this blog post, well over an hour after, I still feel no discomfort. I think the shoes will solve the toe pain.

Now to address the stupid IT Band pain.  Hopefully the shoes address some of the wear and tear, but I fear more physio is in my future and hopefully next time I can get my gait analyzed.

On another note, I always thought that since I have flat arches I should get shoes that were 'flatter' in the arch so that the shoe fit my foot properly. I blame blisters I used to get in supportive Asics shoes WAY back when for giving me this horribly flawed view on shoe fit. It turns out that if you have flat feet, you get shoes with arch support to help raise them up. Duh! Don't make the same mistake as me.

Physio Again....for the first time

Well, I'm still a bit of an injured mess it seems. These new shoes have done a rather messy number on my feet and I've been neglecting my pesky IT Band....but this week it all gets back into line.  Tomorrow I spend some time at CBI Health on Clarke Rd and later in the week a massage at the hands of David Cousins at Priority Massage & Health.  I've been on and off of running for the past few weeks and now its time to stop ignoring the issues at hand and fix them.

Wish me luck!

Yoga again, for the first time...

Well, in case you've been reading my blog since the bitter start last summer, you'll remember my first excursion into the world of yoga. A quick recap: It was as near death as it gets.

Melanie asked me today if I wanted to go and since I'd like to start doing things she loves more often, I joyfully agreed to accompany her to a 60 minute yoga session. Unlike last time, in which I struggled just to stay conscious, this time was a delight. The teacher was nowhere near as intense as the previous (Lisa) and I was able to concentrate on my posture and breathing. The room was still hot, but not the stifling hot I experienced last summer.

All in all, it was a great hour of fitness and who knows, maybe I'll start doing yin yoga classes more often, I could really use the hour of intense stretching.

Oh, and....


HAPPY NEW YEAR TO ALL!!!

My Goals are For Me.....2011 Here I Come!

This post is brought to you by http://www.youtube.com/watch?v=_bvYnYjJZZ0

I'm sitting here at my computer and don't feel like being all poetic and shit, I'm in a slightly sour mood but since its now January 1st, it's high time I get my goals for 2011 ironed out. I met with my coach last week and we set some soft goals that I must absolutely hit in 2011, but I think it's time for me to lay a little more on the line and see if I can successfully deliver.


Stay Healthy & Injury Free

This is without a doubt the most important goal I can set out for the year. If I fail to remain healthy and injury free in 2011, I can kiss nearly all of my other running goals goodbye. I will keep this as my #1 priority and ensure that as I increase the intensity and volume throughout the year, I will remain healthy.  I will forgo the extra 3 km at the end of a long run if I feel my body can't handle. I'll tone down my speed if I have to. I WILL REMAIN INJURY FREE!


Break 17:00 for 5km on the Road

Officially, I've only ever done this once, but the shape I was in during my 2001 season of XC would have definitely yielded sub 17:00 times over 5km. My current PB is 18:02 this past Halloween and I want to crush that PB come fall in 2011.  Heck, I may even set an all time Personal Best, my best over this distance is 16:48....and that may have been on a short course.


Return to the Track over 800m/1500m

I haven't run on a track since 2000 and I'm a little scared at the pain, discomfort, embarrassment and vomit that will certainly await my less than triumphant return. Regardless, I'm looking forward to it. The track is where I was my happiest prior to coming to Western and it is where I shone the most and I still feel I can excel.  This goal will directly affect my STAY HEALTHY mantra for the year...so I have to keep my excitement in check as I pound out intense track work over the spring months.


Log 3000km for the Year


Yup...I'm looking to log 3000km this year and this should be a breeze if I manage to STAY HEALTHY in 2011. :D

Compete in my first Half Marathon

Melanie will be the first to compete in a half marathon as she is doing the McFarland Rowlands Half in London on May 1st.  I'll be spectating her race and I'm 'coaching' her as she prepares for the race.  I'll likely crank out my first half marathon effort in the fall as a sustained effort.


Attend regular physio/massage

The title really says it all. I want to have 2 hours of massage per month performed on me. Time to find a RMT.  Also, I want to get my gait analyzed by CBI Health (a new LRDC partner) so that I can finally sort out what is going on with my fucking left leg.


Attend 2 Or More LRDC Weekly Practices

I know my time is precious, but coach wants us to put in as many practices as we can each week with the team. If we can't run, we at least need to show up and stand around if that is all we can do. I did 2 practices per week last season and I feel I can continue to do so in 2011.


Volunteer In the Running Community

Volunteer at races held by LRDC. Easy. Right?