Lesson 2 – If I can’t run, what can I do?
OK, so in the last lesson email you looked at getting yourself some kind of plan – even if that’s a rough sketch that makes you think about a goal and provides some loose guidance on how to get there.
We also looked at things not always going to plan, especially in the current climate.
Every week I am finding myself in a different position regarding my ability to get out and run. One week I can get 60km in and do a couple of speed sessions. The next, I’m lucky if I can get one speed session and a total of 20km in.
Not only is this frustrating, but it’s hitting my consistency and this is having a knock on effect in my speed and general fluidity when running.
There isn’t much I can do about that at the moment, but I can ensure that I’m keeping on top of my fluidity in terms of general movement. I can also make sure I am making this running specific by practicing the fluidity in running form drills.
As you know, I work very differently from a lot of coaches and trainers. I look at things through a neural lens and prioritise working with the nervous system. The main advantage in terms of lockdown exercise is that the brain and nervous system learns best when exercises and drills are done in small bursts throughout the day. And that suits me just fine as that’s all I can manage anyway!
You may also know that I regard hip and core fluidity and activation as the highest priority, especially for runners. The great thing is that there are loads of drills and exercises that can be done in short bursts that support hip and core fluidity and activation.
These will supplement your running, so when you do get to go out, you are maintaining where you are and not falling behind in terms of mobility and movement.
Here are a few exercises from my own library that you can do to keep on top of things. Choose one exercise per day, and do one set of 8 reps several times throughout that day. This is the best way to get good at the exercise, and to get the most out of it.
Isometric hip hike: https://vimeo.com/348798478
Lying glute raise: https://vimeo.com/390990098
Shin activation and strengthening: https://vimeo.com/319936804
Towel grab: https://vimeo.com/336989394