The Plan: 45 Minutes Strength
The Actual: 1 Hour Flow Yoga
Lets talk about you and me! Lets talk about all the good things and the bad things that may be!
Yes, I did just use Salt ‘n Pepa lyrics to talk about your hips! Why? Because they are so FREAKING important! And because my right one has decided to stop working or, more accurately, has decided to strike against compensating for all my other muscular inadequacies i.e. glutes.
I’m officially cut-off from running for another 7 – 10 days. My right hip flexor is officially strained and the only remedy is rest. Rest?!?!?!?! I don’t have time for that! Well, actually I do. Thankfully this is two weeks into training and not two weeks before the marathon so I will use my head, turn off every inclination I have to “suck it up” and hit the pavement, and be a good patient. In the mean time, I am allowed to yoga it up so expect to see a lot of that in my “actual plan” for the next 10 days. My hope is that being it’s so early in the training plan and since Susan has molded me into such a fine physical specimen (okay, that part may be a “slight” exaggeration but roll with it!), I should be able to pick-up the plan right where it is with only slight modification when my body is ready.
So these hips of yours….pretty darn important come to find out! Hips stabilize the leg during the stance phase of the running gait. Not taking the time to strengthen your hips as you increase your pace and/or distance could lead to some pretty significant injuries (do you need a better example than your’s truly?). What type of injuries? Illiotibial band (ITB) syndrome or patellofemoral pain syndrome (runners knee) are the most common, both of which I’ve had, but honestly weak hips can manifest themselves in all kinds of injuries depending on your specific body structure including Achilles tendinopathy, shin splints, plantar fasciitis and piriformis syndrome – the latter happening when your quads and hip flexors have become totally out of balance with your glutes because your glutes aren’t firing when you run.
The worst part about all of these injuries is that you can treat some of the pain symptoms but the reality is to truly “cure” the issue, the medicine is rest. As runners, those are the WORST words ever spoken – “You need to rest.” Your best plan of attack is to address those hips before “rest” becomes your fate, too. Go back to that strength post I did last week (Welcome to the Gun Show) and implement one of my suggestions. You can also find some hip targeted workouts via the links below. Taking even 20 minutes 2 times a week to focus on your hips could save you WEEKS of rest later on in your training.
Strengthen those hips….before they come back to bite you in the ass….LITERALLY!