As a Stonyfield blogger ambassador, I was compensated for writing this post as part of my partnership with the brand. The thoughts and opinions expressed are, as always, all my own.
We are 14 days into 2015. How’s it going? Sticking with your goals?
I’m happy to say that I am still on track for my running goals. I met with a strength coach over the weekend who gave me an eye opening functional assessment. Good news? It’s not all my hips fault for my injuries. Bad news? My glute strength is basically non-existent. I’m using my hamstrings and quads to get me by. Which can only get me by for so long before there’s (another) injury. He’s giving me 3 weeks to work on incorporating high quality (not quantity) basic exercises into my routine (again) that focus on my glutes before we even begin to work together.
Simple exercises like one leg bridges, side leg lifts and a few clam shell variations. And squats, even one legged, I should not be doing. Why? My quads take over for my glutes every single time.
He told me one small step can make big changes in my running.
That got me to thinking about what other small steps I can take (or already do) in running:
- Do a dynamic warm up before each run
- Foam roll or use The Stick after every run
- Run Garmin free sometimes
- Practice my race fueling and hydration on my long runs
- Get monthly deep tissue massages
- Wear the proper running shoes
- Wear weather appropriate gear
- Cross train
- Strength train my whole body
- Eat a balanced diet for every meal and reduce random snacking
- Keep up on PT exercises
- Eat carbs and protein within 30 minutes of finishing a hard run
- Proper refueling throughout the day of a hard workout
I haven’t been doing the greatest when it comes eating something within 30 minutes after a long run. It’s during those runs that I usually meet up with friends. Which also usually means it’s at least 30 minutes or more before I get something in my system other than water. I’ve begun to pack a Larabar since I usually don’t have much of an appetite immediately right after and those go down like candy.
Once I get home and have more of an appetite, I’ve been trying to refuel with a high quality organic protein and carbs. Stonyfield Greek yogurt topped with my Oat and Quinoa Granola and fruit is something I always look forward to. It tastes like dessert so it’s a good way to trick my mind into thinking I’m indulging in ALL the sweets because I ran 14 miles.
Another good option is a smoothie. Right now, smoothies do not even sound appealing. I’m cold enough! But when the temperatures are decent, I love to slurp on an Apple Pie Smoothie.
Small steps. Big changes.
Bigger and better. More advanced. Sometimes all you need are the basics. It’s true in strength training, fueling your body and in life.
Here’s to strong glutes and healthy refueling in 2015!
What small steps do you take in running that result in big changes?