• My fourth run/walk outing! Today I did 6 x 2:00 run, 3:00 walk. Before I ran, I spent about 3 minutes loosening my glutes with a tennis ball against the wall. Then I did drills: A, B, and D skips. Then I walked for 5 minutes. THEN I did the run/walk. Lots of prep to make sure all the muscles are loose and ready to fire properly. 🔥 — One week ago I hadn’t even started running yet and now I’m up to 12 minutes! 🌟 The run was pain free and felt better than Friday. It really comes down to ensuring each step of the run is performed properly. I have to by hyper aware of all these things so eventually this becomes natural: — 🔹Good posture, shoulder blades down 🔹Foot landing underneath me 🔹Toes providing a stable surface 🔹Glutes working as I push off 🔹Push off should feel like deadlift form 🔹Getting power/spring from the ground — If I do it properly, my pubic bone doesn’t hurt. And it didn’t! — The LAST thing I’m focused on is my pace, but afterwards I saw that the 2:00 intervals ranged from 8:55 to 9:45. I felt totally winded after each one but I’m not worried about it. The important thing is to learn new movement patterns and once I do my fitness will return quickly.
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    My fourth run/walk outing! Today I did 6 x 2:00 run, 3:00 walk. Before I ran, I spent about 3 minutes loosening my glutes with a tennis ball against the wall. Then I did drills: A, B, and D skips. Then I walked for 5 minutes. THEN I did the run/walk. Lots of prep to make sure all the muscles are loose and ready to fire properly. 🔥 — One week ago I hadn’t even started running yet and now I’m up to 12 minutes! 🌟 The run was pain free and felt better than Friday. It really comes down to ensuring each step of the run is performed properly. I have to by hyper aware of all these things so eventually this becomes natural: — 🔹Good posture, shoulder blades down 🔹Foot landing underneath me 🔹Toes providing a stable surface 🔹Glutes working as I push off 🔹Push off should feel like deadlift form 🔹Getting power/spring from the ground — If I do it properly, my pubic bone doesn’t hurt. And it didn’t! — The LAST thing I’m focused on is my pace, but afterwards I saw that the 2:00 intervals ranged from 8:55 to 9:45. I felt totally winded after each one but I’m not worried about it. The important thing is to learn new movement patterns and once I do my fitness will return quickly.
  • Win a pair of the Saucony Endorphin Pro 2 from @roadrunnersports ! This gorgeous chess board style shoe is fast, light and cushy. When I first got them I ran around my kitchen in them several times because they felt so amazing.😍 — They have a carbon fiber plate which makes them perfect for race day. I think they are far more comfortable than the Nike Vaporfly, so if those don’t work for you, give these Sauconys a shot! These have a similar feel to my beloved Adidas Adios Pro, only they are way more stylish! Swipe left for a closer look and learn more at the link in my story. Here’s what you need to do to win a pair: — ☑️ Like this post ☑️ Follow me ☑️ Follow @roadrunnersports ☑️ Tag a friend in the comments ☑️ One entry per each friend you tag! Make sure each tag is a separate comment. — U.S. entries only. (Sorry international peeps!). I will announce the winner in my story on Tuesday. You have until then to enter! — If you don’t win (or even if you do), I highly recommend joining the Road Runner Sports VIP program. They allow you to try any shoe for 90 days and if you don’t love it, you can return it for a pair you do love. It also lets you save on everything. 🌟🌟
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    Win a pair of the Saucony Endorphin Pro 2 from @roadrunnersports ! This gorgeous chess board style shoe is fast, light and cushy. When I first got them I ran around my kitchen in them several times because they felt so amazing.😍 — They have a carbon fiber plate which makes them perfect for race day. I think they are far more comfortable than the Nike Vaporfly, so if those don’t work for you, give these Sauconys a shot! These have a similar feel to my beloved Adidas Adios Pro, only they are way more stylish! Swipe left for a closer look and learn more at the link in my story. Here’s what you need to do to win a pair: — ☑️ Like this post ☑️ Follow me ☑️ Follow @roadrunnersports ☑️ Tag a friend in the comments ☑️ One entry per each friend you tag! Make sure each tag is a separate comment. — U.S. entries only. (Sorry international peeps!). I will announce the winner in my story on Tuesday. You have until then to enter! — If you don’t win (or even if you do), I highly recommend joining the Road Runner Sports VIP program. They allow you to try any shoe for 90 days and if you don’t love it, you can return it for a pair you do love. It also lets you save on everything. 🌟🌟
  • It doesn’t matter how strong you are if you aren’t using those muscles when you run! 💡 You can strength train for hours each week and see zero improvement in your running if those muscles aren’t doing the work. — Operation Glute Recruit is all about teaching my body to use those strong glutes when I run. And also the core. Stability is super important and that’s what I’ve been lacking in my running. — It’s like you’re starving and you’re in a room full of canned foods. But there’s no can opener. It doesn’t matter how much food you have if you can’t access it. — When you do your strength training, particularly for the glutes, your mind needs to be an active participant. Simply going through the motions will build muscle but not awareness of how your body uses those muscles to move through space. — Keep watching my stories for examples of how I’m learning to get my glutes to fire. Bird dogs done properly (keeping hips still) is one great example. — I’m learning so much about how the body works during this recovery process!
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    It doesn’t matter how strong you are if you aren’t using those muscles when you run! 💡 You can strength train for hours each week and see zero improvement in your running if those muscles aren’t doing the work. — Operation Glute Recruit is all about teaching my body to use those strong glutes when I run. And also the core. Stability is super important and that’s what I’ve been lacking in my running. — It’s like you’re starving and you’re in a room full of canned foods. But there’s no can opener. It doesn’t matter how much food you have if you can’t access it. — When you do your strength training, particularly for the glutes, your mind needs to be an active participant. Simply going through the motions will build muscle but not awareness of how your body uses those muscles to move through space. — Keep watching my stories for examples of how I’m learning to get my glutes to fire. Bird dogs done properly (keeping hips still) is one great example. — I’m learning so much about how the body works during this recovery process!
  • Run-walking! Today I did 6 x 1 minute walking, 4 minutes running. This is a step up from Monday, which was 6 x 0:30, 4:30. I ran for 6 total minutes! 😀 — The best thing about this run/walk was that the runs felt WAY better than Monday! I had almost no pain. It was a huge improvement. 🌟 I’m not sure what happened in two days but my body seems to have gotten the message that it needs to run and not hurt. — I really focused on keeping a good spinal length. Shoulder blades down. Forward lean. Feet spread to “suction cup” the bottom of my shoe. Breathing through the core. Lots to think about. If I simply return to my old form I will keep having problems. — It was nice to have Greg with me and thankfully the customer cicadas weren’t too bad!
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    Run-walking! Today I did 6 x 1 minute walking, 4 minutes running. This is a step up from Monday, which was 6 x 0:30, 4:30. I ran for 6 total minutes! 😀 — The best thing about this run/walk was that the runs felt WAY better than Monday! I had almost no pain. It was a huge improvement. 🌟 I’m not sure what happened in two days but my body seems to have gotten the message that it needs to run and not hurt. — I really focused on keeping a good spinal length. Shoulder blades down. Forward lean. Feet spread to “suction cup” the bottom of my shoe. Breathing through the core. Lots to think about. If I simply return to my old form I will keep having problems. — It was nice to have Greg with me and thankfully the customer cicadas weren’t too bad!
  • Still swimming! Make sure you watch through until the cicada photobombs the video and @gregclor freaks out! He may have dropped a few F-bombs! — Also check out my story for some essential hair and skin products to combat chlorine from @wetrihard. — I’m really loving the pool and getting stronger each day!
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    Still swimming! Make sure you watch through until the cicada photobombs the video and @gregclor freaks out! He may have dropped a few F-bombs! — Also check out my story for some essential hair and skin products to combat chlorine from @wetrihard. — I’m really loving the pool and getting stronger each day!
  • I RAN! 😱😀💖 I have mixed feelings about it. — It’s been 8 weeks since my last run on April 13. I have no pain when walking and have been taking 3 mile walks no problem. My PT told me I was ready last week but I was skeptical so I pushed it a week. — I did 6 x (0:30 run, 4:30 walk). Basically 5-minute blocks with the first 30 seconds being an easy run. Plus a 5-minute warmup walk. This equates to 3 total minutes of running. — It felt great to run again but I was not 100% pain free. I tried to apply everything I’ve been learning like falling forward and engaging the core. I think I still am not recruiting the glutes enough. — It wasn’t super painful but I did feel a slight dull ache that reminded me I’m still injured. Some of the segments felt better than others. My 5th was really great with almost no pain. Tomorrow I will not run and see how I feel. If everything feels good I’ll try this again on Wednesday.
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    I RAN! 😱😀💖 I have mixed feelings about it. — It’s been 8 weeks since my last run on April 13. I have no pain when walking and have been taking 3 mile walks no problem. My PT told me I was ready last week but I was skeptical so I pushed it a week. — I did 6 x (0:30 run, 4:30 walk). Basically 5-minute blocks with the first 30 seconds being an easy run. Plus a 5-minute warmup walk. This equates to 3 total minutes of running. — It felt great to run again but I was not 100% pain free. I tried to apply everything I’ve been learning like falling forward and engaging the core. I think I still am not recruiting the glutes enough. — It wasn’t super painful but I did feel a slight dull ache that reminded me I’m still injured. Some of the segments felt better than others. My 5th was really great with almost no pain. Tomorrow I will not run and see how I feel. If everything feels good I’ll try this again on Wednesday.