Week 2 & some hip help!

Week two, check! Mileage below.

Monday – 3 miles (8:44 pace)

Tuesday – 800M warm up, 5 x 1 mile repeats (7:03 pace)

Wednesday – 3 miles (7:31 pace)

Thursday – 2.5 Mile Warm up, .15 x 12 *See last post for more information*

Friday – Off

Saturday – 11 miles (7:45 pace) / Midnight on Mars 5K (7:45 pace – whoops!) I will provide more pictures/recap later this week!

Sunday – Off

A friend of mine sent over info below regarding my hip issues! If you are facing the same problem, check out Jasmine’s suggestions below! Really really awesome she took the time to write this up for everyone! Also, follow her here!

Hi, I’m Jasmine and I recently became a Doctor of Physical Therapy so when I saw that Paige was having hip issues I knew I had to give her some advice! Paige’s symptoms are common in most active people who sit a lot at work – sitting for most of the day tends to shorten your hip flexors, while also weakening your hip abductors and hip extensors. This combination can lead to problems and pain with running, but luckily there are a few easy exercises that can help!

1. Your hip extensors include your gluteus maximus and hamstrings. Together they are responsible for driving back your leg with each step you take. A great way to strengthen these muscles, especially glute max, is the bridge. Lie down, squeeze your butt and lift it up 30 times. As this gets easier, transition to using only one leg at a time:

   

2. Your hip abductors include gluteus maximus’ less well-known little sisters, gluteus medius. These muscles at the side of your hips keep your pelvis level as you run and prevent you from collapsing with each step. My favorite exercise for these is the lateral band walk. Walk sideways for 10 steps in each direction with a band around your ankles and repeat 3 times:

3. Lastly, your hip flexors, which include your quads, serve to bring your leg forward with each step, have probably shortened up over time, and need to be stretched out like a rubber band. Hold this runner’s stretch for 30 seconds, 3 times on each leg, while maintaining good posture:

Try these exercises out once a day and you should see improvements within a few weeks!