As mileage increases, the possibility of feeling aches or pains increases as well. Let’s work to get rid of those little complaints now, before they become something worse with even higher miles. Often adding simple resistance training and stretching will prevent injury.
As a runner, run/walker or walker, your focus isn’t necessarily on building muscle bulk,
so you don’t need machines or weights. Body weight exercises can be the perfect solution – and easy to do almost anywhere with minimal set up. Instead of max effort (where you lift as much as possible in a single exercise), work on lighter, higher repetition sets (for example doing 15-20 of an exercise) and even adding explosive power with jump squats, hops, or push-ups. Examples of body weight exercises include Rear Lunges; Dead Bug; Sliding Wall Squats; Glute Bridge or one-legged Glute Bridge; and Side Plank.
Stretching/Mobility is also essential. Yoga poses like pigeon, warrior, and happy baby can help tremendously. Check out the article below with some examples of Yoga Poses to Improve Hip Mobility.
This Thursday, we’ll welcome Kathleen from Evolution PT to our Online Coach Chat. She’ll be walking us through several mobility and strength exercises that you can incorporate into your routine. Wear comfy clothes you can move around in.
Have an inspired workout! David Levine LARR Head Coach
P.S. On December 14, all of our
LARR groups will meet at Dodger Stadium. Save the date and be on the look out next week for all the details.
NEWS & UPDATES
ONLINE COACH CHAT THURSDAY AT 6:30PM
Join Coach David for this weekly conversation and Q&A. THIS WEEK: Kathleen from Evolution PT will join us to share strength and mobility exercises. LINK TO MEETING Meeting ID: 831 7031 2924 Passcode: 025994 Open to anyone training for the Los Angeles Marathon
LARR SANTA MONICA WHEN: Saturday at 7am NOTE: Walk groups will meet at 6:15am for a 6:30am start.
PARKING: some parking on campus or for a small fee at the Civic Center Lot across the street.
WHAT: 3-5 mile workouts for walkers and runners. Multiple groups.
ARTICLE: YOGA POSES FOR IMPROVED HIP MOBILITY Poor hip mobility can lead to dysfunctional gait patterns, pain and biomechanical imbalances. Yoga, however, can
be implemented to improve hip mobility and the pain associated with it. Some common yoga poses include pigeon, happy baby, crescent lunge, warrior one and triangle pose.
DODGER STADIUM MEET UP SAT, DECEMBER 14 LARR Meet Up at Dodger Stadium on Saturday, December 14 at 7am.
7 or 9 mile run/walk with the pace leaders. ASICS Shoe Demos, product samples from Optimum Nutrition and Electrolit, recovery zone with Evolution PT and LA Sports Massage. Canned Food Drive.
All LARR Members invited. Stay tuned for complete details next week.
FOLLOW US!
For Updates and the Latest LA Road Runners News and Events
The McCourt Foundation is a registered 501(c)3 non-profit organization.
The McCourt Foundation, 871 Figueroa Terrace, Los Angeles, CA 90012, United States
