Lazy W Marie

Carpeing all the diems in semi-rural Oklahoma...xoxo

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1st of 7 simple improvements to my running lately

June 13, 2017

Howdy and a very happy Motivation Monday to you!

I have been reflecting a bit on what changes recently have made the biggest improvements to my running and overall well-being.

After doing lots (and I mean LOTS) of reading and podcast stalking as well as quizzing my running friends about their habits then experimenting with all of this information in my own ways, I have felt better and better. These past few months have been a delicious learning curve for which I am so thankful, despite a couple of injuries and missed races.

Looking at all of this I see seven distinct changes or additions to my routine, seven things I think will stick around a long time. Five of these are outward or straight up physical; two are more in my head or even… spiritual.

I am a sucker for lists and reflections like this from other people, so hopefully you’ll find this interesting. My plan is to write a separate post about each one, beginning tonight with the first, dynamic warm ups.

7 Simple Improvements to Running

  1. Dynamic Warm Ups before every single run, no matter what.
  2. Tweaks in Running Form (thanks again Mickey!)
  3. Longer, more mindful stretching cool-downs
  4. Abs, Glutes, & Hips! Actually all sorts of cross training, but especially core work.
  5. Diet Improvements, especially migrating toward the “Queen-Princess-Pauper” pattern.
  6. Intuitive Living, all the things we do daily to re-learn how to trust our own bodies
  7. Attitude and Outlook! Gratitude every day, for every mile, no matter what.

 

Dynamic Warm Ups:

The very first event I ever ran was in the autumn of 2012, a 5k Zombie Bolt, which I convinced my then brand-new friend Trisha to run also. It was SUCH fun and definitely had a lot to do with me getting hooked on running, on races, just all of it. I also got a bit hooked on Trisha. She is a spectacular human being.

This day was also my first introduction to dynamic warm ups, though I didn’t know they were called that: As we walked around before the actual run, I noticed two men dressed head to toe in neon running gear, performing these wild leg swings and exaggerated high knee kicks, plus a series of other bizarre activities that were completely foreign to me. “Umm, what the heck? Do they think this is the Olympics? That’s so dumb.”

I sort of thought it was dumb and was also secretly fascinated. I assumed they were just very serious runners and was happy that we were just there for some zombies and silliness.

With Trisha in 2012. We had so much fun that day!!
A zombie scared me and I ran off course.

The moment stuck with me, and five years later I finally understand what the heck they were doing: They were giving their bodies a simple dynamic warm up to prevent injury. Because YES even a quick little 3-mile run has the potential to do some damage to a cold, stiff body, and injuries can plant you on the couch quickly. No runner, whether serious or not, likes to be kept from running.

In recent weeks I have discovered that most runner neglect this to their own peril. I have also learned that had I been doing more warming up I might have avoided some ligament strains.

My warm up routine is based on one I found by Kara Goucher:

  • Leg swings
  • Lateral twisting squats
  • Butt kicks
  • High knees
  • Fire hydrants
  • etc.

It only takes a few minutes. And besides waking up my joints and large muscles, this ritual also helps me feel excited for the run. I check in with my body overall (injuries, energy level, gratitude for a million healthy things) then mentally set my intention for whatever miles are planned (am I angry, sad, happy, do I have a decision to make and pray about, a party or menu to plan, did I dream something weird last night that needs to be sorted out, etc), and I get my music going. These pre-run minutes have become wonderfully fruitful.

Do I actually feel different while running after doing this? YES! Much looser and sort of… yummy. Even my upper body feels more relaxed. Another measurable benefit is that after that injury I was able to inch back into a sturdy weekly mileage using these warm ups. A mile or two the first day, then more and more, steadily, comfortably. It was like heaven. Right now I am running maybe 33-40 miles per week, always warming up first, and feel great.

Okay, confession: If I am at a public trail or in a parking lot, sometimes I feel goofy doing the warm up, like maybe someone will notice and regard me the way I regarded those guys five years ago, “GAH! Does she think she’s in the Olympics? That’s so dumb!” But oh well. I would rather look silly to a stranger than be sad on the couch, nursing a preventable injury.

So that is my first improvement lately, and I am pretty happy about the results. See you soon for thoughts on running form.

“If you don’t have time for the little things,
you don’t have time for running.”
~Janae Jacobs
XOXOXOXO

 

 

 

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1 Comment
Filed Under: motivation monday, running, wellness

Comments

  1. Mari says

    June 13, 2017 at 10:13 pm

    I love this! I’m learning to be more forgiving of what my body needs when I run. Last time I was out, I walked and stretched about halfway through because my calves felt tight & sort of shin splinty. It was just what I needed, everything felt smoother when I started up again. I used to be sort of rigid about how and when and how long–but since I just decided to go for it, walk when I want to, stretch when I need to and run when it feels good–I’ve been much happier! 😀

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Hi! I'm Marie. Welcome to the Lazy W. xoxo

Hi! I’m Marie. This is the Lazy W.

A hobby farming, book reading, coffee drinking, romance having, miles running girl in Oklahoma. Soaking up the particular beauty of every day. Blogging on the side. Welcome to the Lazy W!

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