Eat For You Dietitian

All runners will agree. We have all done it and regretted it. No matter how many times I’m told by my physiotherapist and running coach to warm-up and cool down properly, and stretch regularly I always seem to find something more important to do. Like sleeping an extra 10 minutes or quickly getting ready for work. 

Runner’s knee, shin splints, pulled hamstrings and quad muscles. 

Most recently I injured my right hamstring which I ignored a couple weeks ago, tried to stretch a little bit more before running but inevitably it turned into a dull ache down my whole right leg. This meant only being able to run for 25 minutes last week as pain kept on coming back during walks. 

Weakness in my right side has been a constant battle throughout my running journey. I try to focus on unilateral leg work and core work (which I hate) but weaknesses constantly highlight. Body imbalances are normal. 

What I’ve learnt to appreciate this week as I wasn’t able to do my planned training runs is the power of any movement. I’ve been doing yoga regularly to support my flexibility about twice a week. I use the Fiit app which I love even before lockdowns became a part of life. Luckily I’m currently using their 3 months free courtesy to NHS staff. Working out at home has given me the joy of exploring new movements. Since last week I have done a virtual yoga class every day and I did my first pilates class in ages. 

My To Do List to manage my right sided niggle/pain: 

• Footwear Consult with the Feet Genius, Emma Kirk-Odunubi done on Thursday which was mind blowing. Getting expert advice before buying new trainers is invaluable as I’m sure we’ve all gone for the pretty looking trainer once before. Highly Recommend.
• Stretch everyday. I’ve noticed my right IT band and hips getting tight more often than before which is reminding me to stretch daily. 
• Morning yoga sessions are an amazing way to start the morning, especially with coffee too but if I end up needing an extra hour of snooze due to trouble sleeping this week I’ve been stretching in the evenings whilst catching up on Celebs Go Dating: The Mansion. 
• Make sure pain free when walking before trying to run. 
• Prevention is better than treating. Please don’t ignore any pains you’ve been having if you’ve increased your exercise. I have spent too much money on physiotherapists and sports massages and they keep telling me the same thing. Warm Up right, Cool Down right and stretch. 

My Fitness Goals, aim to complete by end of May 2021: 

• Run 5km in less than 25minutes non-stop. Not allowed to pause my Garmin 
• Hold a headstand and a crow pose comfortably 
• Run 100km in a month (i’ll pick a 31 day month) 
• Comfortably be able to run a half marathon again (this will be an interesting one as I haven’t run longer than an hour or over 10km in a long while)

How I’m going to achieve my goals – Weekly fitness regimen:

• Short steady run, usually around 30minutes
• Intervals/Speed run
• Long Run
• Daily stretching or pilates or yoga (power/yin/vinyasa/restorative). Depends how I feel 
• 2 strengthening workouts with dumbbells/resistance bands/bodyweight. Depends how I feel

Even as I write my fitness regimen which looks like a lot to me but manageable if I continue to try to incorporate a power hour. My first hour of the day before the rest of the world wakes up and before my working day starts is the key time to get moving. The Queen of the Power Hour is Adrienne Herbert and if you haven’t listened to her podcast or read her book yet I would highly recommend again. The principles are straight forward. We constantly say time is an issue, so let’s take some of it back for yourself. 1 hour a day? If that sounds too much maybe start easy, start with 10 minutes this week to do something you’ve been putting off. For example, I’ve been putting off finishing this post and now I’m writing as I see it’s started to rain or snow as I’m drinking my pre-run morning coffee. You can do hard things.