In my last blog post, I set out to finally do leg and core strengthening exercises on my non-running days. It's a non-running day today, so I did it this morning.
I did the following:
Leg Strengthening Exercises
- Lateral Bounding. Jumping over a box that's by my side from one leg and landing on the other side of the box with the other leg. Done for 30 seconds. Sounds easy enough. I actually used a big duffel bag instead of a box. On my first jump, I tripped on the bag's handle and almost fell. I looked for a box.
- Single Leg Box Jump. Jumping on a platform from one leg and landing with the same leg. 30 seconds for each leg. The picture showed a box for the platform. I'm not using the duffel bag again. Not the box also, unless I wanted to have fun destroying it. I used the stairs. This was hard. I needed to cheat at first by holding on to the railing and the wall. I re-read the instructions and it also said that I can swing my arms. That helped.
- Split Squat Leap. With one leg ahead of the other, squat, then leap, then land with the legs switched positions and in a squatting position. This was fine except for the stress I could feel on my knees when I land.
Core Strengthening Exercises
- Superman. Face down on the floor with arms and legs extended (like superman). Raise the head, left arm, right leg five inches off the floor, then hold for 3 counts, then lower. Repeat with the other set of arm and leg, same head. Do 10 reps for each set of head, arm, leg. 1st rep with the left arm, no problem. 1st rep with the right arm, I rolled over on my back writhing in pain. I was moaning with a sharp pain in my left butt cheek. I was like this for a few minutes trying to find a way to stretch my painful butt. I re-read the article, and read on the side-bar, how not to do the exercises - do not rush, go into position slowly, no jerking motions. That was the exact opposite of what I did. After the pain subsided, I tried it again. Slowly. I survived the 10 reps.
- Bridge. Lie face up, knees bent, lift hips and back off the floor, hold for 10 seconds then lower. Do 10 times. I did this as instructed - slowly, as I didn't want both butt cheeks in pain.
- Metronome. Lie face up, knees bent and raised over the hips with the shins parallel to the ground. Rotate legs to the left, with the knees as close to the floor as possible without touching, return to the center, then rotate legs to the right. Do 10 times. Done slowly, I had no problems. I just need more floor space to move.
- Side Plank. Lie on the right side, upper body raised and supported by the right forearm, left arm at you side. Lift hips, raise left arm above your shoulder. Hold for 10-30 seconds. Do for the other side. This is OK, except for the stress on the forearm and elbow.
- Plank Lift. Face down on the floor, propped up on your forearms, elbows under your shoulders, knees together, feet together. Lift torso, legs and hips in a straight line. Hold for 10 seconds. Raise right leg a few inches, lower and repeat with left leg. This is OK, also except for the stress on the forearm and elbow.
Whew!
It's a good thing it's a running day tomorrow.
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