Day 7, Jan 6th 2019, Strength and Stretches

We all know the importance of stretching and strengthening for running, but lets be honest, who actually does it? I know in the past, its something I have dipped in and out of, not really committed to it. I really want to be able to run this marathon the best I am capable of. I am not so much bothered about time, but I want to enjoy it, I want to be smiling my way round and most importantly,  I want to be able to walk the next day 😉

So after a 10 minute warm up on the elliptical to get my heart rate up and the blood flowing I started with resistance calf stretches, 20 on each leg, an exercise the physio gave me to re-strengthen my calves after tearing both last year. I followed them with heel raises and dips on the stairs. I still can't manage more than 2 on each leg so do those then continue doing both together for another 19 reps.

Next came arms, 10 circles, 10 windmills, 10 wall push ups (so much easier than actual push ups) and finishing with 10 floor tricep dips, ok, I am going to admit, I am rubbish at these 🙈 I cannot lift my weight more than 3 times, so keep my bum on the floor, hopefully i will be able to do more soon.

On to thighs, 10 forward lunges, 10 sumo squats and 10 clock lunges (hate these, they seem to go on forever), my dog thinks its great fun to lay by my feet.

On to Abs, I actually love doing these, not really sure why, I have no core strength at all and struggle my way through them. 25 sit- ups, 10 crunches, easy, 10 leg raises omg!!! these kill my back so I don't lower all the way to floor. Finally, a 15 second plank, on my knees, like I said, no core strength, but all that will change.

On to my butt. Physio has told me my glutes are lazy and not very strong so these are quite important to complete for me. 12 goblet squats, 12 sumo squats and 12 side lunges on each leg.

Finally IT band gets to join the fun, resistant band clams x 20 on each leg.

Finishing off with my stretch routine, calfs, quads, hamstring, reach for the stars, then touch toes x 3 and lastly back stretches. 

30 mins to complete the whole routine.