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#Morningmobility on Monday 1/21/19

Happy Dr. Martin Luther King day, honoring a man who lived his life with purpose fighting for change.  Starting my #mondaymotivation is was definitely not easy today.  2 days ago I completed my first outdoor run, and made it 1.75 miles lugging around this 220lb frame.  It amazes me how much having that extra 20lbs on me relates to the extra pressure on my knees and joints.  “you start from where you stand” so each day I have a choice to change it.  Being a fore-foot runner, the entire run is completed on the balls of my feet.  I found several years ago, that when I ran like this, I didn’t feel the pressure on my knees.  The concept can be a full blog post in itself, but let’s say that this type of running, which took quite a while to get accustomed too, re-introduced running back into my life.  Which is why this time purchasing my running shoes (which the last pair was at least 3-4 years ago), I went with something that was designed for my running style.  so having run my first run, and followed up yesterday with a 1 mile moderate run on the treadmill, my calves are so tight, I actually fell over (back) walking down the stairs this morning.  

I discovered these at an actual running store, and have come to find out, they are perfect for my runs.  They call them a “zero drop” which I guess means that the heal is not higher than the fore foot.  The brand is Altra and they are very comfortable to run in.  

This morning’s mobility session was a great way to lengthen the posterior chain (calves, hamstrings, glutes, lats) while focusing on strengthening the intrinsic core stabilizers to help support posture and movement.  Take only about 10 minutes to complete the routine, but definitely loosened up those tight muscles and brought me right to point of almost breaking a sweat.  

Quadruped

Side Plank with Reach Under

Combo 1

The full video shows each exercise.  The second combo was a glute extension into a glute medius/piriformis stretch.

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