Exercises to complement running?

Sid

Barefooters
Jan 1, 2011
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Florida
Over the years, I've worked on being healthier and staying injury free. Barefoot running is a large part of that. It seems that having a well-rounded exercise routine can be helpful.

What do you do in addition to running, and how do you incorporate it? I know that we have an active group here on BRS! There are swimmers, skaters, yogis, weightlifters, cyclists, hikers, golfers, skiers, etc.

I've been trying out an every other morning approach with lower body weight training followed by a run, alternating with upper body weights following by a swim. In the evenings, I'm going to try to start doing some yoga to wind down the day.

So what do other people do? Thanks!
 
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Monday: 30 to 45 minutes Qigong
Tuesday: Cardio, 1 hour Pilates + 1 mile Run
Wednesday: Core Strengthening
Thursday: Easy Line Circuits + 1 mile Run
Friday: Rest Day
Saturday: 5K Run
Sunday: 60 to 90 mins Swimming
Every morning: 50 Squats

Works for me :)
.
 
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I do core exercises, but not as a routine, i incorporate them into may daily life as i go about my business.
Simple things like standing on one leg when I'm stationary, adjusting posture and engaging my abbs as often as i can remember. A more opportunist approach i would say.
I just don't want to do anything that relies on recovery outside of running, just keep everything gentle, simple and natural.
It will never give me a six pack but keeps my core stable enough to prevent injury.
 
I do core exercises, but not as a routine, i incorporate them into may daily life as i go about my business.
Simple things like standing on one leg when I'm stationary, adjusting posture and engaging my abbs as often as i can remember. A more opportunist approach i would say.
I just don't want to do anything that relies on recovery outside of running, just keep everything gentle, simple and natural.
It will never give me a six pack but keeps my core stable enough to prevent injury.

This is what I stand on at work

Capture.JPG
 
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i go to yoga (Iyengar) once a week and do some at home.

it keeps my upper body strong (yes, not the same kind of strength as people going to the gym, but strength still) and open
and it keeps my whole body more flexible (hips notably, wich is good for "natural" running)

(and I learn many things about body and mind, juste like when I run barefoot)

so yes, I think yoga + barefoot running is a healthy combination.
 
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yoga, kettle bells, "core" work. Egoscue. next month i'll be riding my bike to school again.

can't forget beer drinking. lifting, sipping, shopping, rinsing, putting away. that's a lot of work.
 
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yoga, kettle bells, "core" work. Egoscue. next month i'll be riding my bike to school again.

can't forget beer drinking. lifting, sipping, shopping, rinsing, putting away. that's a lot of work.


I've got a kettle bell, it rings when it's boiled so i can make a nice cup of tea.;)

Seriously kettle bells are something i've often considered, but carry a legacy shoulder injury from white water kayaking.
Are kettle bells low impact? Or does it just depend on how you use them? Anything that could increase the range of motion in my shoulder would be great.
 
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http://www.kabukiwarrior.com/product/shoulderok/

took me long enough to find that. i've gone to seminars with the developer, strong man Chris Duffin. he said in one month he regained full mobility in a bum shoulder. watch the vid. it's not as easy as it looks. i have shoulder issues that i'm working through too. i'm doing halos with kettle bells and. the yoga and egoscue is helping too. i believe you can get the same shoulderok movements with a mace.

kettle bells are great if used properly. seek out an sfg or rkc instructor. xfit'ers push things too far.
 
http://www.kabukiwarrior.com/product/shoulderok/

took me long enough to find that. i've gone to seminars with the developer, strong man Chris Duffin. he said in one month he regained full mobility in a bum shoulder. watch the vid. it's not as easy as it looks. i have shoulder issues that i'm working through too. i'm doing halos with kettle bells and. the yoga and egoscue is helping too. i believe you can get the same shoulderok movements with a mace.

kettle bells are great if used properly. seek out an sfg or rkc instructor. xfit'ers push things too far.


Thank's Mike, Sid :)

Problem is i'm in a lot of pain, whatever i do is going to have to be gentle, i thought maybe light swinging of a kettle bell may help. I've been trying to ignore it, i keep being offered quartezone injections but that's just going to mask the pain, not make it better. I'm pretty locked up in my left shoulder and it's just getting worse.

Anyway thanks for the thread Sid, it's given me the push i need to get my head out of the sand and sort things out. I may even sort out a Yoga class.
 
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http://www.elitefts.com/q2a/879/how-does-the-shoulderok-differ-from-a-gada
Chris Duffin said:
It is a reintroduction of the traditional gada plain and simple. However it is improved with some moderninzing as the tubular steel handle provides excellent balance and allows for a light knurling and flaring improving grip and safety. It also uses standard olympic plates readily avaialbe which make changing weights and micro loading very conveinty over the shot loaded ones on the market. You don't need multiple Gada's just one and you can change easily between athletes as well.

Gada
gada.jpg
 
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ske,

go see someone. it could be bad and then it will only get worse. i recommend a chiro who does applied kinesiology (AK). they can tell you if they can help you or if you need surgery. the sooner you go the better for you.

don't. i repeat. DON'T let anyone give you a cortisone shot. that will just destroy tissues and as you said, only mask the pain.

i meant to post a list of my "core" exercises and forgot. here's some that i do.

baby get up
dead bug
dying bug
wall bug
superman
plank
plank rolls
side plank
bird dog
quad rnt
stir the pot
vertical roll (my fave!)
bridge
side bridge

any other exercises i forgot to mention or i just ran out of time. i apologize. i love you all but can't name everyone at this time. i'm being shewed off the stage. just know i do love you and thank you all. this award will make a nice book end. :really playful:


from the "back god" himself, the great prof Stuart McGill.

oh yeah, i do McGill sit ups too.
 
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Thank's Mike, Sid :)

Problem is i'm in a lot of pain, whatever i do is going to have to be gentle, i thought maybe light swinging of a kettle bell may help. I've been trying to ignore it, i keep being offered quartezone injections but that's just going to mask the pain, not make it better. I'm pretty locked up in my left shoulder and it's just getting worse.

Anyway thanks for the thread Sid, it's given me the push i need to get my head out of the sand and sort things out. I may even sort out a Yoga class.
Ske, our issues are probably completely unrelated, but I thought I might share my experience in case it helps. I used to get a lot of pain and locking and clicking in my left shoulder. I was also offered the evil cortisone shot. My orthopedist couldn't see anything in the x-ray, however, and said I had good mobility and joint health. Then I read up a bit on shoulder impingement, and found out it is often caused by imbalances in the shoulder complex, specifically, having the anterior side a lot stronger than the posterior. In my case, impingement may have been caused by bench pressing too much in relation to my back work, but with all the sitting we do these days, the anterior deltoid and pectorals tend to shorten and tighten no matter what. And I first got this pain when I was out of shape and not training at all. So I think it was more aging than anything else, and I have no idea if there was any real impingement occuring.

My solution was to (1) aggressively massage all the trigger points in the shoulder area--quite painful at first, (2) stretch out the joint and upper body throughout the day, and (3) strengthen the posterior deltoid and upper back muscles with rows and pulldowns. You can also do face pulls and reverse flyes if you have access to the equipment. A row or pullup can be done almost anywhere, with anything. If you can't do a pullup, get a giant rubber band to assist you. Finally, the issue completely disappeared once I began to get serious about overhead presses, and improved bench press technique.

As for "the core", I find doing back squats, deadlifts, overhead presses, and overhead squats is a lot more efficient than all the plank stuff. I never do the latter, but I had my chiropractor ask me to hold a plank during a clinical visit. I could hold that position all day. Doing air kicks and leg swings is also great, and seems more natural to me. You can add ankle weights for greater resistance.

Also, before going the kettlebell route, you might consider an adjustable dumbbell set. Some people find the latter easier on the wrists. Somewhere in the epic "Optimal Strength Training for Runners" thread, Sid and I and maybe Abide discuss the relative merits of kettlebells versus dumbbells, their history, and post links to various articles on them, if you're interested. I think it was about a year ago.

A pair of light clubbells might be a good idea. You can make them yourself with a hollow plastic (whiffle ball) bat for kids (if they sell baseball bats in the UK), by filling it with sand and sealing it with silicone, or pick up some wooden ones for $50 or less. That modern Gada looks interesting, but pricey for what it is. You could probably DIY it with 3/4" plumbing pipe, a flange and a 1" collar.

Hope that helps. I thought I had a chronic, age-related condition, but I learned how to manage it. Maybe you can find a way to do the same. I'm very skeptical about surgical solutions to non-acute injuries.

In any case, all the best!
 
Ske, our issues are probably completely unrelated, but I thought I might share my experience in case it helps. I used to get a lot of pain and locking and clicking in my left shoulder. I was also offered the evil cortisone shot. My orthopedist couldn't see anything in the x-ray, however, and said I had good mobility and joint health. Then I read up a bit on shoulder impingement, and found out it is often caused by imbalances in the shoulder complex, specifically, having the anterior side a lot stronger than the posterior. In my case, impingement may have been caused by bench pressing too much in relation to my back work, but with all the sitting we do these days, the anterior deltoid and pectorals tend to shorten and tighten no matter what. And I first got this pain when I was out of shape and not training at all. So I think it was more aging than anything else, and I have no idea if there was any real impingement occuring.

My solution was to (1) aggressively massage all the trigger points in the shoulder area--quite painful at first, (2) stretch out the joint and upper body throughout the day, and (3) strengthen the posterior side with rows and pulldowns. You can also do face pulls and reverse flyes if you have access to the equipment. A row or pullup can be down almost anywhere, with anything. If you can't do a pullup, get a giant rubber band to assist you. Finally, the issue completely disappeared once I began to get serious about overhead presses, and improved bench press technique.

As for "the core", I find doing back squats, deadlifts, overhead presses, and overhead squats is a lot more efficient than all the plank stuff. I never do the latter, but I had my chiropractor ask me to hold a plank during a clinical visit. I could hold that position all day. Doing air kicks and leg swings is also great, and seems more natural to me. You can add ankle weights for greater resistance.

Also, before going the kettlebell route, you might consider an adjustable dumbbell set. Some people find the latter easier on the wrists. Somewhere in the epic "Optimal Strength Training for Runners" thread, Sid and I and maybe Abide discuss the relative merits of kettlebells versus dumbbells, their history, and post links to various articles on them, if you're interested. I think it was about a year ago.

A pair of light clubbells might be a good idea. You can make them yourself with kids plastic bats (if they sell baseball bats in the UK), by filling them with sand, or pick up some wooden ones for $50 or less. That modern Gada looks interesting, but pricey for what it is. You could probably DIY it with 3/4" plumbing pipe, a flange and a collar.

Hope that helps. I thought I had a chronic, age-related condition, but I learned how to manage it. Maybe you can find a way to do the same. I'm very skeptical about surgical solutions to non-acute injuries.

In any case, all the best!


Thanks for taking the time Lee, it means a lot, and is encouraging see that you're managing your condition.

I think i need to see a doctor to try and get a referral again, the problem is i keep getting the 'you're getting old' card played, and i can't afford a private consultation with an orthopaedic consultant.
I just need to get to the position where my mobility and pain is managed enough so i can work through a routine, like you have. I'll start with massaging like you suggest and stretch as much as i'm able.
I'll just take it really slowly, the good thin is i'm not ignoring it now and may be something i don't have to put up with.

Thanks also Mike
I knew little about cortisone only that it was used for pain relief, I never knew it destroyed surrounding tissue.
 
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35 year old K-Mart free weights at home twice per week, crunches anytime I would normally be sitting while watching tv or reading, pull-ups/push-ups/chin-ups, gravel trays or baseball PF stretching while interwebing (right now!), cycling, longboard skateboarding, SUP, walking. Gotta keep moving. I'm so arthritic that it takes me quite a while in the morning to be able to move at anything better than the typical 90 year old, but once I get going I'm fine. At parties and events I don't sit...I'd start all over from scratch again if I did! I don't go to sitting spectator things for that reason....it's like getting up in the morning all over again. Once per day is enough.