Prior to training, I was beginning to feel a bit achy after my runs, no matter what distance they were. That paired with some serious back pain from sitting at a desk all day landed me in Dr. Shure’s chair at Madison Square Wellness. I wanted to get a consult on my alignment and what was going with my muscles in general so that once I started training my issues wouldn’t worsen. Below, Dr. Shure’s evaluation and course of action as I start to train in the upcoming weeks:
- My alignment is really out of whack! Dr. Shure had me lie down and reach my arms up over my head. The left side of my body did as it was told, elbow snug against the side of my head. The right side, however, was a little out of line (literally). Because I use my right hand to handle my mouse at work all day I had serious tension on the right side of my body, especially in my shoulder and upper back.
- You might think alignment issues aren’t important to training, but Dr. Shure told me that by not stretching and planting myself in front of my desk without taking any breaks during the day, this would quickly affect my posture while running, which could then lead to other aches and pains down the road.
To help maintain vertical alignment, Dr. Shure gave me a series of stretches to incorporate into my workouts. Here are some you can do at home:
- Pec Stretch: Start by standing in a doorway or next to a fixed object with arm lifted to the side at 90 degrees. Put full forearm on the door frame or object and step through, creating a stretch in the pec region. Hold for 30 seconds and repeat with other arm.
- Rope Stretch: Start by standing, holding rope with the right hand over and the left hand under. Actively reach right hand down back and give gentle assistance with left hand, exhaling and holding stretch for two seconds. Actively reach left hand up back as high as possible and give gentle assistance with right hand, exhaling and holding stretch for two second. Repeat for 10 repetitions, then switch hands and repeat.
Read more to see Dr. Shure’s stretching recommendations for my legs.
Hi there! I’m Colleen, Web Editor here at FitnessMagazine.com and I am super excited to run my second More/Fitness Half-Marathon this year on April 15!
The last time I did this race in 2009 we had a freak day of weather that hit high 80 degree temperatures so early in the morning that New York Road Runners was forced to make the race non-competitive to protect runners from heat exhaustion and getting sick. That was the first half-marathon I ever ran, and I was terrified. I followed all the training rules by the book, which wasn’t necessarily a good thing. There is a saying in racing, “Nothing new, tried and true.” This basically means that race day is not the time to eat or wear something you’ve never ran in before, just in case it upsets your stomach, causes chafing, etc. The entire time I trained I wore Under Armour Women’s Evo ColdGear Tights and nothing, not even the oppressing heat at 8:30 a.m. was going to pry them off my body for race day.
As you can guess, that was a big mistake. I finished the race but not without being very uncomfortable and very hot, something that could have been avoided if I had just worn shorts! Since that day I have tweaked the saying to include, “Nothing new, tried and true (unless it is 80 degrees outside and you are wearing pants!)”. I am excited to run the half this year with more running experience under my belt. Since that race, I’ve completed the ING NYC 2010 Marathon (that’s me crossing the finish line above!) and am gearing up to run another fall marathon in 2012.
Click read more to see what’s making Colleen nervous about this half-marathon.