Every run will not feel perfect, but that doesn't mean it doesn't benefit you.
Last Wednesday it was pouring rain, so I went to the gym, ran a warm up mile, and did an upper body work out for a little over an hour. I have seriously been neglecting doing any leg work, so before I left, I did this...
The leg press - two 45 lbs. on each side -
I did notice last week it was starting to feel easier, but I decided to not challenge the weight until after my half marathon, Nov. 15th.
This week at the gym I did the few leg things I can do without flaring up my knees*.
When I got to the leg press, I did my usual - two 45 lbs.
I realized it was silly to wait until after the half to up the weight. If I just do it I will be stronger for my race. I added a 25 lb. weight to my load and pushed it up 10 times. I did it again and realized I was cheating myself. I was nervous, but I threw three 45 lbs. on each side, and pictured my knees stuck into my stomach while yelling for help, but I pushed it up. Eight times, and I did a second set.
It's good to push past where you are comfortable. My trail run felt pretty challenging last night, because my legs were fatigued from pushing that weight, especially my glutes, but overall it's making me stronger and that can't be bad.
|Getting ready to run the trail - I really felt it on the hills|
Ever challenge yourself and love how it turned out?
* The story with my knees - knees isn't accurate really, the pain and stiffness are in my inner knee area. What flares up are the thin ligaments, tissue, and tendons. When it flares up, I can not bend it (ouch). The OT/PT doctor said my knee caps are unusually tight, with no flexibility. My knee caps are "slid" out a bit. He said the "slid out" thing commonly happens to older women who are inactive, so he thinks it's just how I am made, because I've always worked out. Anyway, he tried to work on the mobility in my knee caps for months, but it never really improved. He said because the knee cap is so tight it creates a lot on tension on the inside area. When it does flare up, I sit and ice until it's better. If it tears it could be a much longer rehab, or a permanent injury, according to my sports med doctor, so I just try to be careful as I can.
Certain movements where I shift my weight can cause it to flare up, like lunges, squats, and burpees,
A few months ago I decided to try one leg machine at a time, at the end of my workouts, so I could narrow down what was giving me issues. I missed a few days due to pain, but now I know exactly what works and what doesn't.
My pain level has significantly improved as I have grown stronger.
Anyone else have any physical limitations they are dealing with?