Updates and Simple Assessments

Big updates:
1) The hormone & injury avoidance workshop "Runner's Recovery" is officially in the pipeline!! I had several people mention interest... so I'll follow up with details in future emails, but it's looking like mid-February. This is will be an online webinar.
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2) I'll be co-hosting my first in person event with my FAVORITE physical therapist called "Race Ready Strength". It was be a 4 workshop series (spread over 8 weeks) that helps runners prep to be strong and healthy (so that you can be FAST) for spring races.

If you're interested in either, please let me know.

During the first of week of the Race Ready Strength series, we talked about do self-assessments.
While Sarah will have more rigorous protocols, mine are pretty simple.

1) Are your ankles mobile enough? You should be able to touch a wall with your knee when your big toe is 4 inches away. Can be done kneeling or standing. Both sides. Heels on the ground.

2) Are your hips flexible enough? Knees should be about 4 inches (or the width of your palm) away from the group... but even more importantly, about even on both sides.

3) Can you feel your glute muscles? Uneven-ness is a red flag here too

4) Can you do 30 calf raises? This is about having enough strength for an important muscle group. Bonus points for doing it without something to balance on or single legged.


5) How's that posture? Ideally, you should be able to get the backs of your hands and elbows down at the same time. Poor posture can negatively impact your core and ability to breathe.
These are baseline assessments you can test on your own and see what areas need some attention.
They don't mean you're doomed for an injury in the next week, but definitely need some love.


Finally, I want to begin ending these posts with an exercise form tip.
If you have any suggestions, please let me know!


Engage your core: Common cue. And it might be easy to think "pull your belly button to your spine" or "suck in"... I think I heard these in yoga classes 🤔, but it's not the best call. When you engage your core, it should be about bracing to protect your spine and connect your lower and upper body... not try to squeeze by someone in a busy restaurant.
So think... "brace like you're about tickled or sucker punched in the stomach" or whatever fancy lingo in that video.
Feel the difference?
Note how you can still breath while bracing vs sucking your belly button in... kinnnnnnda helpful.