Winter is coming, days are shorter, and it’s the perfect time to work on your weaknesses and vulnerabilities. If you’ve suffered a string of injuries and find running as you used to becoming difficult, it may be time to do crl-alt-del — reboot — and reset your running from the ground up.
After multiple injuries, foot surgery, and being told not to run, I started over in 2000 and have not suffered an injury since. My reset focused on strengthening the feet, which are the foundation, learning better movement, getting more mobile in the right places, getting stronger, and landing softer. It is still working, and just this week I finished the JFK 50-mile run after two fall marathons, including a top-50 at the Marine Corps Marathon at age 48.
You must be willing to back down in intensity and distance while your structure strengthens in places that may have been neglected, but at the end you will be more resilient and have more fun with a transformed foundation and suspension. Cut your mileage by 50 percent and lower the intensity. Use some of the time you would be running more to do these exercises, trusting that the result will be a stronger form, less injury down time, and more fun. Videos are available on our website at http://tworiverstreads.com/fun-drills/. Follow the “Lets Do Lunge” series and three episodes.
Dr. Mark Cucuzzella is the author of the PT365 Run Plans, including the 16-week 5K & Beyond Plan, 12-Week Half-Marathon Plan and 16-week Marathon Plan
Here are some resets to work on this year if you’re ready to reboot.
Reset your mind
Why: We are constantly being told that 30 minutes a day of activity is the “prescription for health.” We sometimes gravitate to gyms or groups, and for some that is the ticket to adherence. But often the motivation wears off. We are rarely told it is healthy to spend 30 minutes a day with yourself in peace and calm.