Week 1
This is week one. I am in Leh right now. Below advice applies to all. Your specific plans will follow shortly.
The main thing to do right now is focus on strength training. Some basic ones shown below.
Besides that simply do time on feet for now. No running. Just move 4-5 times a week. 30-60 min a day. Trust me, we'll get to the finish line, smiling.
If running is your love, strength training is your mother-in-law. Get the basics right by doing the exercises below. The rest will follow.
Breathing tends to keep you alive but we all take it for granted. Maybe just spend a few minutes a day on deep breathing. You might actually then truly experience living.
a. Be a 9 yr old b. Pretend you are ready to go to bed to avoid homework c. Play 'My Sharona' d. Close your eyes e. Just let go
These sexy happy feet and voice belongs to Rajat Chauhan. http://www.drrajatchauhan.com Most runners are told that they need this or that kind of a shoe. Idea should be to become a better runner. Running shoes don't make you a better runner. They only help you if you help yourself.
Check The Pain Handbook http://thepainhandbook.com/#book Primarily based on the original work of Anne Gibbons, my mentor in osteopathic medicine and tutor at LCOM, whom I dedicate this book to. 1. Sit tall on a stable surface, ideally a chair with no wheels. 2.
Check The Pain Handbook http://thepainhandbook.com/#book Shoulder Blade Retraction 1. Sit tall on a stable surface, ideally a chair with no wheels. 2. Have your feet flat on the ground. 3. Imagine a string attached to the top of your head is pulling you up. 4. Let your shoulder relax completely.
Lie flat on your tummy. Now tighten your gluteus maximus muscle-the butt. Hold this for 5 seconds. Slowly let go. Repeat 10 times. Do 10 sets throughout the day. To read an article on 'How to ease knee pain', check http://thepainhandbook.com/blog/2017/4/4/how-to-ease-knee-pain
Stand tall like a puppet on the edge of a step with the front half of the feet on the step. Now, keeping your knees straight, slowly come up all the way on the toes of both feet. Hold for a second. Slowly come down again. Repeat 10 times.
