EVOLVE
Making Progress on Being Ready to Run
Finding the right workout, the right doctor, the right book; whatever the right formula is for injury recovery
I’m sitting here staring at my laptop, half listening to the television. I’m thinking about the minimum 15 minutes a day I’m supposed to be dedicating to stretching and mobility exercises, the smallest time commitment Ready to Run (Bookshop.org affiliate link), by Dr. Kelly Starrett and T.J. Murphy, asks of its readers. I set my phone alarm for one hour. When it goes off I’ll get up and stretch. The stretching routine is so easy that I can do it with the skirt I’m wearing and on the living room floor. I don’t have to change into workout clothes or move away from the television if I don’t want to.
I’ve been battling an injury, followed by surgery, followed by a crazy-long healing period. I’ve seen doctors and I’ve seen chiropractors. X-rays and ultrasounds show the bones, and everything else, are in the places they’re supposed to be. I’ve transitioned myself to barefoot running for the second time in my running life. I’ve read books. I’ve tried strength training and yoga. But my foot still hurts.
What has worked in the last few weeks is adding new habits to my routine based on Ready to Run. Dr. Starrett goes into what he considers the 12 “standards” essential to not just injury-free running, but balanced, injury-free life in general. Proper hydration and quality sleep are beneficial to every activity. Reminders to keep moving during long stretches of sitting make other essential movements easier.
I’m doing well with sleep, hydration, and bare feet. I’ve become cognizant of seeking out the neutral position while walking around the house. I am working on the squat and the hip flexion and hip extension standards, adding some of the exercises to my regular stretching routine — after a few weeks, I can finally achieve the starting position for some of these exercises. I’m reminding myself to leave time for warming up and cooling down, otherwise it could mean needing to skip a workout the next day.
And I’m seeing a difference in all my aches and pains, including my surgery spot. I don’t know what is making this program or routine easier for me to follow than others. Maybe it is the relatively short amount of time that this difference has become noticeable. Maybe it was just the right time for me to dedicate myself to it. Maybe it’s the near-weekly sports medicine massages I’ve added to my workout schedule.
I’m not ready for all the standards yet. They are not meant to be tackled all at once. But seeing results in my decreased pain and increased energy levels will keep me going with Ready to Run and get me closer to my 50K goal.
Where I’m coming from:
It’s the rainy season and we’re planning some hiking and camping trips. This is one way to prepare:
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