Ankle Aches & Training Tidbit #1

Well so much for listening to my body. I ran a painful six and a half miles after work today. That pain in the inside of my right ankle came back kicking and screaming. I felt it start to develop again around mile three and it never felt the need to take a hike! Pushing off of it, especially running uphill, is when it irritates me the most. To play it safe, I might knock down the mileage tomorrow or take it extra easy.

I was supposed to run seven to eight miles today according to my training schedule. I drove to a random location to get a different sense of scenery, so my route was quite random. When I got back to my car at six and a half miles I just decided to call it a night. Running back and forth for another half mile to hit the expected mileage wasn't in the cards this evening. I averaged an eight and a half minute mile and that was satisfying enough since I felt like a knife was carving a picture in my ankle for a majority of the run.

~TRAINING TIDBIT~
Core work is an essential part of any type of athletic training, and this is especially true in running. Having a strong and durable core will maximize your stability and give you necessary strength to keep going when maybe your legs want to buckle. I'll do a variety of core work. I bought the P90X series and will sometimes integrate that into my work outs, but lately since I'm training for a marathon and am not just working out to stay in shape, I've been using the ab and core DVDs.  I highly recommend this ... I saw and felt results in just a week.

If I'm not following the P90X DVDs, I'll typically pull out my exercise ball. Using an exercise ball (or a stability ball) is more beneficial and efficient than doing a regular crunch. The extension you experience when using an exercise ball is significantly greater, and you're able to target and work out multiple stomach muscles at the same time. Doing a regular crunch on the floor limits you and only allows you to target minimal stomach muscles with each exercise. Whenever you are able to target all the stomach muscles (or the entire area of whatever you are focusing on) it will prove to be a better workout.
Here are a few Web sites to find some examples of exercise ball work outs:
About
Fitness Magazine
Exercise Ball Workouts
Mayo Clinic

A good rule of thumb is if it's easy - it's not working. Push your limits when you are trying to build up strength or endurance. If regular crunches or exercise ball workouts are too easy, add a little weight! Start out light and work up as you get stronger.

Don't forget - core workouts don't just mean working on your abs. It's important to include your lower back as well. Incorporating the superman exercise is a good one to start with. Stay tuned for more core examples throughout my training. I'll also be discussing other "Training Tidbits," such as strength training, diet and nutrition, mentality, goal-setting, and whatever else I feel is vital as I come across it. Please let me know if you'd like me to touch on a particular topic as well.

As always, thanks for your continued support! Talk to you soon!