also [ame="http://www.youtube.com/watch?v=YdXQJS3Yv0Y"]Where there's a whip, there's a way! - YouTube[/ame]
[ame="http://www.youtube.com/watch?v=G1RZwOlSg5o"]The Big Bang Theory "The Whip App" (HD) - YouTube[/ame]
So now I've a stability routine to do for the next few weeks. Twice a day if I can fit it in. Prone core activation, pushing on alternate knees while laying down, leg lowering, bridging from my shoulders, leg lifts on my front, balancing, hamstring stretches and half planks (on knees). All slow and controlled making sure to stay stable with hips aligned and neutral lower spine. So expect me to be on top fitness for the MAP meet.
The bridging is suprisingly difficult (probably due to my weak core more than anything). I've got to bridge on feet and shoulders, stay stable and then lift one foot and try to maintain the same hip/shoulder/horizontal alignment. Hold for 10 and then repeat left and right for 10 reps.
Forgot all about this little puppy...time for an update. My back is still playing me up but is much better. I've had quite a bit of time off training (due to the bad back and endless work) but I'm slowly getting back into it. TKD has taken a back seat (will go back to that when work dies down) but still doing the odd Karate session where possible. Main development is I'm part way through the NHS couch to 5k running plan and go running 3 times a week (Mon/Wed/Sat). I'm on week 5 (of 9) but that has taken me about 9 weeks to get to because I'm repeating weeks so the build up is very gradual. I'm trying to get a some basic running fitness while holding off the shin splints I got last time I ran a lot. This morning I did 20 mins straight through around the local woods. Cardio was fine but my lower legs and feet really feel it. Especially the first 5 mins. Always finish with some stretching as I think my bad back is partly due to tight hamstrings.
Nothing wrong with adapting a programme to take it a bit easier, especially when you're working round an injury.
Absolutely. I want to be "a runner". Don't care how fast or how far really. I love seeing people out and about getting fit. I want to be one of them. So I'm building very gradually to allow my legs to adapt. I don't care how long it takes to build up to 5k but I just want to be able to go out for a 30 minute run without worrying about it and not having sore shins all the time. I'm finding the activity is helping my back actually. For a day or so after a run my back seems less "twitchy". I like running first thing on a Monday morning. I know, no matter what, I've done something that week. It starts the week off. I also like Saturday mornings. 30 minute run, 20 minutes bagwork, 10 minute stretch off and Yoga. Good start to the weekend.
And it's awesome when you get there and do it too. Trail running is awesome! I haven't ran properly for about 18 months 'cause of a dodgy ankle. Done a few 50 metres or so with the dog as a bit of a test and it's been ok...Gonna start C25k tomorrow and see what happens. Huzzah!
Glad to see you've got a log going now! Might want to do some stretching before you go for your jog next time. I'll help you with inspiration to press on any way I can. ETA: I prefer using an eliptical to jogging on concrete myself. Better for my feet and I get the same amount of exercise. Might want to consider it for yourself.
As I said..I want to be a "runner". Not an "eliptical machiner". I want to be outdoors in the weather. I'm not running just to be fit but because I want to be able to run as an activity. I don't run on concrete anymore. I did initially because it was more convenient but now I do a 10 min warm up walk down the road and then start my run alongside a canal, across fields and through woods where the route is all dirt tracks and forest paths. 20 mins outside flies by. You have to stay aware, watch your footing, pick your landing spot in each stride. I saw some deer cross my path the other morning. It's more a full body exercise because you have to shift yourself around, up and down hills etc. By comparison 20 mins on a machine with one view and one plane of motion is hella boring IMHO. I don't stretch before running as I'm not covinced it helps that much. I warm up with a less strenuous activity that uses the same kind of movements as I'll be doing later.
Stretching before a run is a bad idea, and there's some evidence this (stretching from cold) reduces your flexibility. Some time ago I joined a Run in England group, of about a dozen people, we'd run around Jesus Green, Midsummer Common and some of the tracks nearby. There would be a light warmup, several short 10-20 metre runs with high knees, heel flicks, knees up and round, some arm circles, a few tempo runs, then we were off. Obv running on a hard surface like tarmac or concrete isn't ideal but there are downsides to Eliptical Machines too, moving in such a fixed range of motion for extended period will do nothing for your mobility, balance, ankle strength, agility. It's like using the Smith Machine in the weights room, something you can use but more as a last resort, and bet your life someone will be looking down on you
I've had lower back problems for years, bad flexibility and mobility. My girlfriend has a elliptical machine and when I moved in with her I thought it would a great way to train. It caused me way more back problems. As HRH Haru said, the range of motion is too fixed and maybe too short (for me at least). It really tightened my hamstrings and glutes which made my back really stiff and I would get a lot of back pain. Avoid like the plague imo. Anyway...Don't us martial artists spend enough time training indoors? You won't see many deers stuck in your house.
Like any piece of equipment, the elliptical is a tool. For certain people it can help with rehab (if, for example, you are trying to limit impact), but for others it can actually make things worse. As far as a conditioning tool, it can be helpful, if used correctly. My gripe with ellipticals (and other treadmill type pieces of kit) is that often those using them are holding so tight to the handles (and so supporting all their weight on their arms) that the amount of effort they are putting in is minimal.
