The above weights and speeds are suggestions; increase or decrease weight/speed to the level you are comfortable with. More important than the weight you are using or the pace you are running at, is being able to complete the amount of repetitions and maintain proper form and safety during the exercises. Weight should be comfortable but challenging during your first round, and will increase in difficulty as your muscles work and fatigue. Speed should also be based on your own level of running. Pushing your limits is key to improving yourself, but knowing your limitations and avoiding over stressing your muscles is of equal importance.
I am starting my first week of physical therapy and it is going to be tough! While these exercises seem simple, I do not have complete control over my quad muscle so they are a struggle for me. Here is an idea of what my first few weeks will look like:
1 - Prone Hip Extension: Basically lying down on my stomach and lifting my leg behind me while trying to keep my knee straight
2 - Hip Abductions - Trying to lift my leg up with lying on my side. I feel like I am in an 80's workout video!
3 - Straight Leg Raises - Simply trying to lift my straight leg up while flexing my quad... I need a dog leash to help on this one!
4 - Heel Slide - Using the same dog leash as above to try and slide my heel towards my butt. This is SUPER hard right now because I can only bend my knee to about 85 degrees right now.
5 - Heel Prop - Honestly the HARDEST thing to regain after ACL surgery is knee extension (which is the back bending of your knee). I just have to put my heel up on a roller and try to push my knee backwards towards the floor. I hate this exercise but know it makes all the difference
Every race, no matter the distance, has its own high points and low points, victory days and injuries.
Each week I will be posting the workouts I personally do in order to achieve my goals for my current marathon.
Don't forget to check out the Running Recaps section where I reflect on how each week of training went.
I will be discussing the aspects of my training that went well, and the aspects that may have required a little more motivation.
- Alan Cohen