Azatol

Static stretches in recent years have been proven to be bad for pre running (after runs it's full of win). The lean has been towards dynamic warmups. Here's a great video(at the bottom) for a dynamic routine but really more geared to marathon type longer training runs. You could probably cut it way down. Before most runs. I have my own abridged version I use. I usually do 10 clam shells on each side, 10 donkey kicks, 10 iron cross, 6 twisting lunges (each leg), 5 single leg deadlifts each leg, 10 leg swings each and 10 side leg swings each. Overkill? Maybe but warming up prepares your body to run. Well worth it in the long run and for injury prevention. That's probably a little too much for Week 3 but why not cement good habits now?

Awesome job!!!

A really good way to imporove your posture and adjust your strike is through some simple running cues. * Look straight ahead, NOT DOWN * Imagine a string attatched to the top of your head pulling you upward as you run (Learn to run tall) * Imagine a brick wall in front of you that moves with you. Don't hit it with your toes Those three running cues alone helped me get my cadence up form the low 160s to high 170s. It works!!

Big congrats!!! You will most certainly get faster!! This race was all about finishing AND YOU DID IT!! WIN!

You're trying to hard? Just kick the music in and jam out. Forget about the app, forget about the time. Relax, enjoy the music, get lost in your surroundings and the lady will occasionally interrupt you with instructions. I think you're putting too much pressure on yourself.

Welcome to the fun!!

Welcome!

Welcome

Jammed out 2 miles on the treadmill today. It's comin back to me!!

You can have as many do overs as you need in this game Welcome!

I can't answer your question but I can address the stretching a bit.... We avoid full stretching because it increases our range of motion to our physical limit. If you then go and do something physical, you can more easily push yourself beyond your physical limits and sustain significant injuries. Stretch those puppies out afterwards."Dynamic stretching" is a totally different beast. You can google that. Stuff like "Running, Dynamic Warmup" and get some stuff. Because I'm only doing <=5k at this point, many say walking is a suitable warmup. This is what I actually do and it may be totally wrong but my physical therapist says it's acceptable. 10 Forward leg swings 10 Sideways leg swings 10 Fence Steppers ( http://nerdfitness.wistia.com/medias/9shgs4y2zb ) 10 Walking Lunges 5 Minute warm up walk.

I see no problem doing W3 over but I'd try W4 day 1 first and see. Don't psyche yourself out

Welcome and congrats on you're accomplishments thus far!!!

Welcome Chris!!

Knees are happy! No discomfort today!

As far as I'm concerned, Once you finish week 5 days 3 it's all a cruise from there. Take it to the bank!

FIGHT!!!

Physical Therapy!!! If you're in the southeast, Results Physiotherapy took care of me nice nice. Got me back out running today. Taught me how to avoid getting the injury again. Cool people!

Went for a real run today.. Was approved for up to 2 miles by the physical therapist. Decided to stop after a mile. I was quite winded and felt while I could push through my form was going to get dirty and didn't want to risk the knee stress of poor form while I'm still healing from the injury. I of course need my review and official sign off from my PT on Tuesday but I'd say I'm back. Might take a week or two to ease my endurance back up there but I'm confident I'll be ready for my race ( A month from today ) The knees feel great and the new Brooks Glycerins were amazing!!

And judging from today posting, one could happily say the same of you

I'm a neutral runner and have been running in Nike Pegasus 31s. Today I switched the Brooks Glycerin 12s and it's like going from a Toyota Corolla to a Cadillac. My feet are in love.

Welcome and good luck

Welcome to the fun.

Never too old!! Welcome.

Ayep! So today at physical therapy, my PT says "I have a physical challenge for you. Before I want you to run on pavement I want you to prove to me you can run in place on a trampoline for 5 minutes. You up to it?". Well you all know the answer to that LOL. Lot's harder a task than it sounds. Those little round trampolines are small. Naturally there was no way I wasn't doing it!!..... After my session was over he told me I could run limited. We agreed on I would do 30 mins on a treadmill tonight. Walk 5, run 3, walk 5, run 3, walk 5, run 3, walk 6. If I feel good tomorrow I can run 1-2 miles. Then back to treadmill intervals and we will discuss my results on Tuesday and see where we are at. Did my intervals at Planet Fitness and then went outside for about a 3-4 minute pavement run. Calves were on fire 2 minutes into my first run. Pushed through and they loosened up. Rest of the walk/run was a walk in the park, so to speak. My legs in their entirety feel weak and fried but it's the first night I've run a single step in nearly 3 weeks. Knees feel good and I'm excited to run a mile or two tomorrow. I also realized I'm not a heel striker and concluded that the Pegasus 31s aren't the best shoes for me. Used some of the tax refund to score some Brooks Glycerins. All I can say is WOW!!!! My feet are in love.