Running Free (Workout Plan - Jan/Feb 2019)

I took a leap into January, cautiously calling myself “recovered from injury”. I started a half-marathon training program with the goal of running the Scotiabank Montreal 21K (my favourite race!) at the end of April. I made it through 2 weeks of the program and was feeling great, but week 3 brought back that familiar pain in my ankle. I saw my physiotherapist and, not surprisingly, was told to ease up on the intensity of my runs.

For the next week I repeatedly reminded myself to stay positive, stay positive, stay positive.

Still working on that core and stability with the program below. Still running, albeit less intensely. Still staying positive.

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1. Warm up, 5 minutes

2. Warm up stretches - 2 sets, 10 reps each
   Dynamic Spider-man stretch
   Hip mobility squat to stand
   World’s greatest stretch
   Side angle post

3. Swiss ball leg curl - 3 sets, 8-10 reps

4. Superset (3 sets)
   Dumbbell side lunge - 8-12 reps
   Swissball push and pull (hamstring exercise) - 8-14 reps

5. Walking lunge with kettlebell shoulder press - 3 sets, 12-15 reps

6. Superset (3 sets)
   Barbell football press - 12-15 reps
   Barbell bent over row - 12-15 reps
   Dumbbell Arnold shoulder press - 12-15 reps

7. Dead bug with stability ball - 3 sets, 8-12 reps

Images courtesy of Physigraphe, using the Hexfit app