Back to Running...Slowly. Hamstring Exercises.

Week of March 16 ~ 22

Hello. I'm happy to say that I ran every day this week. 3k, then 3.5k, then a whole 4k! Just 1k at a time, then a walk break. Slowly, slowly...meaning slow pace and slowly working my way back.
No pain in the hamstring or anywhere. But I'll be very cautious for a month.
Then I'll try to train for a month and then run the Sendai Half on May 17th. Not fast, but pain-free, I hope.

The goal is to never again get injured. Which means being very, very careful. Well, we'll see.

I had the hamstring problem diagnosed at a place called Tokyo Physio, run by two Australian triathletes. The diagnosis was that the hamstring (and glutes also) was too weak. So the cure is to strengthen it. Rest does not help - you have to make it stronger. So I've got a series of exercises that I do 4 or 5 times a week. This is a good idea for every runner, actually, to prevent hamstring problems.

Quick course:
1) Single leg squat. Stand on right leg, touch left hand to right foot, back up. 10x. Then switch. Set of 3.
2) Stand on right leg, Raise left knee, then extend left leg behind you, leaning forward with arms out for balance. Back to standing position. 10 x 3 each leg.
3) Lie on back, feet pulled back to nearly touch butt, pull left leg to chest, push up on right foot. You're working the right glute. You can also just extend the left leg. VERY good for glutes. 10 x 3 each leg.
4) Use a big ball - the kind they have in gyms. Lie on your back with your legs extended so feet are on top of ball. Pull both legs back (bend knees) so ball comes back to you. Then raise left leg and extend right leg which is still on the ball. You're working the right hamstring. 10 x 3 each leg. I've found that at home, this can be done with a chair that has casters so it moves. A big ball is of course preferable.
5) Calf raises. Stand on the edge of a stair or anything so that your heel extends down. Raise up. Use both legs or one at a time if you can. 10 x 3 both legs.

They told me to do these two days, then one day off. I do them four days out of seven.