October – Week #2: Prevention & Treatment + New Strength Routines!

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Going into the 2nd week of October, we are going to take inventory of how we are feeling and some of the injuries or niggles we’ve dealt with in the past. We will continue with our strength workouts and adding a revised dynamic warm up routine as well as a 2 new (very quick) strength routines. These strength routines will be added into the rotation but can also be a substitute when you are short on time but still want to get in some strength!


Prevention and Treatment follow the same route so even if we aren’t currently injured, why not start getting familiar with a treatment program that matches our “injury history” to prevent future injuries from becoming a problem in the first place?

Maybe you’re feeling good now but these injuries can come back when we least expect it. Don’t fool yourself into thinking that you’re cured and there’s no chance of recurrence.

Instead, we’re going to be proactive and get ahead and any underlying issues now!

When runners get hurt there are a few areas that are mostly likely to be the culprit. Below is a list of the most common running injuries and a link to the prevention and treatment plan that is right for you. These are comprehensive treatment programs that will help you decipher if what you are feeling is the injury or if maybe you are dealing with something different. It is important to make sure you are treating the right injury with the right treatment, and equally important to see a doctor if the injury is too severe to treat yourself.

There are other injuries that we see pop up. If you are dealing with something else, reach out to me and let’s chat about which strength routines to incorporate into your treatment and how to prevent it from happening again.

When you get a chance to look through these prevention/treatment programs, please comment and let me know what you think. I would love to hear some feedback!


October – Week #2 Plan

This week we will continue with our 3 strength workouts 3 times each. Plan ahead so you are able to get in your strength around your personal schedule. Don’t wait till the end of the week to get started! Speed work for the week is also below.


Week 2 Outline:

*Links to each workout are above. If you use the You Tube app or have a You Tube login, please save these videos in your favorites so you can find them quickly when you need them. This post will also be our FB STTC “announcement for the week” so you can check back to access the workouts.

Stiletto Routine: The Stiletto Routine is one of our new workout this week! The Stiletto Routine focuses on our glutes while also strengthening our hips, hamstrings and lower back. We are adding this into the rotation and it will replace the ITB routine. You can mix these two workouts to keep it fresh!


***In addition***

  1. Chakram OR Sand Routine – Take a look at the routines below and add ONE of these routines to your schedule 2x this week. These are quick (5-10 min) and effective ways to build strength and you can add these on days when you are short on time.
  2. Sabre Warm Up – Below the two options for this week you will see the Sabre Warm Up Routine. This is a 10 minute dynamic warm up routine that you will be mostly familiar with but there are some small additions. This routine is performed BEFORE your run! Yes, you have to plan a little more time but you will benefit greatly from a gentle warm up!

Option #1: Chakram Routine – This routine develops balance, general athleticism and proprioception. Proprioception is the sense of the relative position of one’s own parts of the body and strength of effort being employed in movement. In a sense, this is our ability to perceive the position of our joint without the aid of vision or in other words, being able to feel where our joints should be in relation to the activity we are performing.

Perform one set of this routine (takes about 5 minutes) This is a great routine to do immediately after your run. Follow along with Jennifer and I below until you memorize the routine.

Option #2: Sand Routine – This routine develops strength and proprioception in our feet and lower leg muscles. You will see this routine pop up in many of the injury treatment programs listed above. It is also quick, taking about 5 minutes or less per set.

Perform two sets of this routine and build to four sets over the next 3-6 weeks.

Sabre Warm Up Routine: This dynamic warm up routine prepares our body to run by increasing our heart rate and our muscle temperature. Perform 1 set of this routine (about 10 minutes).


Speed Work: Ladder Workout

Unless otherwise given instructions by your running coach, you will be performing the Ladder again this week! We did this workout last week and this week we will improve upon it. Remember a while ago I talked about the RRCA training philosophy IIP (Introduce, Improve, Perfect!) This week we are improving! Before you start this workout, take a look at what you accomplished last week and let’s do it better this week!

Did you start out too fast and lose steam before the end? Skip the warm up drills or strides causing your hips and legs to be too stiff to perform their best? Not plan enough time for a good warm up? All of these factors can lead to a performance that is less than ideal. Now is the time to think about those mistakes and fix them!

If you are training for a 5K or 10K:

  • Warm up – 1-2 miles
  • Sabre Warm Up
  • Strides
  • Ladder – 400M (.25) + 800M (.5) + 1200m (.75) + 1200M (.75) + 800M (.5)
    + 400M (.25) = 2.5 miles total
  • Cool Down – 1-2 miles

If you are training for a Half or Full Marathon:

  • Warm Up – 2 miles
  • Sabre Warm Up
  • Strides
  • Ladder – 800M (.5) + 1200M (.75) + 1600M (1 mile) + 1600M (1 mile) + 1200M (.75)
    + 800M (.5) = 4.5 miles total
  • Cool Down – 1-2 miles

*Take a :90 rest between each segment
*Pacing – You should be running faster than 5K pace for this workout! Start a little slower then speed up as you go with the last segments the fastest! If you warm up properly, do your drills, then some strides you will be ready! Breathe and run fast!  


Whew…that’s a lot of info! I know it is a lot to digest so my suggestion is to take it in pieces. Read through it then make a plan for how you will go through each part this week. As always, here if you have questions or concerns!

When the workouts and the information gets overwhelming, remember that strength and healthy living is a process. If we can make small changes that stick, we are working towards our overall strength which is beneficial in our daily lives. Strength goes so far beyond running…so just take a deep breathe and remind yourself….

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