Lesson 5 | What's Next

Lesson 5 | What's Next

Keep it simple; stand in pose, fall and pull.  Include ball of foot hops as part of your practice to develop and use muscle elasticity.

You can practice the basics anytime, so take advantage of walls and fall often! 

If your calves are sore initially this is both from over pulling and trying to land on the ball of foot.
Your calves will relax as you increase ability to feel and use the fall.

Shins sore? This is from trying to both pull the foot up and land lifted foot. Practice pulls in place at 180, keep them low and quick, fall to initiate forward movement and continue only pulling to run. 

Hip or low back? This is either bending at waist, leading with shoulders or holding shoulders behind hips. Both increase stress on hip and back, and will correct by standing in running pose and holding pose as you fall. Practice the single fall-pull from pose. 

* Calf stretches, ankle mobility and foot strength should now be a part of your daily routine, sit on your feet, do ankle circles, toe scrunches, walk around barefoot whenever possible.

*  Add hip strength exercises (see above) post run: straight leg hip lifts, single leg hip lifts. 

Remember you can send in a video to check in, you can also join the free Facebook group!

If you want to check your progress have Coach Valerie watch you run get a video analysis and credit towards the next course!