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Back to the topic of this blog. Fixing my stride will not only prevent this injury from coming back, but it will make me a stronger and more efficient runner.
|Drills before running|
Working with my Osteitis Pubis specialist in Australia, live video feedback or mirror feedback has been essential. The focus is on doing all the PT exercises 100% correctly. It's not about doing them to get strong (although some of them build strength). It's about teaching my body to have a stable pelvis when put under different types of stress. There are literally over 100 exercises. I am not exaggerating. When I say "literally" I don't mean it like a millennial. I mean literally over 100 exercises. It would be overwhelming to do them every day, so the point is to progress through them one step at a time adding more stress and complexity while keeping a stable center of gravity and a pelvis that is controlled.
As I said earlier, I need the walk breaks because focusing so much on my form is mentally exhausting. There are only so many mental cues you can give yourself at a time. Here are a few of them:
- Feel the glutes working
- Engage the core to keep stable
- Keep the spine elongated
- Shoulder blades down
- Lean forward from the ankles
- Drive forward with the knee
- Use gravity to fall forward
- Most of the weight in the forefoot
- Stable foot "tripod" when landing
- Remember deadlift form