Via Pilates for Runners I discovered Gracefull Running (yea, it really is with two Ls...). I had watched a little intro and practiced the G for Grow during my Wednesday run, which felt really good. After having watched a longer video, I decided to try the whole Grace during my longer run on Saturday.
I had a really rough week as I was dealing with a leaking water pipe and the ensuing stress of coordinating repair and not sleeping well. When I woke up Saturday, I really wanted to stay in bed as my morning would be really full with my planned 10K and then Pilates. So I negotiated with myself that I'd run a 5K and see how that goes. I could always add more km if I felt like it. Off I went!
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Grace stands for (see the video for way more info...):
Grow: Run tall, grow taller while you're running, run on top of your legs
Rhythm: Aim for 180 foot strikes per minute
Alignment: Imagine being a plank tilted forward and up. Let gravity pull you forward - almost falling
Circle: Let your legs flow in a circular motion. You heel moves up and down like a piston behind you.
Enjoy!
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I can't remember the full part, to be honest, as I am still struggling with the A and C... I don't even understand the C intellectually, let alone in my body. And I bend forward with my upper body, not in a plank...
I must've really done that struggling on my run, too, because a bit more than a kilometer in, I found myself flat, parallel to the ground 🙈. Instead of running gracefully, I had practiced falling ungracefully or maybe taken A a bit too literally 🤣 I cursed the universe, the leaky house, myself (should've just stayed in bed)! Then I realized that my glasses were okay. My watch was okay. I got up and dusted myself off. My right knee hurt a bit but no gushes of blood or anything. So, I took a few tentative steps. They actually felt kinda good! I decided since I had to get home anyways, I might as well try running. It felt really good! I had to reign myself in not to keep going after 5km...
On my walk home I did notice that my right knee was complaining. It's bruised (Dr. Google says its a knee contusion...). Once home I showered and then started to RICE (well, RIE, really, as I didn't wrap anything around my leg). I learned that the German abbreviation is PECH, which means bad luck. How appropriate! 🙃 I didn't go to Pilates class...😭 That really was Pech!
I am planning to just (speed) walk my runs (at least) this week and then see how my knee does. This might also help with my heart rate training...
Also I will use exercises to help my knee get back into functioning. The first one also lets me practice G, so there! In case anybody needs them - courtesy of Tufts: hhma.org/healthadvisor/aha-...
And finally here's the video: youtu.be/AEawH_Vw4Qw
Keep smiling! 😊