So my doctor appointments yesterday were no fun. Nope. No fun at all. The podiatrist had no helpful solution for me. He said I had good running shoes and very good inserts, so he did not have anything to recommend. (By the way, I use the green Superfeet inserts in my running shoes.)
He said the small muscles in my feet probably just get tired. Whaaaaa? But why are they tired all of a sudden? I’ve been active since the age of 4. I played soccer for 13 years. How do I have weak feet??? (If any readers can explain this to me, please shoot me an email!)
Walking out of the appointment I learned these things.
- Wear supportive lace-up shoes all the time – even at home. This is bad. I’m barefoot as much as possible!
- Pick up things with my toes to strengthen the muscles.
- Plyometrics (such as my Kirsch workout) are hard on my feet. (He didn’t say not to do them though!)
- Increasing my running by adding one more running day per week broke the renowned 10% rule of running.
- Video 1: Warm Up – just followed video and did my own warm up with weighted punches and dynamic stretching
- *Insert first superset here (rest 20 seconds, repeat, rest 20 seconds, and repeat one more time)
- Video 2: Tracy Anderson Arms Webisode – It gets hard with weights!
- Video 3: Tracy’s Standing Ab Quickie – I gave my arms a break by throwing in this clip. The goal was to keep my heart rate up.
- **Insert second superset here (rest 20 seconds, repeat, rest 20 seconds, and repeat one more time)
- Video 4: Tracy Anderson’s Arms Quickie – It’s another burner, but I really like this one.
- I finished up with this arm set to really fine-tune the muscles before stopping to stretch
Tuesday Arm Superset #1
– 15 Push Ups, 15 Flies with 8-lb Dumbbell, 12-15 Tricep Skull Crushers with 8-lb Dumbbell
Tuesday Arm Circuit #2
– 15 Push Ups, 12 (each side) Resistance Band Overhead Tricep Extension
Thursday Arm Circuit #1
– 15 Rows with Resistance Band, 15 Reverse Fly with Band, 15 (each side, alternating) Curls with 8-lb Dumbbell
Thursday Arm Circuit #2
– 12 (each side) Cross Pull with Band, 12 (each side) Curls with Band