Half-Marathon Training Tips

If you’ve been following along for a while now, you probably know that I have been training for (another) half marathon. I’ve run two other half marathon races so far, but this is the first one I feel I’ve focused on really following a training protocol, so I am really excited to see how it all comes together on race day! A half marathon race is far from an easy feat, and training for one can be tricky, too! Not only is it a lot of running (duh!), but that equates to a lot of time, which means you have to plan ahead to fit training around your schedule: what days can I run this week? How long will each of my runs be? This also means being conscious about what you’re doing on a day-to-day basis from what foods/drinks you consume, to how late you stay up at night…From hydration to rest, etc. training isn’t just about running – it’s a preparation for your whole body!

So this weekend I am running the Indianapolis Indy Mini Marathon, and I’m really excited because it’ll take me back to the place where I really first started to fall in love with leading a healthy lifestyle, plus this is the first half marathon race I ever aspired to do! When I was living in Indianapolis after college, I signed up for the Indy Mini on a whim, only to pull a muscle in my back during a yoga class the week before. I was pretty bummed, but I took it as a sign that it just wasn’t the right time for me to be taking on such a commitment.

Now, having run my first two half marathon races in Brooklyn and Columbus, Indianapolis is the last city in which I’ve lived (so far) that I will get to complete a race! This weekend is supposed to be of beautiful weather, and the course will take us around the Indianapolis 500 Speedway, so it should be a lot of fun! Not to mention, one of my best friends, and my roommate that I lived with for the two years I lived in Indy will be running the race, as well!

And let’s be honest…one of the best parts about completing a race is celebrating afterward, and I can’t wait to hang around downtown Indy this weekend!

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Typically, I have found that I like to prepare for my half marathon races a little differently than what you might expect. I originally cherry-picked from different programs found online, and I used the Aaptiv app a few times during preparation for my first race in Brooklyn. However, since I really enjoy weight training, yoga, and other physical activities, I found I didn’t like sticking to just a standard training guide because I didn’t want to sacrifice what I enjoy just to focus on running. To that end, a typical week for me might look something like this:

  • Monday: Cross-train lower body
  • Tuesday: Short run, speed training
  • Wednesday: Alternative cardio + Cross-train abs
  • Thursday: Short-Medium run, tempo/endurance training
  • Friday: Cross-train upper body
  • Saturday: Long run
  • Sunday: Rest day

Cross training might refer to a lifting day, resistance exercises, or attending a fitness class. Alternative cardio usually ends up being the stair-master for me, but could also be another cardio machine at the gym, swimming, or just walking. For the shorter runs, I typically reference my own personal sprint training (I used to be a sprinter), or I might use Aaptiv for these days. I love their tempo run days, and sometimes their short runs involve speed training. My long runs usually taper up to just a mile or two short of full race distance throughout my training, and then back down a week or two before the big day.

Since I can sometimes have a pretty sporadic travel/work schedule, I honestly almost never see a week that looks exactly like this. I’ve been traveling a lot through the weekends recently, so Mondays have been popular rest days for me and I just shift things around to get in my workouts otherwise. When I am considering myself in full-training mode (minimum 4-6 weeks out), the only days I don’t sacrifice, no matter how rough my schedule gets, are lower body cross training and long run days.

In addition to training, and focusing on the right nutrition and rest, having a good pair of running shoes is essential. I recently purchased a new brand of running shoes for the first time and so far I love them! You can read more about them and some other pairs I reviewed here!

I also am a big playlist runner. I’ve tried to run to podcasts, audiobooks, etc. but I really feel better when I have my tunes. I’ve made a ton of exercising playlists over the years, but I think this race’s might be one of my best. Some of you have asked to check it out, so I’m sharing it here, but be forewarned – it’s really quite the mix, and very unique lol

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A few additional tips for anyone who might be considering if a half is right for you…

  • The first step is choosing a race you’ll be excited for. Whether it’s a local race happening in your town, or one somewhere fun that you can turn into a weekend trip. If you’re not excited for the event, you won’t be excited to train for it. Pick a race, sign up online, and pay the entry fee. Once you’ve done this, you’ll be even more motivated to commit to your investment. Plus there are sooo many half marathon races out there. Try searching online for “best half marathons US,” I promise you will find one that you like!

Once you start training…

  • Experiment with different types of exercises or training plans. Find a balance that bring you joy! Like I mentioned, I don’t like only running all of the time, which is why I try to continue to sprinkle in classes I like, or just a day where I can zone out in the weight room of the gym. You don’t need to exercise six or even five days a week. If you’re building up your endurance, and more importantly, confidence in your ability to finish the race, that is all that is important!

However, one day of running a week will not necessarily be enough. You want to think of training the same way you would about learning a new language. If you take one class a week, and never look at the materials again in between classes, chances are each week would just be spent reviewing what you should already know, and then absorbing only a small portion of new information (which would again be forgotten by the following week). By running every other day, or at least every few days, you’ll be teaching your body how to handle the stress of running, and overtime, will become much stronger.

Finally, and probably most importantly…

  • Take it day by day. Be proud of yourself, but never hard on yourself. When I started running long distances, I was running a 12 minute mile, and couldn’t finish a 10k without stopping several times. My last race, in October in Columbus, I ran a 8.5 min pace and didn’t stop once! Progress takes time, and setting out for 13.1 miles can seem impossible if you’ve never done it. You can always start with smaller races, too! Since the summer gets pretty warm even in the mornings, a lot of times there will be organized shorter races like 5ks, and 10ks. Check for local events in your area to potentially start off with a smaller goal in mind. Either way, if you just take it one day, week, month at a time, I promise you will be amazed to learn what you can do!

Athletic Shoe Review

As you know, I love exercise! I am training currently for a half marathon, but also love hitting the gym, or attending classes with friends. I am constantly receiving messages asking me for recommendations on the best workout shoes, and the truth is, the shoes I wear to run are often completely different than the ones I’d wear to cross-train. Plus, I recently tried a handful of different shoe option, so I figured now is as good as time as any to share my thoughts on all of the variations.

HIIT Exercise/Cross-Training
For the past few years it would seem I’ve been pretty biased toward Nike shoes when it comes to just a basic athletic shoe. My favorite cross-training shoe I’ve ever worn is the Nike Free RN Flyknit shoes. I also love my Nike Flex running shoe, but would literally never run in them!

Hence the names, these shoes are designed for running but they just don’t work for running for me. It’s nothing against Nike as a running shoe…just these specific styles.

Another one of my favorite athletic shoes I’ve ever bought is the Nike Air Zoom Pegasus 34 shoes. I bought these last year for the first half marathon I did in Brooklyn, and they were amazing to run in. I continued to wear them for HIIT and cross-training, and they’ve just been perfect all around.

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Distance Running
The most important thing to keep in mind is that everyone is different, and everyone runs differently. You might have a different type of foot than me, with a different preference in support, etc. My first recommendation would be to learn as much as you can about your personal preference, and your feet. If you go to a place like SecondSole, or a local running shoe store, they will be able to watch you run, take measurements of your feet, and make recommendations based on the type of foot you have. I did this a lot growing up to get fitted for spikes for sprinting, so I have a lot of knowledge of the type of runner I am, and how much support I need. All the same, I still do it almost every time I buy a new shoe. I highly recommend you give it a try – at the very least, you can learn about your running style!

I grew up wearing ASICS, so they were my first choice when I was looking into a new running shoe this year. Nothing against my Nikes, but I wanted to get back into traditional running shoes, and really make sure I was choosing the best one for myself.

The shoe I decided on ended up being my first of the Brooks brand, one which I receive a ton of recommendations toward! I’ve linked the exact pair I got here. The Brooks Levitate are ideal for road running, and for runners looking for a springy responsiveness. I have a neutral pronation, meaning my foot doesn’t really sway to the inside of outside when I plant after a stride, but rather I hit the ground straight/flat on. I love these shoes because I feel they are extremely supportive in both my ankle and arch (I have very flat feet), and they are super lightweight, allowing me to not feel weighed down as I am running. It is almost as if I am running barefoot, or like the shoe is just a part of my body!

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If you are looking for some information on some additional options, though, I’ve included a few others I’ve tried with my thoughts below! Keep in mind, everyone’s foot is different and my feedback on these styles is simply based on my personal preference. I would still definitely recommend you try each of these brands/styles because they were all great shoes (just not the right one for me).

The first shoe I tried was the ASICS Gel-Kenun. I was so excited to try these because they were so cute, on sale, and I read a lot of good things about them online. To be honest, picking them up I did not think they looked like a good, comfortable running shoe, but I was open to it because like I said, I grew up wearing ASICS so definitely trust the brand. I ran a few miles in these and my shins were killing me. I determined they did not have enough support for me, and were not very responsive to my stride. Although they felt lightweight, they were heavy when I was running, and I felt as if I was being pulled down by them.

Second on my list was a pair of Sauconys. I had a lot of people recommend Sauconys to me, including a specialist I worked with at a local running store, so I was excited for this one as well. I wore the Saucony Echelon, but didn’t run a whole lot in it because I found it was not as supportive/stable as I would have liked. I have very narrow feet and thin ankles, so I need something that will sit snug on my foot and feel tight around my ankle. This shoe was very light and responsive, but ultimately didn’t fit me as properly as I would have liked.

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Finally, I gave another pair of ASICS a try – a real, more traditional running shoe, the ASICS Gel-Kayano 23. This was the exact color/pair I tried and I loveddd the look and style. They were very comfortable to wear around, and felt super supportive…until I started to run. Similarly to the Sauconys, I felt these shoes were just not as snug around my ankle and narrow foot as I needed for long distance running.

Overall, I would say the Brooks, Saucony, and ASICS brands all came super highly recommended, and have a history of being great running shoes. If you are looking for your next (or first!) running shoe, I definitely recommend checking out some of the specific styles listed above, or even just looking into these brands.

Another one I received a couple of recommendations for was APL, and even an Adidas Boost shoe, but I didn’t get a chance to try any of those. Please feel free to email me with any additional questions you might have on my experience, or if you’d just like to share more recommendations!

 

Happy running! 🙂

Why I Hate Tuesdays

Anger and sadness are not the same feeling, of this I am sure…but at some point I decided it’s okay to handle all negative emotions such as these in the exact same way: to breathe through them.

As cliché as it sounds, I’ve found moving my body without much focus on anything other than just “being” to be the most therapeutic experience of my life (so far).

So naturally when today’s Monday felt like a Tuesday, I sighed a heavy sigh at the fact that I lost my metro card, took two wrong trains, and ended up missing my evening yoga class – and instead of giving up, I decided to just give in.

I had to walk…so I walked. Then finally back home, I sank my hips to my heels, shut everything off, and just breathed.

I have always loved Mondays. I could go on and on about all the reasons why – but more interestingly enough, Tuesdays have always been my least favorite day of the week. Today was especially discouraging because of how much I love Mondays! Whyyyy Monday, why would you ruin this for me?! If it were Tuesday, I wouldn’t have even blinked an eye. Tuesday’s are notoriously the worst. In college I worked two jobs, held a student governing position, and was way more involved in the social scene than I probably should have been. However it happened, a typical Tuesday for me consisted of 4 classes, 2 split shifts at my on-campus job, and then closing the bar I tended off-campus for “Tini-Tuesdays.” Needless to say, it was a long, usually rough day…two on a scale of one to ten, if you will, (i.e. Twosday).

The “idea” of Tuesday being a pain kind of just stuck because of course if we try hard enough to find it, a crack can be found in almost everything. And now as I sit here and think about shrugging off what a terrible day I had today, I am overwhelmed with all the positive that happened, too. Actually, a fair amount of positive that I otherwise just let be overlooked. Is this how I normally behave on Tuesdays just because I expect them to be bad? Today, I made it to the gym and had a great workout this morning, made my favorite breakfast, and was on time to work. I spoke to friends, and family, and I was even prepared with my umbrella, which almost never happens for me on a rainy day!

There’s a lot to be said about having a positive attitude, and I don’t think it’s much of a secret anymore that most happy people create their own happiness. I am a really freaking happy person, but clearly everyone can have a bad day – the bad days can stretch for weeks, months, or maybe even years if you’re really in a pickle…I’ve been there, believe me. But when I think about those bad days and bad moods and bad ways in which I attempted to “cope,” I don’t think it’s ever going to be all the bad that defines a person – in my opinion, it’s what you do after the bad that matters more.

Anyway, enough about good vs. bad and enough about me. If anyone else out there ever has a lil’ case of theMondays (any day of the week) check out some of my favorite stress-release poses below:

#1. Child’s Pose

 

Who doesn’t love child’s pose? I personally prefer putting my arms back along my legs in child’s pose when I am really looking to relax, because it takes away from the “activity” of the pose. The resting posture helps to quiet the mind, especially when it is almost always associated with relaxing, or taking a break in a traditional yoga practice.

#2. Eagle Pose

Eagle pose is a little bit more empowered, as it does take some focus and presentation. Concentrating on your balance, however, is good for reducing stress because it improves this focus, and can help to clear your mind from other things. Plus, the asana releases tension from your shoulders, legs, and back – all catalysts for carrying negative energy.

#3. Extended Triangle Pose

 Triangle pose is one of my favorites because as simple as it appears, it’s a full body stretch! the subtle hinging it involves may lessen anxiety.

#4. Cat pose

 

Again, the back is a large space which manages a lot having to do with our bodies, including our emotions. Cat (and cow pose) are a great sequence to work into your practice to help ease the back into a neutral, more relaxed position, reliving any stress stored in this area.

#5. Dolphin Pose

Something about this super funky cousin to the downward dog helps to quiet my mind every time I enter it. Again, a stress and anxiety reliving pose, Dolphin aids to the shoulders, neck, and spine where negative energy may be hiding out.

#6. Hurdle Bend

Finally, the hurdle bend helps to relax your whole body, similar to that of a forward fold, or any kind of full body fold. Exhaling as you drag your heart toward your sacrum helps to calm the brain, which is beneficial for tons of potential ailment such as feelings of depression, anxiety, fatigues, and even menstrual discomfort and insomnia.

 Of course there are plenty more options when it comes to movement that can be beneficial for stress relief. Heck, isn’t any movement better than none? Whatever you decide to do, just don’t let Monday (or Tuesday) get you down. Today I took back my Monday…tomorrow, maybe I’ll do the same for the good ol’ Twos. 

BACK at it.

This blog is OLD. NEWS. Honestly – this baby has been sitting in a metaphorical corner gathering dust for several years. And while I am definitely one to exaggerate, that is no hyperbole. I have been writing as long as I can remember, and I’ve been clacking on this keyboard into this window specifically since it was originally a Tumblr page (and people actually followed it hah!). But the Tumblr app hasn’t graced my phone in many moons, and followers are much harder to come by these days…so somewhere along the road, I stopped. Why? I don’t really know, to be honest. Maybe because I never really had anything exciting to write about after college, maybe because after my stint as a teacher I went through a little cloud of depression struggling to figure out my place in this world, maybe because I still am not sure what that place is supposed to be?

For whatever reason, I lost my will and drive to do the one thing that has otherwise always kept me motivated, energized, excited, and truly has given me LIFE: writing. I LOVE WRITING. I might not be able to fully explain why, but I figure my close friends and family would probably say it’s because I love talking, too. I just love an idea and a thought and a word as much as I love breathing, and donuts, and a good summer rain. They’re natural, everyone knows about them, but they deserve more attention than is typically afforded to them, in my opinion.

So where do I start? Well, I guess I mean, where do I go from here? This cute lil’ site is full of my personal “ramblings,” as I mentioned, but I decided it’s high time we drive this baby in one specific direction. If I’m gonna talktalktalk, I want it to be about something I love as much as writing. For now (and the undefined future), I’ve decided that is going to be health, wellness, fitness, and just being. And as an ode to my re-return, what better topic to kick off such a thrill than that of the BACK.

What?

Yes, the back.

Super weird, I know. Why would I want to talk about backs? What even am I actually referring to when I say ‘back’? I’m talking about the rear surface of the human body, running from your shoulders to your hip-line: your freakin’ back. Does your back hurt? I actually would be more surprised if you answered ‘no,’ because believe it or not, we use our backs as much as we do our arms, legs, and hands. It’s involved in almost every movement we make (and don’t make), in any given day. Your back is under pressure when you’re sitting, when you’re standing, when you’re running, and even when you’re lying down. Because of this, it’s also probably one of the strongest parts of your body. Hell yeah, go back!

So why do I want to say a few words on the back here and now? Well, other than just receiving my new foam roller in the mail that I legit can’t wait to get home and use on my back, when I first started really reflecting on my personal fitness journey, I came to the conclusion that it all started with my back. To fully do the tale justice, let me take you BACK a few years…ok, I’ll stop…

During the beginning of my second year of teaching, times were seriously rough. It took getting through the first year of my inner-city program to realize I had no life, whatsoever. I worked a minimum of 60 hour weeks, slept on average 3-4 hours a night, and when I did have free time, I was using it to research how to make my work-life easier (i.e. lesson planning!). Right out of college, I also had very little insight yet as to how completely bad this was for my overall personal health. I once had a phone meeting with my mentor and she asked what was one thing I planned to do for myself the approaching weekend, and I said I was excited to go to the local supply store to get new monthly supplies for my classroom. And I remember that I was truly, really excited! Her response? “Um, Tenika, you realize that is not for yourself, right?” I didn’t. I loved being a teacher, and I loved my students, but my body was taking a beating, and so was my mental and physical health.

So before I let the thick of that second fall semester get the best of me as it had the year before, I decided to commit to something – anything, to try to beat the busy-blues. A coworker was super into yoga and said she looked forward to the practice as a means of release at the end of the school week. She went religiously every Thursday evening, so I decided to join her onc week for my first ever class. Holy buckets was my world changed in a quick 45 minutes. I became obsessed with the idea of letting go of my stress, and clearing my mind for an hour – so much so that I yearned for it more and more. I joined a studio near my house and started going on my own accord. My commitment? I left my classroom everyday within one hour of the dismissal bell either to attend a yoga class, or at least to work from home where I could feel a little less stressed. Obviously yoga was my primary choice on most days, and by spring, I was attending classes five times a week! To my friends, I became the go-to yogi, and often would drag them along to experience some of me favorite instructors, or break-out practice opportunities around the city. The best part was that it was actually working – I was not only developing a better, more healthy work-life balance, but I was happy, energized, and felt like I had a personal life again.

Everything was going smoothly until one April evening, out to drinks with a few friends, as I was walking from one end of the bar to the other, I collapsed unexpectedly due to an indescribable pain in my back. Within 20-30 minutes it escalated from something sharp and quick, to something dense and throbbing. My friends had to help me to my own car, where I laid flat in the backseat demanding they drive me straight home rather than to a hospital. My beloved roommates helped me to put some biofreeze on the area, and I was able to move around and stretch a bit before bed, leaving me to think everything would be fine by morning – boy was I wrong. I woke up the next day with thankfully just enough mobility in my left arm to text my roommate in the next room and tell her I couldn’t move from my bed. I legitimately thought I was paralyzed, and it was terrifying. She brought me a painkiller, and called my school for me to let them know I wouldn’t be able to make it in.

Fast forward a few hours and it turns out I had severely disrupted a joint in my back called the Latissimus Dorsi: one of our largest muscles, which explains why it was affecting nearly my whole body. I had to undergo a couple months of physical therapy, remained seated constantly at work over the next several weeks (which as a teacher is torturous), and ultimately, realized I had been overdoing it with my yoga classes. It wasn’t that I was doing yoga too often (#yogaeverydamnday, amiright?), but I wasn’t doing it as properly as I should have been. I wasn’t warming up appropriately every time, and outside of class, I was known to #stopdropyoga into random poses without warning! I guess I grew to love my new hobby so much that I was overly excited to partake whenever I could, as often as possible, and in turn, I learned the hard way that there is a right and a wrong way to do fitness.

But I didn’t learn my lesson right away…no, that’d be too easy.

Fast forward a few months later and I found myself back home, sleeping on my sister’s couch. This wasn’t a big deal because I intentionally signed myself up for some detoxifying time off post the second school year, and truthfully, it was a great opportunity to really grow in my love of fitness and exercise. It was during these short months that I first discovered #TeamKayla, the #BBG workouts, and quickly became known among my circle as the friend who was always up for a trip to the gym. Since I had a flexible bar-tending schedule, it was typical for me to hit the gym in the morning for a weight-lifting circuit, and then again in the evening, or during my lunch break to get a run in. (Side note: I HATED running long distances – growing up I was a sprinter. Since I had been running every other day a few miles here and there, I thought I’d try my luck at a 10k in October 2016…it was awful and I could barely finish. I kept training anyway, and last month I finished my first half marathon (April 2017) with an 8:27 split).

It could have been that during this time at home, I was bored, and didn’t have a lot going on career-wise or socially. Whatever the cause though, I found I thrived in the gym. My friends from college used to joke that I was “most comfortable” listening to chill music in bars, probably completely by myself. I now realize that comfortability has evolved, and my place of choice involves sweating, grunting, and a good up-beat Beyoncé song.

When I moved to New York, I lost a lot of time on my fitness journey because it took me several months to really figure out my groove in the city. During a ski trip in January of this year, I got knocked down pretty hard, and it was back to the back doc. I discovered alongside a moderate concussion, I also had pretty bad strains to both of my rotator-cuffs. Granted this was a completely separate injury than the first time I found myself with pain in my back, and with a completely separate (mostly out of my control) cause, the experience lit a fire in me that I hadn’t felt before. Up to this point I had spent so many hours at the gym, so many mornings traveling there early, free hours from the work day, and even often times late in the evening – anything to get in my lifts, my miles, and my yoga practices. Yet, with one foul swoop of a wreckless snowboarder, I was on my ass and back in physical therapy. How could this be? I decided it was time for a change. To an outsider, I may have always appeared to live a super healthy, active lifestyle, and to be in “good” shape. To me I felt tired, heavy, and like I was spinning wheels and wheels of energy all to still feel weak.

So in the months that followed this recovery, I no longer committed to just working out, just running the miles, or just attending the yoga classes. I flipped my own health & wellness world on it’s head and cleaned out every corner of my life until it became better aligned with my goals – see: my elimination experience, for example. I wanted to not only walk the walk, but also talk the talk. When I am not at the gym, I’m researching ways to be better at the gym. When I’m not measuring my macros, I’m learning more ways to get the most out of my physical routine by aligning my nutrition, sleep, and mental health. And my favorite part so far? It actually feels like it’s working. My commitment has become my passion, and my passion is slowly becoming my lifestyle.

I guess it’s a little bit of a stretch to think the injury in 2015 lead me here, but maybe it’s not. Maybe everything happens for a reason, and maybe even that snowboarder a few months ago was a part of the puzzle. Jeez, I’m all emotional now…that happens a lot when you’re doing something you love, I guess. It has taken a lot of courage and dedication to get to this point, especially when nowadays (especially in New York), you can’t blink an eye without someone offering you their unwarranted opinion on the movement. And when I look back at the person I was five or even three years ago, it’s mind-boggling to see the difference. I know a lot of people promote their physical/fitness journeys from a place of physical transformation, and I think that’s great. For me, my transformation physically is important, especially because I do aim to get stronger everyday. But most importantly, I know a world has passed through my mind over the course of this journey, and to me, that’s what mindfulness means.

In short, I’m thankful for the injury(ies) that prompted the mental and physical strength I’ve developed, and the feeling to finally have something to write about again. If you’re reading this now, I hope you’ll stay tuned for what’s to come…This journey is what gets me out of bed in the morning (that, and the strength I’ve continued to build in my back!). 😉

Finally, I’ve included some of my favorite back stretches below. These were a few favorites to get me through the separate rounds of recovery, and thankfully, I’ve always been a fan of #1. Keep moving, keep breathing, and keep trusting the process. Enjoy!

#1 Wall Supported Handstand

 

Yes! I’ll do anything to flip upside down – anywhere, and anytime. My yoga instructor in Indianapolis recommended that I focus on my handstand practice in lieu of pretty much everything else during my rehab in 2015 (see featured photo on my front porch in downtown Indianapolis). It takes a lot of practice and core muscle to be able to stick one of these babies out in the open, but kicking up into an easy handstand supported by the wall, and tightening your back and butt, is a good way to strengthen your body’s most valuable muscles.

#2 Legs Up The Wall

 

Maybe my second favorite pose/stretch – legs up the wall is an easy go-to for adding strength specifically to your lower back. It’s easy to kick up your legs when you’re just lying around the house, wathing tv, or reading a book, and this can undo hours of sitting at a desk all day!

#3 Bridge

Bridge is a tough one to do if you have an injury, but is a great pose to incorporate into your practice to prevent the injuries from happening. It’s good for targeting your thorax, and neck – just don’t look side to side, and instead stay focused on the ceiling.

#4 Crunch

 

Not just good for abs, most crunch-type exercises actually target the back, too! This standard crunch pose is a good one for adding strength to the lower back muscles, as well as the full core, by simply balancing for 10-20 seconds per rep.

#5 Front Bridge/Plank

 

Similarly, an exercise usually looked at for ab work, the forearm plank, or front bridge pose can be good for strengthening the back, too. To make this more focused on the back, rather than your abdominal muscles, simply lower your shins to the ground, and focus on arching through your mid-section.

Poses/exercises to avoid when you have a back injury:

When nursing a back injury, I’ve found it’s best to avoid all strenuous exercise, as it likely involves stress to your back in some regard. The worst thing you can do is not give your body time to heal and rest. Just as well, if you start to feel better, and then push yourself before your muscles are ready, you can end up worsening the injury, putting you out of your typical routine for longer, or worst case scenario – end up with permanent damage.

But if you want to still take it easy, from my experiences, the most important exercises to avoid when you have any kind of back injury include any of those which include twists, backbends, forward folds, and running.

If you do have back pain and are unsure what to do, definitely consult a chiropractor, or physical doctor for the best advice! And don’t be afraid to befriend a foam roller! 🙂