Health / February 14, 2020

zero impact, floor-based core + glute circuit

Whenever an injury pops up, I first freak out. Then, the brain cogs creak to motion. If a body part malfunctions for whatever reasons, chances are there exists an imbalance either somewhere within that muscle group or possibly a different one altogether. For runners, the core, hips, and glutes are often the trigger points.

Because I practice yoga very regularly, and have for almost a decade, I believe myself to have a well-developed core. My hips and glutes, on the other hand, are rather finicky and likely to blame for most of my maladies. For once, though, my right hip did not inspire this workout’s development. During a 17 mile run last week, my left calf seized up and since has lent a swath of pain to my running attempts. The first few days I could barely walk sans a pronounced limp. Now, though my mobility largely returned, I cannot produce the running motion without a good deal of pulling and tightness.

Being me, I considered how I could satiate my fitness and training needs without stressing the injury. Particularly in the acute phase (0-72 hours after initial injury) I wasn’t keen on aggravating the region, but I did want to ensure I maintained a solid regimen of work while I let the calf heal. Big Sur is about 10 weeks away and while a lack of running is less than ideal, dropping all hope of race goals and turning into a sludge isn’t exactly productive either. Adaptation is so important in training. Rarely will a marathon plan pass without interruption.

The second day after my injury I set out my yoga mat and performed the following sequence. The best part about core and glute work is that you can often do moves without standing, which is awesome when upright stability is in question. As always, go with what a medical professional recommends for rehabilitation, as well as your own pain threshold, when considering workout options. If you’ve been cleared and these moves don’t cause any unwanted discomfort, go for it!

The routine may take 30-45 minutes depending on rest intervals desired or modifications made. Pause as needed, but try to limit your breaks to under a minute. Band-based moves may also be performed without one. I’ve included a printable graphic of the routine for you to take to the gym with you! Below the graphic is a gallery of the moves for those who would like to see them in a larger scale. Good luck!