> Hi all,
> I'm going to attempt my first Half Marathon this December and have
> been training since early June. I'm 25, 5'8" tall and weigh 170lbs.
> My longest run thus far has been 9 miles in 100 minutes. After doing
> one long run every weekend for about 5 weeks (I didn't start out with
> a training plan... I know.. duh!), my Piriformis muscle seems to have
> become slightly inflamed.
If you Google "kettlebell windmill" you'll find an exercise that can
help stretch the piriformis and improve your hip mobility. The exercise
is popular with the kettlebell set but it can be done with no weight at
all or with a barbell or dumbbell, too. It's an "on your feet"
exercise, which I find much more effective for just about everything -
most piriformis stretches have you sitting on the floor or a bench.
> Since then, I've been sticking to relatively short runs (about 3-4
> miles) on alternate days. I was wondering if someone could point me
> to a good resource where I can get some cross-training information.
> I'd like to do some cross-training exercises to get fit and lose
> about 10-15 lbs while gaining muscle before my next long run
> (scheduled in end-September).
> Please let me know if you've come across some resource or have any
> recommendations to help with this. Thanks in advance!
Cross-training ought to be done for a specific reasons, e.g., strength
building if your form is poor or you're injury prone, more aerobic in
nature if you simply can't put in the miles and want more aerobic work.
I always like to ride a bike as running cross training because it helped
keep my injury-prone knees working better.
Lose the weight by focusing on diet - 90% of any weight loss program
ought to be about diet, not exercise.
Last but not least, consider finding a running program and sticking with
it. No need to try to reinvent the wheel unless you've already tried
several proven programs and found them unsatisfactory.