Jay Johnson's “Give me 15” article in the October 2011 issue of Running Times has, for a good two months now, been staring at me from my nightstand. It's an alluring article. I mean, he claims that I can “Lower injury risk with these short pre-and post-run routines!” I want to lower my injury risk! It makes perfect sense to do a few quick loosening and strength exercises before and after your run. I get it. But it’s just not happening for me. Why is this?
There's nothing wrong with the routine that Johnson presents. In short, he instructs you to do some lunges before the run and some pushups and leg stretches after the run. Nothing special. The articles emphasizes it's only 15 minutes. And I even already do forward lunges are part of my Dynamic Stretching routine before every run. It’s the post-run strength exercises that I have problems with.
First of all, the article lists 12 different things to do after every run. I’m not sure exactly who is audience is, but it’s hard enough for me to find the time to get out the door for decent miles, much less spend 15 minutes after the run to do an entire strength routine. Plus, I’m usually damned tired when I get home. All I have the time to do after a run is stretch out a bit and get some protein in me before the “real world” stuff (kids, work, etc.) demands my attention. In addition, I’m currently running farther and faster than I ever have in my life to prep for a marathon; there’s not much more motivation to add additional exercises on top of the already daunting run I just completed. Put all of this together and i'm not even doing a few post-run push-ups, much less the detailed exercises that Johnson lays out for us.
What do you think? Are these legitimate excuses or just my lack of willpower? Do you do any strength exercises before or after your runs?