Flora's IT Band Rehab Run
Workout - Flora's IT Band Rehab Run
- 10min @ 10'00''/km
- 2.0km @ 6'45''/km
- 5min @ 10'00''/km
- 5min @ 10'00''/km
- 2.0km @ 6'45''/km
- 5min @ 10'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro: Based on Flora Beverley’s video GETTING BACK RUNNING | Morning routine | Physio exercises, here’s a breakdown you can run today. The full video has more detail.
Key points:
- Start the day with a gradual sunrise alarm and fresh ginger juice.
- Running progression: 4 km total (2 km to physio, 2 km back) is the current longest run. Add 1 km per run, with a rest day between runs.
- IT‑band recovery focuses on building strength in the hip and IT band, not stretching it. Work on glute bridges, side‑lying leg lifts, and controlled drills.
- Run on alternate days. Add 1 km per session if pain stays away. If pain returns, repeat the same distance and take an extra rest day.
- Five days a week of light strength (resistance bands, boxing gloves) and five physio-focused days. Save heavy lifting for later.
Workout example:
- Warm‑up: 5-minute easy jog (2 km) on the way to the physio clinic.
- Physio circuit (2–3 rounds):
- Glute bridges, 15 reps
- Side‑lying hip abduction, 12 each side
- Clamshells, 12 each side
- Single‑leg dead‑lift (body weight), 8 per leg
- Controlled knee pull toward chest, 30s per leg
- Return run (2 km) at an easy, conversational pace.
- Cool‑down: 5 minutes walking, then stretch hips and knees.
- If the session goes well, add another km next run. If anything feels off, repeat the distance and take an extra rest day.
Closing note: Try this routine and scale distances and paces in the Pacing app to your current fitness. Stay consistent and you’ll get back to longer runs faster than you’d expect.