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
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Intro: Based on Flora Beverley’s video on GETTING BACK RUNNING | Morning routine | Physio exercises, here’s a breakdown you can use to tackle a complete session today. The full video has more nuance—give it a watch for the complete picture.
Key Points:
- Start your day with a gradual sunrise alarm paired with fresh ginger juice.
- Your running progression: 4 km total (2 km to physio, 2 km back) marks your current longest distance, with a plan to add 1 km per run, always leaving a rest day between runs.
- IT‑band recovery emphasizes building strength in the hip and IT band, not stretching it out; focus on glute bridges, side‑lying leg lifts, and movement drills with control.
- Running cadence: alternate-day pattern, 1 km increase per session if pain stays away; if pain returns, stick to the distance you just did and take an extra rest day.
- Five sessions per week of light strength work (resistance bands, boxing gloves) paired with five physio-focused days; save heavy lifting for when you’re further along.
Workout Example:
- Warm‑up: jog easy for 5 minutes (covering 2 km) on your way to the physio clinic.
- Physio circuit (2–3 rounds through):
- Glute bridges – 15 reps
- Side‑lying hip abduction – 12 each side
- Clamshells – 12 each side
- Single‑leg dead‑lift (using body weight) – 8 per leg
- Controlled knee pull toward chest – 30 s per leg
- Return run (2 km) at an easy, conversational pace.
- Cool‑down: 5 minutes of walking, then stretch through hips and knees.
- When the session goes smoothly, tack on another kilometre for your next run; if anything feels off, repeat the same distance with an extra day’s rest.
Closing Note: Try this routine starting today—scale the distances and speeds to match where you’re at now using your Pacing app. Stay consistent, and you’ll expand back to longer runs faster than you’d expect.