Better Running… While Cooking Dinner

Get better at running while you’re not running

I’ve got a secret. I try to tell everyone this secret. Because I don’t want this to be a secret. I want it to be known. So, I’m telling you about this secret in the hopes that you share it and help make this secret not so secret. I bet you’re asking yourself… what’s the secret? And maybe even asking yourself how many times can this clown say secret? Don’t worry. I’m about to tell you the secret. And the answer to your other question is 9.

Okay… here I go… you don’t need to run more to get better at running.

There. That’s it. I know. Profound.

But I bet you want me to back it up. You demand proof! That’s what you are after. Details! That’s what you want. I get it. I’ll have you know though that I come prepared. You just come as you are.

Here’s the scene… you’re cooking dinner. The oven is on. You’ve got some pots and pans boiling and simmering. Maybe you even have some music on. I like music when I cook. The scene has been set. And there you are. Standing and balancing on one leg. Preparing a veritable feast and getting better at running at the same time! Well, you’re doing what I call…

The Flamingo.

Standing and balancing on one leg with your raised knee in line with your waist and your raised foot in a dorsiflex position. That’s just runnerd jargon for raising your toes to the roof. You have a slight lean forward… just let your chin lead your chest. And you are working to maintain your balance. Any shaking that you experience with your lower leg is the proof of work you are looking for. That’s your leg trying to stabilize you the runner. That effort leads to strength. That strength leads to a more powerful and harder to injure runner. And the macaroni and cheese is starting to smell delicious! Don’t be afraid of seasoning that dish!

Now, hold that Flamingo for 30 seconds and then switch legs. Boom! We just got better at running without more running. I’m not going to shhhhhh you here because I want you to cheer and shout. I want you to share this incredible secret. And don’t you worry… I got more ways to get better at running that don’t involve running and can be done while cooking or watching TV or on an endless Zoom call or while waiting for an elevator or the subway.

You want more? Great! How about 4 more? That’s enough for now! What are you making anyway? A brisket? Geez. Let’s just focus on a few more exercises you can do while you’re cooking something simple.

Wall Sits.

Do you have a wall? Good. That’s all we need. You know what to do here. But did you know that wall sits are a badass and simple way to strengthen your quadriceps? And did you know that the quads are one of the most powerful groups of muscles in your entire body? I’ll also have you know that the quads are a major player when it comes to running and jumping and they even help you get up off the couch.

And all you need to do is find a wall and get your back up against it and slide down until you are sitting at a 90-degree angle with your feet shoulder width apart. Bring a book… a short one. Because you only need to spend 30 seconds doing this exercise at first. You don’t need to do any of these exercises to failure. I’d rather you sprinkle a few Wall Sits of 30 seconds throughout your day. Maybe 3-4 over the course of your waking hours. One while you are watching TV. Another when you are brushing your teeth. One more when you are sharing my latest Instagram post. And maybe even one more after you’ve stirred that macaroni and cheese that’s almost ready.

Backward Lunges.

Sometimes to stride forward you need to lunge backwards. Yes… backwards. Why? Great question! Because it’s harder to do lunges the wrong when you take a step backwards. I find that people tend to let that front knee extend way out ahead of their ankle when they do forward lunges. That puts an awful lot of stress on the knee. And your knee did not sign up for that. Ideally you want your lead knee in a lunge to be in line with your ankle. And when you take a step back and get into lunge position… it just all falls into place a little more naturally. Why lunges? Another great question! I love excited students. This is great. Well, lunges do just about everything! Because a well-done lunge involves great balance. And getting balanced in a lunge position requires you to activate (and therefore strengthen) your quads and hamstrings and glutes and your hips and even parts of your lower legs like your calves.

You don’t need a gym to do backward lunges. You can do them anywhere you have a strides length of room. I’m thinking about bus stops and hallways and kitchens and living rooms and post offices. Pretty much anywhere can be your new gym. And this isn’t a big-time commitment. You do 5 backward lunges with each leg… you’re done! Like I’ve already said… you don’t always need to run more to get better at running.

I should also say you don’t need a lot of time to get better at running either! A few minutes of movement can lead to miles of better running. Oooh… I like that. I need to remember that line. A few minutes of movement can lead to miles of better running. That’s some good stuff right there.

Scissors.

No, I do not want you running with scissors. Running with scissors is… wait for it… here it comes… sheer stupidity. Get it? You do? And you’re still not laughing? I would have thought that that joke would have… cut you up.

Anyway…

We all ignore our hip flexors. It’s sad really. Because our hip flexors do so much for us. And they never get the star treatment like our quads or calves. They just do their thing in relative anonymity. Well, no more! The spotlight is on and directed (awkwardly) at your hip flexors. Okay, that’s uncomfortable. Spotlight off! Let’s just talk about how to strengthen those hip flexors of yours.

Lie down. This exercise is already awesome. Lie down flat on your back and legs extended out in front of you. You’re in a pencil position. Lift your left leg one inch off ground. Keep leg straight. Dorsiflex your foot if you want extra credit. Now slowly… slowly, slowly lift that left heel off the ground until that left leg is making a 45 degree angle with the floor. Hold for a second. Then slowly slowly, slowly bring the left leg down until your left heel is one inch off the ground. Repeat this for a total of ten slow raises and declines. That left heel never touches the ground. Then do the same with the right leg. This one sounds easy, right? Well, skateboarding sounds easy too.

Step Backs.

No, I am not misquoting Stevie Nicks. That’s called Stand Back and it’s a totally badass song. This exercise I call Step Backs. Very different but I find it’s an even better exercise when done with Stevie Nicks singing. This exercise is a great one for your lazy hamstrings. That’s right. I called your hamstrings lazy. What are they going to do about it? Nothing! That’s what! Because they do next to nothing all day long.

Okay, stand nice and upright with the slightest lean forward. Let’s practice great form while we strengthen our bodies. Might as well get better at a few things at once. Now, while keeping your left leg straight… extend that left leg of yours back behind you with your left foot dorsiflexed for extra credit. Keep that left leg straight back behind you while you raise it up. You are now balancing on your right leg with your left leg straight and raised behind you. Your left foot will be between twelve and eighteen inches off the ground if I had to guess. While maintaining your balance I want you to reach back with your left hand while you clench your butt cheeks. Feel your butt. Then feel your left hamstring. Feel how tight that is? That’s your hamstring at work. Now slowly lower your leg to the ground. Repeat 5-7 time with that left leg. Then do the same with your right leg.

You can do all of these while you are making dinner. You can do all of these while you are watching a show. You can do all of these while you are waiting for a ride to show up. You can do all of these while you are brewing some coffee. You don’t need a massive amount of time. You don’t need any special gear or devices or accessories. You just need to do them. Because if you do… you will be a better athlete. You’ll be a little stronger. You’ll be a little more resilient. You’ll be harder to get hurt. And all those things mean you’ll be more consistent with your running (or whatever else it is that you are passionate about). And if you are more consistent with your running you’re going to have a much better chance at getting better at running.

So, get in the kitchen. Grab my meatballs and garlic bread recipes and go get better at running.

By the way, I’ve got more exercises. And I’ve got more recipes. You’re always good enough to get better. And you’re always good enough to eat delicious foods. So, keep coming back here and I’ll keep sharing what I got. Cheers!