Up until the start of the pandemic, I was training for the Boston Marathon! Well, kind of. Only a few days into the new year, I suffered a partial tear of my inner quad that put me out of commission for nearly two months. After attending weekly physical therapy sessions to strengthen my inner quad, I came out of my injury with greater insight into strength training. Believe it or not, running is not all about running! In order to be an efficient runner and prevent injury, it is important to strengthen, stretch, and rest your muscles.
While building leg strength may seem obvious for runners, it is completely underrated but equally important to have strong glutes in order to prevent running injuries. Our glutes work to stabilize our pelvis, as well as propel us forward to maintain a powerful stride. I have compiled several different exercises that will challenge your legs and glutes while also engaging your core, as many of them are one-legged. This workout leaves me sore for days, time and time again, so proceed at your own pace!
First superset, repeat 3x: -Split squat with stool (10x each leg) -Stool glute bridges (20x) -Stool step up to reverse lunge (10x each leg) -Single leg deadlift (10x each leg) You can complete these exercises with bodyweight, or add whatever weight you feel comfortable with. For all of these exercises, I filled a backpack with textbooks- I wore it on my back for split squats & lunges and used it as a pseudo-dumbbell for the other two exercises.
Second superset, repeat 3x: -Sumo squat with opposite knee to elbow (20x) -Reverse high plank single leg glute bridge (20x) -Curtsy lunge into reverse lunge (8x each leg) -Lateral lunge (10x each leg)
If you are having trouble figuring out what any of these exercises are, I made a video of this workout on the @running.inscrubs Instagram page. Let me know if you give this workout a try!
Anyone else a sucker for Trader Joe’s frozen Indian meals? Yeah, me too, especially when I find myself in a busy week leaving little time to cook. After finding myself in the frozen food section more often than I’d like to admit, I figured it was worth looking into quick and easy Indian recipes I can whip together myself. I stumbled upon a Chicken and Tofu Curry recipe on Cocoon Cooks blog and was pleasantly surprised by how easy it was to make! I pretty much always modify recipes I find online to make as simple as possible, making them ideal to make in a time crunch or while meal prepping for a busy week.
1 tablespoon Coconut oil
½ yellow onion, chopped
1 garlic clove, minced (or if you are lazy like me, ½ teaspoon of pre-bought minced garlic)
1 tablespoon fresh ginger (or ginger paste if you are like me and always shopping on a budget)
2 tablespoons of curry powder (if you don’t have curry powder, combine cumin, coriander, and turmeric in a bowl in a 2:2:1 ratio and add a shake of cinnamon)
1 can (13.5oz) Coconut milk
1 can (15.5 oz) chickpeas
1 lb of tofu, pressed dry and cut into cubes
1 cup of basmati rice
3 cups of baby spinach
A few shakes of salt
About 30 minutes before you want to begin cooking, slice your tofu into 3 blocks and press them to dry. I place a stack of paper towels on either side of the tofu and put a cutting board on top to help squeeze the water out. You don’t have to do this but it will make your tofu less soggy and more flavorful!
Once you are ready to begin, heat the coconut oil in a medium/large pan on medium heat. Add the onion, garlic, and ginger. Saute until the onion is soft and translucent.
Mix in the curry powder and allow to toast with the rest of the ingredients for a few minutes. Be sure not to let it stick to the pan!
Add the coconut milk and mix well.
In a separate saucepan, add 1 cup of basmati rice and 2 cups of water on high heat. Bring to a boil, then reduce heat to a simmer and cover the pan, stirring occasionally.
Once the coconut milk is mixed in, add the remaining ingredients (except for the spinach), including a few shakes of salt. Bring it to a boil then reduce heat to a simmer for about 10 minutes.
Add the spinach 1 cup at a time and mix in right before turning off the heat. Serve with rice and enjoy!