Ready to Run Book Review: Part 2 (Chapters 8-12)

After being plagued by chronic IT band/knee issues, I finally went back to my chiropractor (who performs Active Release Therapy) in hopes of some relief. He recommended the book Ready to Run, by Dr. Kelly Starrett. I immediately bought it off Amazon and got to work reading it. I will provide you my review, thoughts, and anything else I have to say about the book as I am reading it. I have no clue what I will think of the book. All thoughts are my own and are in real time as I read through. 

No one is compensating me for this book review, and I spent my own $18 to buy it. (Okay, it was a gift card. Thank you piano student!!!!)

Chapter 8: Standard #5: Hip Flexion

The more researchers learn about running injuries, the more they learn that many injuries are caused by weak hips! Starrett says, "Developing and/or maintaining proper hip flexion contributes to the healthy hip function , which will enable you to run with good form and balance and channel power from your posterior chain."

Here is the video of me doing the hip flexion test!

Just like any standard in the book- just because you can reach it, doesn't mean you should ignore it. You should of course first address standards you are having trouble with, but also once a day do exercises to maintain the standards you can already reach.

Time Factor: Incorporate exercises into my mobility work- which has been 15-20 minutes a day for me. (Could be less once I feel strong again!)
Money: $0

Chapter 9: Standard #6: Hip Extension

This chapter sort of goes along with Chapter 8. Starrett says, "Taking care of your quads and hip flexors promotes healthy hip function and marginalizes the demonic forces that can torture your knees." Starrett really ingrains in the reader that you should: 1. Sit as little as possible. 2. Do the couch stretch every day.

What is the couch stretch? So glad you asked! This is me doing the couch stretch! I feel things I have never felt before when I do this!

Time Factor: I do this stretch at least twice a day- 2 minutes on each side.
Money: $0

Chapter 10: Standard #7: Ankle Range of Motion

I learned a lot about the Achilles tendon in this chapter! Did you know your Achilles is so tough that it could suspend a Ford Fiesta!? CRAZY. Starrett gives two tests to determine if you have proper ROM in your ankle.The first is the dorsiflexion test. You have to be able to get into a pistol position- a full-flexion single-leg squat.

Here is me trying to do this...

As you can see, I CAN'T! My heel is WAY off the ground on both sides!

The second test is a plantar flexion test. All you need to do is get in the kneeling position with your feet under your bum in full dorsiflexion. Here is me:

Yay! I can do it!

Apparently, reduced ankle range of motion the culprit for many nagging knee injuries. Looks like I am going to really have to work on mine...

Time Factor: I will have to include ankle ROM exercises in my mobility work so I can chase this standard.
Money: $0

Chapter 11: Standard #8: Warming Up and Cooling Down

I am ashamed of running for years without properly warming up or cooling down. Starrett recommends some easy ways to do each:

Warm Up: walking, air squats, jumping rope, mobility work, dynamic and non linear full body movements

Cool Down: walk, easy bike ride, rowing, body weight movements, mobility work

Time Factor: Anywhere between 10-20 minutes each, depending on the intensity of the workout. (The higher intensity of the workout, the more warming up and cooling down needed.)
Money: $0

Chapter 12: Standard #9: Compression

Starrett doesn't beat around the bush. Athletes should wear compression socks as they are an effective and budget friendly way to restore worked tissue after a tough workout. He talks more about compression in the chapter about hot spots, but here he is simply talking about compression socks, so I will wait until later to tell you all about the other fun compression I am doing...

Time Factor: Just the amount of time it takes to put on and take off socks. 30 seconds? I haven't worn them yet since I haven't run since I got them.
Money: $24 for compression socks (already purchased).

Do you have a favorite brand of compression socks?
How much time do you spend warming up and cooling down?
Can you do pistol squats? If so, I am jealous!