Category: EDCI 336
This is a category for the EdTech course. Please add this category in addition to the relevant edtech assignment category(ies).
I started seeing a physiotherapist couple months ago and he gave me a few exercises I should be doing everyday in order to progress in my running journey. I will give a detailed list of the specific exercises I will be doing, and show images and examples of what they look like. My physio told me that the main issue that results in my calf pain is my hip mobility. Below is an attached report from my first physio visit, where he assessed my running using a technology called “runeasi”, by putting a belt around my waist while I ran on a treadmill for one minute. It tracked my speed, cadence, inclination, running quality, and gave me recommendations for how to improve my running. He used this report to see what are needed working on, and based my stretches on that.
Based on this report, these are the daily exercises I will be completing that my physio gave me. I will complete each of these twice for thirty seconds, before moving on to the next one.
- Wall lunge: this is where I am kneeling on one knee, facing a wall and both hands are placed against the wall. My front foot is touching the wall and I slowly lean closer to the wall, tucking my hips in and core is tight. This is an image that my physio took of me on my first appointment, in order to see if I am doing the correct form at home. Making sure to remember to do both legs twice.
image
- Sitting hip rotation: this is where I sit on the ground and sway side to side with my legs both at a 90 degree angle, loosening the hips and opening up my hip flexers.
- Lunge: slowly rotating forward and back in a kneeling lunge to open hip flexers. Remembering to do both sides.
- Forward and back standing hip openers: Standing beside a wall, one hand placed on the wall for balance, opening and closing one of your hips at a time.
I will also roll out my calves daily on a foam roller in order to loosen the muscles and get rid of any tightness that is aiding in the pain.
Yes this is just week one, however keep in mind that I will be completing these alongside any other training I will be doing in the following week. It is something I won’t want to do everyday, however I know that it will benefit me in the long run.
This is where Assignment 2: Educational Technology Resource Development will be presented when complete.
For my personal inquiry, I have decided to train to complete a 5k run in under 35 minutes. I have some running experience, which started around May of this year. I took up running however I slowly realized that it is a lot harder than it seems. I went on a couple 3-5k runs and developed a calf injury that was very hard to get rid of. I started not being able to run for 5 minutes before I had to stop due to pain. I started seeing a physiotherapist, and he assessed my running form and technique, and gave me exercises and stretches to complete in order to have less strain on my calves while I run. I slowly started incorporating them into my routine and started to notice a difference in my running, however I now have been struggling to keep up with my stretches and have encountered a plateau in my progress. I don’t have much motivation for running anymore, so I thought that this personal inquiry project was the perfect opportunity to get back at it. My current personal best time for a 5k is 44 minutes, and I am determined to get it down to under 35. With lots of strength training and stretching, I believe I can achieve my goal.
Project summary and Learning outcomes:
- My goal is to train from little running experience, to a 5k run.
- I will use technology to support tracking, learning, and reflection.
- My inquiry is related to health and wellness, tech in education, goal setting, and physical literacy.
- I will hopefully be able to run a 5k with a goal of under a seven and a half minute average pace.
Weekly Schedule:
Week one: September 14th – 20th -> Daily stretches and exercises
During my first week I will establish the daily exercises I will complete in order to strengthen my running. This is just week one of my journey so I will slowly be adjusting to this new lifestyle by only completing these exercises, so that next week my body will be prepared to start my interval training.