Workouts
Cross Training
Stretching
Why stretch
Stretching has many benefits, but one of the most important aspects is that it can help to prevent injury and soreness brought about by running. In addition warm, stretched out muscles improve performance.
Care should be given when stretching, because if done incorrectly stretching can actually cause injury. Do not bounce because you risk pulling or tearing your muscle. Instead gently and gradually stretch the muscle to the point where you feel tightness and stop there. Then hold the position for 15 to 30 seconds depending on how tight the muscle feels. Typically before a race or hard workout you will hold the stretch longer.
Stretching should be part of your running program both before and after you run. Before running, do a small warmup of 5 minutes or so, then stretched your warmed muscles. This is more effective. After a run a nice easy long stretch helps to prevent lactic acid buildup and makes you less sore then you might be otherwise.
List of Stretches
- Feet spread and hang (Hamstrings, Back, Calves Shoulders)
- Foot to Butt (Quads)
- Calf Stretch(x2) (Downward Dog)
- Back Stretch (x2) (Cobra)
- Lunges
- IT Band Stretch
- Prayer Stretch
- Butterfly
- Sitting Legs Spread Stretch
- Pretzel
- Back Hamstring
next 5 days
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inspirations
Perhaps the most intriguing, yet at the same time most tragic aspect of distance running is racing strategies and tactics or the lack of them. A slight hesitance, a single step to the inside, a few seconds miscalculation of the right pace of the timing of the final kick, and any other seemingly minor error, may throw away months and years of careful preparation and sacrifice. The race is not always to either the swift or the strong, but to the clever, the skillful, and the constantly wary.
- Ken Doherty
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