Monday Mayhem and Stretching!

Admin
Jun 12, 2017
4 min read

Happy Monday, everyone!

Today is another rest day for me. I'll be planning out my next training plan for the Bluegrass Half in September today, but I know I'll be taking a week or two off (not COMPLETELY off, just off from a training plan) to let my body recover from the past several months of training. I'll still run, I just won't have a set schedule or idea of how long my runs will be. I'll just go by feel, which means most will be between 3-6 miles, with a couple of longer ones thrown in there here and there, but I doubt my long ones will be much longer than 10. I won't be pushing myself or my body, I'll just run however feels good. After a training cycle, your body (and mind) need a break!

Yesterday was so busy for us! Three birthday parties in one day was hard, but was really fun! (It was also most likely the reason Lynny slept until after 9:30 today!) She also passed out between parties...

One party involved water guns and pools- she was so excited!

I didn't have my phone on me (or out of my pocket) for the majority of the day, so I don't have many pictures. It's good to put the social media away sometimes and just focus on family. That's exactly what we did.

I had some responses to the survey about wanting to know more about stretching pre and post-run. I have done a little research and the following stretches seem to be the ones most experts recommend. (Remember: I am no expert! I just like research! Do your own research as well and speak to your physician before trying anything new!) Most of this information will come from Hanson's Half Marathon Method by Luke Humphrey with Keith and Kevin Hanson. This book is EXCELLENT and worth every penny! If you are thinking of running a half, or bettering your times, do yourself a favor and put that sucker in your buggy!!

Pre-Run Stretches:

AFTER warming up, do a few (or all) of the following exercises. These are dynamic stretches, they "reduce muscle stiffness, which decreases the risk of muscular injury" (p. 162). Take about 15 minutes after your warmup to do a few of these:

1. Arm Swings 2. Side Bends

3. Hip Circles

4. Half-Squats

5. Leg Kicks 6. Leg Swings

7. High Knees 8. Butt Kicks

Post-Run Stretching:

After your run, doing a few static stretches can help prevent injuries. Hansons' book states that, "While crosstraining and dynamic stretching can be used periodically, static stretching should be done on a regular basis... Keep in mind that the research shows it takes a minimum of 3 weeks of 'regular' stretching before improvements are seen, which often means doing such exercises every day, sometimes twice a day" (p. 169). (PS- sorry for the odd pictures, there aren't many online that are legally allowed to be reused and I don't think photos taken of me doing them by my three year old would be any better... this is the best I could do with what I have!)

1. Stretch your calves by standing about a foot away from a wall (or any object-like a pole), placing your toes on the wall, and leaning in to the wall. You can also stand a foot or two away from a wall, place your hands on the wall, and step back with one foot another 12 inches (give or take). Lean into the wall.

2. Stretch your shoulders by placing one arm across the front portion of your body and using the alternate hand to push the elbow into your body.

3. Stretch your chest by placing both hands on the side of a door frame and leaning your body through. This is one of my favorites!

4. Stretch your hamstrings by sitting with your legs in a V shape. Bend one in as if you will be sitting cross-legged, and reach for your toes on the alternate foot... She isn't reaching for that toe... but you get the drift ;)

5. Stretch your hips by sitting on the floor with one leg extended straight in front of you. Bend the alternate leg and place the foot on the outside of the extended leg. Pull the knee (or place the alternate elbow behind the knee), and twist to the direction of the bended leg.

6. Stretch your IT band and hips by doing the Pigeon Pose. Sit in a V with one leg bent as if you were going to sit cross-legged. Take the other leg straight out behind you and lean forward or sit up straight like this lady is doing. I like to lean forward.