LOOSE MUSCLES...12 Stretches for Runners

Hi guys,

I found these stretches on the internet on the http://www.coolrunning.com/ site. This is what I've been using since starting the C25K training program. I'm sure there are tons of other programs out there that are just as effective...this is just a guide. Hope it helps.

ALWAYS stretch slowly and hold the stretch for 30 to 40 seconds.

I stretch both before and after my run/walk. I warm up for 5 mins with a brisk 5 minute walk, then I do some stretching....then my run/walk followed by a 5 minute cool down and more stretching.... If you click on the title of stretch #1 below (WallPush-Up#!), it will link you to the website where you can see an illustration of all the stretches.

1.WallPush-Up#1
Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

2. Wall Pushup #2
From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

3. Wall Pushup #3
Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.

4. Back Scratch
Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

5. Hamstring Stretch
Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.

6. Quadriceps Stretch
Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.

7. Heel To Buttock
Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.

8. Hip & Lower Back Stretch
Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).

9. Iliotibial Band Stretch
Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.

10. Hamstring & Back Stretch
Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.

11. Bridge
Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.

12. Groin Stretch
Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.

Hope this helps.

Until next time...

Joania (2KMINE!!!)

C25K...WEEK 1...DAY 3 (Part 1)

Couch to 5K: Week One
Week one is designed to get us gradually started on a running routine and slowly build our running abilities without burning us out from starting too fast. This program is designed to be run three times our first week with a resting day between each run. We'll have a brisk five minute walking warm-up followed by eight sets of 60 second interval runs. A 90 second recovery will follow each interval and we'll finish up with a 5 minute cool down.
Total Duration: 30mins

Day 3 complete...Week 1 done, but not out of the way. Let's just say Part 1 is out of the way! After completing today's session, I've decided that I definitely will repeat Week 1 before moving on to Week 2. I just don't feel that my body is ready to move to Week 2 as yet - I need to feel a bit more comfortable. If any of you feel this way, please let me know. I'm thinking (hoping) that I may not be alone in this. From all that I've read, most people move on to week 2 with ease...I just don't feel ready yet.

I was back outside today and what a difference. I don't know if it's in my mind or what, but I did find it a bit more challenging today than Wednesday. The route that I train on does not have any major hills or anything, just small inclines, however it's quite challenging for me. I find that I work a lot harder training outdoors than on the treadmill. My legs are still sore but not as much as Wed. They're getting better. I've been making sure that I cool down properly and get a great stretch after each run.

So tomorrow, I will post some of the stretches I've been using after each run. I like to spend a little extra time stretching just to keep my muscles loose and hopefully reduce soreness and possible injury.

Until next time...

Joania (2KMINE!!!)

C25K...WEEK 1...DAY 1

Couch to 5K: Week One

Week one is designed to get us gradually started on a running routine and slowly build our running abilities without burning us out from starting too fast. This program is designed to be run three times our first week with a resting day between each run. We'll have a brisk five minute walking warm-up followed by eight sets of 60 second interval runs. A 90 second recovery will follow each interval and we'll finish up with a 5 minute cool down.

Total Duration: 30mins

OH MY JESUS!!!! WHAT HAVE I GOT MYSELF INTO?????

Well Day 1 of the first week is done and behind me...thank goodness!!! Everything hurts!!! That was very hard for me. I went into it thinking that it wouldn't be so bad because I have been doing 30 mins of high intensity cardio (HIIT) for the past month on a daily basis (mostly the bike - spinning and elliptical). My cardio wasn't the problem. I found that I was breathing just fine, even better than I thought I would, especially during the "jogs" but boy were my legs hurting...it was the good hurt, the hurt that told me how hard I was working!!! Wow!! Those 60 seconds of running seemed like an hour, especially towards the end. I'm so proud of myself for making it through.

My feet felt amazing...my toes weren't sore or burning...my heels didn't hurt, these shoes are awesome!! I felt like I was running on clouds! The muscles in my legs hurt with every step but my feet felt phenomenal. I anticipate (more like, hope desperately) that it will get better with time! LOL!!

I didn't get a chance to download the podcast I mentioned in my last post, but I will in time for the next run. I think it will help me to stay more focused on the actual running and my techniques instead of checking my watch every 60 and 90 seconds to change from run to walk and the music will help as well - at least it should!

I'm going out of town on business again and should return on Friday. I have all intentions of doing my runs! I will take my laptop so I could keep you all posted.

A few of you have written to me letting me know how your first day went...GREAT JOB!! Keep it up!! Let's all compare notes at the end of week 1 - if we're alive LOL!!!!

Until next time...

Joania (2KMINE!!!)