Random Running Tips // Stretch Dynamically

2013-08-28T08:00:00.000-04:00

Random Running Tips // Stretch Dynamically
Stretching is so important for a strong and safe run. Unfortunately, not every stretch is appropriate for just any time. Stretching can cause injury when not done properly.

Before a run, my muscles and tendons are usually pretty tight. Static stretching is the worst thing I can do in those moments (static stretching involves getting into a stretch position and holding it). I've read the effect is similar to stretching a cold rubber band -- snap!

BUT warm-up is essential to a safe run, so I've picked out a few dynamic stretches that get my muscles loose and ready. They

Walking
Ok, not really a stretch but it gets things going! This is the best way to ease into more rigorous movements.

High Knees
While either standing in one spot or moving forward, quickly bring your knee to your chest. Drop your foot, landing on your toes, and bring the other knee up. Alternate as quick as you can.

Butt Kicks
Same idea as high knees, but bring your foot back to your butt. Alternate feet quickly.

Leg Kicks
Balancing on one leg, straighten the other and swing it back and forth. You can also do side to side (whatever you have the balance for). Be sure to switch legs.

Lunges & Squats
If you've never learned how to safely and properly perform a squat or lunge, please consult someone more professional than myself. Both are amazing for your work out routine, but can result in injury if you aren't supporting your weight properly. Anyways, do these to get a good dynamic stretch in.

Don't Forget the Arms!
You'll be swinging your arms while you run, so warm them up with some arm circles, swinging back & forth, side-to-side...just get loose!

This is by no means a comprehensive list...just a few of the things I'll do before I start off on a run. Anyone have other suggestions?

Run happy. :-)

**Please remember that I am not a trained professional. This tips are sent your way friend-to-friend and based solely on my own experience and research. Please listen to your body and run safely!

Random Running Tips // Use Your Arms

2013-08-24T15:00:00.000-04:00

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Random Running Tip // Use Your Arms

One of the easiest ways to keep up your momentum and pace is to swing your arms. I don't know why, but when your arms are moving, your legs will keep moving.

Pay attention next time your pace slows. What are your arms doing?

They might be moving, but most likely they are slowing down too. Or just flapping around. And then you realize how awkward you must look. (It's ok...we've all been there!)

Believe it or not, moving your arms actually helps your body use energy wisely. Letting them fall limp will run your ragged in no time. So to pump some power into your stride, do these simple things:

1. Bend your arms at a 90-degree angle and keep them parallel to each other.
2. Keep your shoulders down and relaxed. Roll them back slightly to push your chest forward a bit.
3. Swing your arms back and forth, not up and down. Not side to side either. Your fists should be going out in front of you, not across your body.
4. Keep your core muscles (abs) engaged so you are not turning your torso when your arms move.
5. Pump them faster when you want to pick up your pace.
6. If you start to feel fatigued, re-evaluate your posture and arms...a simple fix will revive your run.

Bonus Tip: Practice in front of a mirror! Watch yourself move and make sure your torso is not turning. Your arms should be moving at your shoulders, but your back/shoulder area should not be twisting. Neither should your hips. Tighten your abs to keep everything in line.

Swing away! And...

Run happy. :-)

**Please remember that I am not a trained professional. This tips are sent your way friend-to-friend and based solely on my own experience and research. Please listen to your body and run safely!

My (im)Perfect Peace

Random Running Tips // Stretch Dynamically

Random Running Tips // Use Your Arms