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Muscle Cramps from Running

Tuesday, September 29th, 2009

Every runner has encountered cramps at one time or another. There are two type of cramps, muscle cramps and “stitches” which usually occur in your side while running. Both can be debilitating during a run, but I want to focus on in this post on muscle cramps. Muscle cramps occur when you muscles tighten from overexertion or dehydration.

To avoid developing muscle cramps during your run or race you should make sure you stretch properly beforehand. Stretching helps loosen your contracted muscles in their rest state. You should stretch 10-15 minutes before any run or race, focusing on your lower body muscles. Calves and thighs are the most prone to getting cramps so make sure you stretch both of those areas well.

Stretching also helps loosen you muscles. Often if you start a race or run too fast your muscles can cramp up. You need to warm your muscles before putting them in an intense work out. It’s like getting out of a hot shower on a cold morning without a towel. Not cool. Run or walk for 10-15 minutes before a race to warm your body. If you are going on a training run, start off slow and then build your way up to a faster pace. The colder the weather, the more you need to warm your muscles. There’s a direct relationship there.

Hydrating is important to avoid muscle cramps. When running your leg muscles need more blood and oxygen, which is difficult for your body to do if it is dehydrated. Make sure you drink plenty of water and sports drinks so you can get the electrolytes your body needs.

If you do incur muscles cramps, the first thing you should do is slow down. You don’t have to stop, but you do need to give your cramping muscles a break so they can catch up to the rest of your body. Know you limits and slow down. When you stop running make sure you stretch out the cramping muscles considerably. A post run stretch will do wonders for how your muscles feel the next day. Drink plenty of sports drinks to give your cramping muscles the electrolytes they need. When you get home, apply heat to the area to loosen the muscles. Lastly, massage the muscles to loosen them up. The best part of being a runner is that you can massage your own legs!

Don’t let cramps cramp your style. You’re style is too good for cramps.

Tags:cramps
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Walking while Trail Running: What I learned at XTERRA Georgia Trail Race Bull Mountain

Monday, September 28th, 2009

I ran the Georgia XTERRA Georgia Trail Run Series at Bull Mountain yesterday and I’m hurtbox today. What is a hurtbox? I’m not sure, but I do know I feel worse today than I ever have post run. I finished 13th out of about 200 runners. I’m fine with that given all things considered. I held on to 7th place until about mile 10 when I just didn’t have any more juice. I learned a lot from running this half marathon through the mountains of North Georgia. I learned that I was right, I can run a half marathon any day, at any time, without training. I wasn’t running this race to test my hypothesis, but injury had sidelined me from training for about 6 months and no running at all for the past two weeks, but I really wanted to do this race. I learned that I can get cramps while racing. I learned that I should probably look at the elevation of a Trail Race before running it. I learned that if you haven’t been training, you probably shouldn’t start a race at your normal race pace. I learned it’s OK to be beaten by a girl, even if you have to ride 2 hours back home with her. I learned that moving up to the 30-34 year old age group may not be easier competition, especially when your biggest competitors move up in age groups too. I learned that I probably shouldn’t push an injury (again), and learned ice baths feel great. I also learned you can’t push it up hills when they are longer than two miles. I’ll save all of these lessons for later blogs, what I want to focus on today is that I learned it is OK to walk during a race.

There is something mental about walking that I haven’t been able to get over. I’ve always had too much foolish pride to walk during a run. I haven’t walked during a run since 7th grade track practice in Middle School. At that time I was one of the two fastest runners on the team and during practice we would go out hard and walk at points when needed. We were so far ahead of everyone else, no one ever caught up and we still finished every practice well ahead of the rest of the team. However, my best friend during the Middle School days, who was a girl, would complain, “You may have beaten me but at least I ran the whole way!” Why are females always trying to compete with me? It’s not me, it’s just science. At any rate, yesterday was the first time I have walked during a run in 16 years and I liked it.

It began with a muddy, slippery, 75% grade incline at about mile 5, after I had been running uphill for almost all 5 miles prior. I found that with an incline this steep a fast walk can often be faster than a run. I leaned forward and put a brisk walk up the steep hill. While I was walking I was breathing very heavy and becoming more fatigued, but walking was working different muscles in my legs. I was saving my running muscles which I needed for the downhills. By walking up some of the steepest hills I was able to conserve enough energy to be able to move my legs at the maximum pace the downhills pushed me. Without walking up the steep hills I would not have been able to finish the race in the place that I did.

Walking also took the pressure off of my injured knee. My knee began hurting badly at about mile 8. Every time I started running up a small incline it would twinge at each step, but when walking it wasn’t putting this pressure on them. Walking takes the constant pounding off of your knees. Jeff Galloway has built marathon training plans from the run-walk-run method which has been very effective for thousands of runners. He’s still running strong at age 65 and claims you can keep running until your 100 years old by using this method. That’s great news for me since my knees feel like they are 100 years old from all the jumping out of airplanes I’ve done. Maybe it is OK to walk. Without a doubt, it helped me perform the best to my ability in this race.

Overall, I had a great time at the XTERRA Georgia Trail Race. The race was very well put on and run smoothly like all of the XTERRA Georgia Trail Races, everyone really enjoyed themselves from new trail runners to experienced trail runners. And as you can see from the picture above, every runner needed a good ice bath to soothe their muscles after running this challenging, mountainous race. Beautiful day, beautiful terrain, beautiful race. This is what trail running is all about….and trail walking.

Posted in Events, Health, trail running, training | Comments

Weight Training for Running

Monday, September 21st, 2009

Weight Training is important for all types of runners, even distance runners. I’m taking some time off distance running due to an injury, but I’m not taking time off of getting my running body in the best possible shape. Look out dumbbells!

In order to begin weight training for distance running you first need to decide on what parts of your body you want to focus on. Upper back, shoulders, triceps, biceps, chest, hamstrings, calves; whatever, they all can help improve your distance running. Once you decide which areas of your body you want to work on, you need to make a plan, just like your training plan for running. This can be as detailed as how many reps you do at a certain weight on every exercise or as simple as keeping track mentally of what muscle groups you work out during each session.

For a novice weight lifter there are a couple of important things you should know before starting to weight train. First is to maintain the proper mechanics to maximize your work out and not injury yourself. If you aren’t sure how to do an exercise and an example is not posted in the gym, don’t attempt it. While resting, watch other weight lifters to see how to properly do each exercise. Just don’t stare too long or they might get offended.

Also while resting, rest. Resting and recovery are very important for weight lifting. Unlike running, when weight lifting you are able to rest some body parts while working others. For instance, you can work out your upper body one day, then your lower body the next day to give your muscles some rest. When lifting weights you make small micro tears in your muscles which increase strength but need time to heal. The variety is also good for your muscles. You need to make sure you change the exercises and weight in order make micro tears in different muscles and keep your body guessing. It’s tough to trick muscles, they have ‘muscle memory.’

For long distance runners it is best to lift lower weight with a lot of reps. That doesn’t mean play around with a bunch of five pounders in front of everyone at the gym. If you’re going to do that then just stay home. Exercises such as 4 sets of 10 reps are usually perfect to give you endurance and the strength base you need. You should be out of breath and not able to lift anymore by your last rep. As a runner, you want to have muscle balance by working out every part of your body. When lifting weights I like to put my main focus on the upper body because my lower body gets a good work out from running (when not injured). I’ll write about specific exercises later…now that I got your all excited about lifting weights.

Lifting weights can really help you get into maximum running endurance and improve your overall body shape. You may be a long distance runner, but you don’t have to look like one!

Tags:upper body, weight lifting, weight training
Posted in Health | Comments

The Best Training Could Be Not Running

Friday, September 18th, 2009

Sometimes the best training is no training. I’m going cold turkey. I’m off running. It’s the best thing for my training. I began to realize this when my parents recently asked me, “How is the running going?” and my quick response was, “I think I’m going to become a professional walking.” I have been frustrated with my running. I developed Jumper’s Knee, or Patellar Tendonitis, about 4 months ago. When that happened I took 3 weeks off of running. It was a tough 3 weeks. Then after an orthopedist told me I could start running a little bit again I started to run about 20 miles a week. Well, it’s 4 months later and I haven’t been able to put 4 back to back days of running without taking a break. I haven’t been able to run double digit mileage without severely hurting my knees. So now I’m at Physical Therapist #2 and was told I should take 3 months off of running. While I may not follow that advice explicitly it has motivated me to stop running. I’m at my running peak and have goals I still want to accomplish. I want to “take it easy” but stay fit so I can capitalize on my age and body when my knees recover. I’m always capitalizing on something.

Lift Weights: I’m going to start lifting weights more at the gym so I can do heavier weights. Not only am I going to focus on muscles that help running, but I am also going to try to add mass to my overall upper body. I have found that if you add mass, then back off heavy lifting and begin running a lot of miles it really cuts your body down to what muscles your body needs for running. The rest of the mass is pure muscle and good for flexing or lifting heavy objects.

Stationary Bike: My physical therapist said the stationary bike would be good for me and even recommended taking a spin class. I’m going to take a spin class at the local University. There should be some ladies to keep me interested in spin class. I think this is going to be the best cardiovascular work out for me while I’m not running…the spin class that is.

Swimming: I’ve tried this before and I didn’t really like it. I like the feeling after a swim, that you’ve used all of your muscles. I also like that it makes you really hunger, but swimming is boring. Back and forth, back and forth, back and forth. There’s a reason why races are usually in a loop. Water is so boring. It’s main characteristic is “wet” and you can’t even quantify that. All water is the same wetness! Booor-ing.

Yoga: I don’t know about this one, the Physical Therapist suggested it. Yoga does intrigue me and I do need to concentrate on my stretching. I think I’m going to try it once at the local University too. Yoga will be a challenge for me. I am great at everything I do except balance. I’m horrible at balancing. And spending money. I’m horrible at that too. I was once the very first person called down to be a contestant on the Price is Right and never bid correctly on stage. I never buy anything!

Trail Run: If I do any running it will only be on trails. I love’em. I’m thinking about doing it once a week. It will be a little treat for not running all week.

Race: I’m going to still do some races and see how well I can perform. I need to compete ito keep me motivated to work out in ways that are not in my comfort zone. Who knows, maybe I’ll be faster than I was before….if that’s even possible.

Sometimes you’ve got to know when to hold them, know when to fold em. Know when to walk away.

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Knowing your Running Limits

Friday, August 21st, 2009

First off, Happy National Trail Running Day Eve! I am so excited that I woke up at 5 this morning just thinking about all the awesome trail running I’m going to do tomorrow. I gotta do some last minute shopping today…

I want to talk about running within you capabilities and limitations. I learned about knowing your limits for the first time when I was 18. A group of friends and I drove up to Tsali trails in North Carolina to do some mountain biking Senior year of High School. After our ride we were cruising down Hwy 28 a couple of miles from the trails and drove over a bridge across a lake. So we decided to jump off it. This actually started a craze for me and my friends which we called “bridge jumping.” From then on we never passed over a bridge without someone saying, “You think we could jump this?” At any rate, after some jumps we wanted something a little more extreme so we went to a second bridge that was probably twice the height of the first one. We walked down to the water see how deep it was. There was a fisherman who had a depth finder and told us it was deep enough but someone had died a couple of years back jumping off that bridge. Of course our 18 year old egos knew that that would not happen to us. So we went back to the bridge to look down and consider jumping. I said to my friend who would do anything extreme, “I’ll do it, if you do it first.” I’m not really into being a guinea pig. He turned to me and said, “I’m not going to do it. I know my limits.” This was the first time I had ever heard any of my friends talk about having limits and especially this friend. He wasn’t scared of anything! We didn’t jump the bridge and went to meet my parents for a Southern cooked meal. The reason I remember this day is because I had always grown up with limitations put on me and I was usually trying to figure out how to push the limits. Actually limiting yourself? Yes, you should.

I ran another runner to absolute exhaustion last night at my running club. I felt bad with a smidgen of pride. We were doing a 5 mile run and admittedly I started the pace out pretty fast. We had a larger group running with the “faster” people and I wanted to spread it out a bit. I knew who our fastest runner was (a female actually), so as long as she kept pace then it was not too fast for a group run. For the first time, another guy, a 22 year old who runs 5Ks in the 17s, stuck with us. I had never run with this guy before but a lot of people in the group knew him. I could tell he was hurting by his breathing during the run but he was keeping up. With just under a mile left I got stuck behind the two of them on an uphill so I went around them and pushed it up the hill. I like to push the hills, get them over with as soon as possible. Well, I think this other runner took this as me racing him. So he turned on his speed and from there until we got back he pushed his pace to the limit. I stayed with him, staying a half stride back, running his pace, but I could tell he wanted to kill me in this run. I won’t get competitive in group runs unless you verbally challenge me. We finished on a downhill with each other and his legs just plopping on the ground, he wasn’t running, I knew he had nothing left in his legs.

After we were done I went to give him a high five but he was busy walking around, cooling off. I talked to some other runners and hung out for a bit. Then I saw him sitting on a bench with people around him. He was out of it. In a daze. Could barely talk and that was only one word answers. We got him some jelly beans, orange juice, Gatorade, and nuts, but he was too exhausted to even in take any of these nutrients. He then laid down on the ground because he was too weak to sit on a bench. We were concerned and luckily had a doctor with us who was monitoring this exhausted runner as well. After about 45 minutes to an hour he actually started to “come to” and hold a conversation, even smile a bit. We called his girlfriend to come pick him up to make sure he would be alright the rest of the night. That’s what you get from trying to push the pace with. You can’t beat me. “Don’t touch me, cause I’m electric, and if you touch me, you’ll get shocked!” -Beastie Boys. Now I know this running club is going to be a race day for me and I’ll have to treat my eating as such. I’m sure he wants revenge…but he will never taste it.

The point is, you have to know your limits and capabilities. I have the utmost respect for this other runner. To leave it all out there on a 5 mile group run. Not letting anyone pass him. That’s how serious runners are, always pushing it, not accepting defeat. But the problem is that he overexerted himself to the point where he actually put himself in danger. I’m all for taking risks, but calculated risks. You must know your capabilities and properly set your limits to avoid a catastophie like a serious injury. If you haven’t been running and are not in shape to run a 17 minute 5K then back it off a bit, there’s nothing wrong with it.

Listen to Ice Cube and, “Check yourself before you wreck yourself fool.”

Posted in Health, training | Comments

Vibram Five Fingers Running

Thursday, August 20th, 2009

First, I saw a lot of talk about Vibram Five Fingers on the Internet. That’s understandable, I’m on the Internet a lot. But now I’ve started seeing them around town and at running clubs. As soon as people see someone wearing the Vibram Five Fingers they want to know everything about them. All of the runners that have started wearing Vibram Five Fingers say they take some getting used to but they love running in them and are pain free. I honestly think that is Vibram Five Finger’s marketing strategy, they are so strange that everyone wants to strike a conversation about them. Then usually the wearer says they have never felt better running. What better marketing can you get? One runner yesterday said, “That’s it. I’m buying a pair tomorrow.” Not knowing this person to necessarily be a man of action I asked, “Tomorrow? Really?” His responded, “Well the stores will probably be closed by the time we are done with our run, don’t you think?” I think that’s an immediate sale for Vibram Five Fingers!

Personally if I were Vibram I would take it one step further and include some information about the product that the buyers can read. That way when wearers are “marketing” they can speak more intelligently on the subject. I often find myself explaining more about the concept of the Vibram Five Fingers, being developed for runners to run how humans were build to run, to inquiers because I have more knowledge on the subject from reading and research on the Internet than the actual wearers do. This is what Vibram Five Fingers says about their product:

“The typical human foot is an anatomical marvel of evolution with 26 bones, 33 muscles and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, to keep our feet healthy, they need to be stimulated and exercised.

“That’s why we recommend wearing FiveFingers for exercise, play, and for fun. Stimulating the muscles in your feet and lower legs will not only make you stronger and healthier, it improves your balance, agility and proprioception.” There are many different styles to choose from depending on what activity you plan to use them for. Trail running I hope.

The science makes sense, but my question is, ‘What does it do to your body in the long run (pun-intended)?’ Sure the pain goes away now but there haven’t been people running in these over a long-term to find out what possible side-effects that may occur in the long-run (again, pun-intended). It is going to be interesting to see how far this craze will go and if it will last. Until then, check out birthdayshoes.com to hear more stories about Vibram Five Fingers to decide for yourself if you want to join the party. Or you can just wear some around town so people will talk to you. You’re so popular.

Tags:Vibram Five Fingers
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Iliotibial (IT) Band Syndrome: Symptoms, Treatment, Prevention

Wednesday, August 12th, 2009

I know a lot of runners that have gotten Iliotibial Band Syndrome. The Iliotibial band is a tough group of fibers that run along the outside the thigh, also called the IT band, for your hipsters (no pun intended). It functions as a stabilizer on the outside of the knee joint during your runs. Some symptoms of Iliotibial Band Syndrome are pain on the outside part of your knee or lower though. This pain might worsen going up or down stairs or getting out of a car. I wouldn’t know though, I drive a tractor trailer truck and just jump out of it. Maybe that’s why I got Jumper’s Knee…

One possible cause of Iliotibial Band Syndrome could be abnormal biomechanics. Runners with excessive pronation, higher or lower arches, leg length discrepancies, lateral pelvic tilt, or bowed legs are more prone to IT Band Syndrome. Don’t you hate genetic predispositions? Also, runners who usually run on one particular side of the road can develop IT band syndrome because roads slope to the side, which puts excessive stress and tilt on one particular side of your pelvis. IT band syndrome is also common during pregnancy as the connective tissues loosen and the woman gains weight, so if you are pregnant and running then you need to keep watch over your IT band.

It’s fine if you develop Iliotibail Band Syndrome, but you need to treat it so you can get back on the run. First off you need relative rest. You developed IT band syndrome by overuse, so take it easy and relax for a bit. It is also beneficial to put ice on the area of inflammnation to help the swelling decrease. Gentle stretching will help too. Overall, in order to help reduce the stress you put on your IT band when running it is good to look at your running biomechanics. This will also help prevent you from developing Iliotibail Band Syndrome again. Making the same mistake twice is not cool.

Other preventive measures you can take are doing one leg squats to strengthen your IT band. Make sure you do them in front of a mirror to make sure your hip isn’t falling to one side when you bend down. Stretching will also help IT band syndrome. Stand in a doorway with your left leg crossed in front of your right legt. Extend your right arm overhead and reach for the left side of the door frame. Have your left hand on your hip and push slightly on your left hip to move it to the right. You will feel a slight stretch on the right side of your torso.

So there you have it, don’t be like everyone else and just say no to developing Ilioitial Band Syndrome.

Tags:IT band
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Running a 10K for Beginners

Wednesday, July 29th, 2009

So I’ve developed some great training plans but someone I recently met, who is a walker but wants to get into running, said starting off with 2.5 miles for a 10K training plan was too much. I mean, come on, that’s actually the second day of the training, the first day of the training plan is stretching! After that you should be ready to run 2.5 miles right?! Well, I have so much “swag” that I can admit when I make a mistake. You should try it sometime Mr. Kayne “Swag” West. Here at SeriousRunning.com we are for the people. In order to make sure I needed to make a change, I got a larger sample size on Twitter to this question, ‘is 2.5 miles too much to start off for a beginning runner?’ All the tweets pretty much agreed it was too much. Twit Nation has spoken. I’ve brought down the “Beginner” 10K plan for the masses, so check it out. However, before you take on the running challenge, listed below are some things you need to do before starting a training plan. Like an old man, ease yourself into the warm bath of running.

Running Shoes: The right pair of running shoes is imperative for a new runner. Your body is not used to the impact it gets from running; with the wrong pair of running shoes this impact could lead to an injury. Go to a specialty running shoe store in your area and get “fitted” for the right pair of running shoes. Make sure to go to a running shoe store where the employees watch you run in the shoes. Everybody’s body mechanics are different and you need the perfect running shoes for you.

Walk: You need to walk before you can run, even toddlers know that. Before starting a running training plan do some walking. It will improve your cardiovascular system while also shedding excess pounds you have from not being active for so long. Those excess pounds will make you more likely to get injured because of the extra weight “pounding” on your joints.

First 5 days: When you decide to start running you need to do it consistently in order to maintain the habit. Make sure you do the first 5 days consecutively, no matter what other life conditions may occur. Studies have shown that people who first start running and do it for 5 days in a row are much more likely to stick with it.

Eat Right: Beginning runners don’t necessarily need the same foods and nutrients that long distance, competitive runners do, but you do need to make sure you don’t eat junk. I would consider junk to be anything fried, full of sugar, or fat. A burger, fries, and a coke for lunch isn’t going to motivate you to go running that evening. Make sure you eat things that will not stay with you for 24 hours and make you feel “sick” during your next run.

Stretch: Do many different stretches. Here are some basic stretches to get you started. Since your body is not used to the strenuous activity of running, it is important that you “wake it up” and get it ready for running. Stretching directly after the run or anytime of the day will also help keep you loose.

If you do these five things you will like running, stick with it, and become a serious runner in no time. Isn’t that what everyone wants to achieve anyway? To be more like me.

Tags:Stretching
Posted in Health, Motivation, Shoes, training | Comments

GNC Amplified Maxertion N.O. Supplement

Tuesday, July 28th, 2009

I normally don’t take supplements, how can you supplement someone who already has everything? Not very easily. However, I have taken supplements before. When I was deployed to Iraq I drank a protein shake everyday and it definitely increased my body mass. I accomplished my goal of the deployment, being able to bench press 300 pounds. I even named my weightlifting activities as a phase of “Operation Get Sexy” which I began about 2 months before returning home. Probably the most successful operation of the whole deployment. Note: The haircut in the picture below was not a part of “Operation Get Sexy.”

Since then I’ve been running more and lifting less weights, but still lifting 5 days a week, 5 different exercises, with high reps and lightweight. This is the best type of weight training for a long distance runner. You want to have a strong upper body to help you pump your arms at the finish line, but you don’t want to put on too much extra muscle mass to carry while running long distances. GNC just came out with a new product line called AMP. They boast being good for the heavy weight lifter to the avid runner. I chose to go with the Amplified N.O. (Nitric Oxide Enhancer) to help with my pre-workout weight lifting and because GNC says, “Clinical results for the first and only nitric oxide product, Amplified Maxertion N.O., proven to demonstrate a delay in the onset of neuromuscular fatilinical results for the first and only nitric oxide product, Amplified Maxertion N.O., proven to demonstrate a delay in the onset of neuromuscular fatigue.” That’s a pretty big claim. I also went with the Maxertion N.O. because I’m already a good runner, I want to be able to improve the rest of my running body. They have the Amplified Whey Protein, Amplified Whybolic Extreme 60, Amplified Muscle Meal, and Amplified Muscle Ignitor 4x, all for endurance athletes if you are looking to supplement your distance running.

This is what GNC says about the product:

“GNC’s Amplified Maxertion N.O. was shown to increase power output at the onset of neuromuscular fatigue by an average of 20% and improve physical performance by helping athletes push past their normal point of exhaustion. This product is designed to increase nitric oxide levels in the body causing a hemodilation effect which expands blood vessels, allowing more blood, oxygen and nutrients to flow to muscles.

‘This is truly groundbreaking research that has resulted in the delivery of a truly novel and clinically-validated product to the industry,’ said Guru Ramanathan, SVP Technology and Product Innovation for GNC. ‘Using advanced technology and ingredients, this is the first Nitric Oxide enhancing product to demonstrate significant athletic performance effects that are relevant and meaningful to all types of athletes.'”

Anything that will increase my output by 20% is intriguing. I’m going to take a bottle of this and see how it effects my overall muscle mass and my running. Like I said, I don’t usually take any supplements so by taking just this one, I’ll be able to accurately gauge the effects it is having on my body. I wish my body came with gauges like my SUV did.

Tags:nutrition, supplement, weight training
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Stretching for Running Any Time You Want It

Tuesday, July 7th, 2009

I love to stretch. I can stretch a dollar, stretch out a guitar solo, and stretch my running muscles all at the same time. That’s called multi-tasking.

Stretching can be the most important complimentary component to running. Running creates stress on certain muscle groups that tighten when you stop. Therefore it is good to stretch right after you are done. This helps relieve some of the stress you just put on your muscles and reduces your risk of them tightening up. You only need to do each stretch 4 times and hold for about 10-12 seconds, but no more than 30 seconds. See, it only takes 2 minutes to do a stretch. There are plenty of 2 minute periods in your day you can add stretching to like when you are riding the elevator, sitting in your office chair looking at Facebook, or waiting in line at McDonald’s. All perfect times for your basic stretches! Here are 4 essential stretches that you can do at any time of the day. Make time in your life for stretching. Flexibility’s important.

Calf Stretch: For this stretch you are going to need a wall or something sturdy to lean against. Stand facing the wall with your feet flat on the ground. Lean against the wall and lift your left heel off the ground by bending your left knee. Lean forward by bending you elbows until you feel you right calf become taunt. This stretch is also perfect for when someone begins talking that you really don’t want to listen to. Lean against the wall and do this stretch with your back to them as they are talking. What? You’re just stretching, you’re still listening. Passive aggressive? More like Promotion successful!

Thigh Stretch: Stand on your right foot and pick your left foot off of the ground. Bend your left leg, bringing your heel to your buttocks. Grab your foot with your right arm for balance. Pull your leg back until you can feel the front of your thigh become taunt. Do not attempt to do this exercise while riding a moving subway; or around flamingos of the opposite sex. You’re such a hot bird baby, yeah!

Standing Hamstring Stretch: Place your legs together with both feet flat on the ground. Bend over with your arms extended in front of you and move them toward the floor. Reach down as far as you can until your hamstring becomes taunt. This stretch is great for standing in line when someone is behind you.

Groin Stretch: Sit “American Indian Style” (if you say “American” Indian it’s politically correct) in your chair by putting the soles of your penny loafers together. Put your hands on your feet and elbows against your knees and thighs. Push your knees toward the seat of the chair until you feel the groin area become taunt. Oh yeah, you’re so taunty baby.

These 4 basic, convenient stretches will help you avoid injury, be less sore after your runs, and allow you to become more flexible. It’s good to be flexible. You never know when you’ll need more flexibility…

Tags:Stretching
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