Hey Everyone!
Well it has been far to long since I have posted to here it goes! The week has been a busy one and I have not ran as much as I would have liked this week. Today, our little group grew by two people! Thanks to Paul and John for coming out with us this morning. It was a good run and one that I very much needed.
On another note, I had taken a fall last winter. With the increased running activity that we have been doing, I have found that I have been quite sore lately. Thursday, I finally decided to do something about it (besides complaining) and went to see a physical therapist. I was told that I have an injury to my piriformis nerve. So with some "nerve flossing" exercises, all should be good in about a month. Until then, I have learned that it is very important to
S-T-R-E-T-C-H after running. I know some people do not and they never have any trouble, however, it is recommended. Here are the top 5 best stretches for runners:
- Quadricep Stretch - The quadriceps is the muscle in the front of the thigh, important for lifting your knees and increasing your speed. It is the "quads" that often go at the end of marathons, causing runners to come shuffling across the finish line because they have a hard time lifting their feet off the ground. To do this exercise while standing, simply grab hold of a stationary object for balance with one hand and use the opposite hand to grasp the leg around the ankle, lifting it toward your buttocks. You want to keep your back straight and not allow the knee to drift forward ahead of the stance leg. A lot of runners slouch forward, which effectively negates the stretch’s effectiveness.
- Hamstring Stretch: Most runners do this exercise by putting their foot on a waist-high stationary object (or a hurdle if at the track) and slowly leaning forward, reaching down the shin until they feel a stretch in the hamstring. The hamstring is the muscle that runs from just below the knee up into the buttocks. It’s the muscle that lifts the lower leg and bends the knee after the quads have lifted your knees. Sprinters pull this muscle more than distance runners, but even straining your hamstring can limit your ability to run fast.
- Piriformis Stretch: The piriformis muscle is responsible for lateral rotation of the hip. It is particularly important to athletes who have to change direction, such as tennis players and running backs in football. But though runners run straight ahead, keeping the piriformis muscle loose is important for overall flexibility. Lying on your back, cross your legs just as you might while sitting in a chair. Grasping the "under" leg with both hands, pull the knee toward your chest until you feel the stretch in your buttocks and hips.
- Gastroc Stretch: This push-off exercise is the one you most often see runners doing before races. Typically, they lean against a wall to stretch the calf muscles—but they don’t always do it right. The gastroc muscle, along with the soleus, is located in the back of the calf. It is the calf muscle that actually propels your leg across your grounded foot while running. Lean against a wall or other stationary object, both palms against the object. The leg you want to stretch is back, several feet from the wall, your heel firmly positioned on the floor. Your other leg is flexed about halfway between your back leg and the wall. Start with your back straight and gradually lunge forward until you feel the stretch in your calf. It is important to keep your back foot straight and angled 90 degrees from the wall.
- Soleus Stretch: This is the stretch that most runners forget. They stretch their gastroc muscles (as above) without realizing there’s a similar stretch for the soleus. The soleus is the other major muscle in the calf, located in front of the gastroc. It is important for planting the foot on the ground before your push off. Position yourself similar to the gastroc stretch with back straight and palms against the wall. The difference is that you start in a "seated" position with your legs bent, your buttocks dropped. Gently lean into the wall until you feel the stretch in your lower calf.
I leave you with this quote:
"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"
- Peter Maher, Irish-Canadian Olympian and sub-2:12 marathoner
Sarah
Ok, please be patient with my little rant. I am a hearty Minnesotan, I am originally from Duluth, I camp in the Boundary Waters Canoe Area when it is 40 at night. Seriously, ENOUGH IS ENOUGH!
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