Runners Stretch: How to Become a Better Runner in 30 Days Series

#24 Runners Stretch

SNAPSHOT

PLEASE STRETCH

DIGGING DEEPER

The swinging pendulum has made its way from Stretching is Bad to Stretching is Good. I hover at about 20% from center on the Stretching is Good side. Those that don’t stretch before, during, or after running look stiff with shorter strides. Without full range of motion you can not use your body to its fullest potential.

Physical Therapists are going to instruct you to regularly stretch. They get to visit with many runners who are injured and see the effect of not stretching, injury. So why not stretch your muscles and increase mobility instead of getting injured and then hearing from your PT that your muscles are too tight to allow your body to work well.

My Cheat Sheet on Stretching

Before a Run - Dynamic (moving) stretches like leg swings, torso twists, arm swings, lunges, and squats.

During a Run - Dynamic (moving) stretches like leg swings, torso twists, arm swings, lunges, and squats.. PLUS, strides (short sprints where you build up the speed and then slow down all within 50 meters, striving for good form and quick turnover)

After a Run - Static (holding stretches for 30 seconds) stretches like toe touches, figure four, pigeon, cross body shoulder stretch, etc. In Addition Active Release stretching ( movement stretch with a pause), massage through foam rolling, Yoga, and Pilates.

DO NOT DO

• NO Static stretching right before a race or speed workout. Your muscles act like springs and if you stretch the spring out, they won’t get their tension back in time to run well. Instead use dynamic stretching before racing or speed workouts.

• NO Stretch when you have a pulled muscle. A damaged muscle doesn’t need damaged more. Rest injuries!

• NO Aggressive stretching can damage a tendon or muscle (yep, can happen easier than you think)

YES DO THIS

• Mindful stretching

• Oppositional stretching (ex. push the hip to the floor as you push the heel to the ceiling)

• Dedicated stretching sessions once or twice a week

• Stretch after every workout/run, both upper and lower body

• Stretch after sitting, especially after riding/driving in a car

• Stretch when you wake up in the morning

• Stretch before bedtime

• Injury rehab should include short stretching sessions (1 -2 minutes) 6-8 times a day

• Include Yoga or Pilates in your weekly training plans

• Use these books for more insight:The Whartons' Stretch Book,The Anatomy of Stretching, Dynamic Stretching

• Favorite Stretching Accessories: Calf Stretcher, Stretch Strap, Resistance Bands, Foam Roller, Sculpted Foam Roller

SOLUTION

In order to run happy, your body needs its full range of motion, therefore stretch throughout the day.

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

A Runner's Will: How to Become a Better Runner in 30 Days Series

#23 A Runner’s Will

SNAPSHOT

Will is a MUSCLE

DIGGING DEEPER

Will: expressing a strong intention or assertion about the future - desire

Muscle: physical power; strength - can become stronger

Give your WILL a workout

Challenge yourself by putting yourself in a difficult situation (still safe though).

Build your WILL MUSCLE

Right now, look at your training log and identify the last time you exercised your WILL MUSCLE. When did you have to dig deep, not give up, or convince yourself you could finish?

At a minimum every 10 days, exercise your WILL MUSCLE. Monthly races that you take seriously and push yourself are a wonderful way to strengthen your will muscle.

RESULTS of a

Strong WILL MUSCLE

Better Race Results

Stronger Body

Stronger Mind

More Discipline

More Purpose

SOLUTION

Running training is much more than weekly miles, it is also preparing the mind to take the hardest path and not give up.

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

No Pretty Runners: How to Become a Better Runner in 30 Days Series

#22 No Pretty Runners

SNAPSHOT

Run Strong, Run Fierce

DIGGING DEEPER

I was just at my local YMCA for a swim technique lesson for my daughter, taught by my oldest son. He has years of experience and can see errors and give simple cues to communicate improved technique. However, there was one cue he most likely wouldn’t think of that I know all too well. I called my daughter over and said, “Don’t be pretty, be fierce, be ugly, be strong. No more prettiness. The race is not won based on how pretty you are in the water, it is won by the first one to hit the timing pad.” She jumped back into the water and immediately her stroke was fixed. My son’s cues could work once she let go of trying to look pretty.

I am surprised by how often I actually see “pretty running”. It looks bouncy with smooth slower movements. The sad part is that the runner wastes so much energy trying to look pretty instead of using that same energy to run forward faster. Often the runner is not using their glutes to run forward. Instead, they are lifting their knees and reaching forward with the foot landing in front of their hips. It probably feels pretty and energetic. However, it is not fast. It may look good for a photoshoot but won’t get you to the finish line ahead of your competitor.

A few months back, a runner I work with sent me a video clip of her stride/gait and we talked over the phone. I gave her a few cues to think about while running. Her next run was 30 seconds per mile faster and it wasn’t any harder. The difference? Well, she changed her purpose while running, from looking pretty to moving forward with strength.

This is not just a female tendency, trying to look pretty. I notice males running throughout town also trying to look good while running. I will let you in on a secret. You already are impressive. You are NOT on the couch eating ice cream wishing you had energy and motivation. You are running and becoming more healthy. You are strong and accomplishing.

Be a STRONG runner. Make each movement help you to run forward. Have a slight tilt forward from your heels (not waist), push off with your foot, pull your foot to the same height as your knee, swing your leg forward, drop the foot letting it land just under your hips. At times while you run, think of the muscles you are using and flex them, using them to their fullest extent and increase your body awareness. If this is all too much to think about, just run forward with strength forgetting about any passersby.

In your next race, endeavor to be a strong fierce runner, using all your body to touch the timing pad first.

SOLUTION

“Don’t be pretty, be fierce, be ugly, be strong. No more prettiness. The race is not won based on how pretty you are in the water (or on the road/trail), it is won by the first one to hit the timing pad.”

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Run Like a Kid: How to Become a Better Runner in 30 Days Series

#21 Run Like a Kid

SNAPSHOT

"Young people think outside the box, because they don't know there is a box. Their minds haven't been programmed to say no that's not possible." George Lucas

DIGGING DEEPER

The opportunity to raise four children that are drastically different in personality and interests has taught me so much about people and the world around us. To see these personalities grow up from day one to now almost 17 (son has made that almost point very clear), has grown me as a runner and person. With freedom children/teens observe and dare for rewards.

FREEDOM

Many children display freedom and independence from societal norms.

Watch children run. Often, they run fast as if they will never run out of energy. Children understand tangents. Instead of making wide turns or going with the racing crowd, they may take the shortest route possible. They understand how to train: using sprints, intervals, and rest at just the right points within the run. We could do well playing with running (fartlek workout) as they do.

OBSERVE

Children look around while they run, noticing the world around them. There is abundance and wonder surrounding us. Have you stopped to stare at a sunrise, lately? Do you see figures/shapes in the clouds? Do you wonder and ask questions?

DARING

On Sunday as I watched swimmers from age 6-18 power through water (a liquid wall) with limited air, I marvel at their courage and drive. You too are courageous and daring when you toe the start line of a new race. You too can believe in accomplishing the difficult.

REWARDS

Children love rewards. As a lover of games, children are quick to participate because of the chance to be the winner. Rarely do you get children’s interest without declaring what is at the end of the road, the purpose of the journey, the reward. Have you designed your running routes to involve rewards and locations of interest?

Does your box have windows and doors?

Do you, as a runner, live within others’ expectations?

What unnecessary boundaries within your training and racing have you set? Can you explore new training theories? What race have you ruled out that you need to find courage to attempt?

• Consider a 10 day training week instead of 7 day.

• Consider less mileage or more mileage.

• Consider sprint workouts (not in cold air).

• Consider running without bio feedback (no watch).

• Consider racing in an open or masters track meet.

Dare to run like a kid!

SOLUTION

BE FREE, Run FREE

Read a favorite ADK Sports article of mine about KIDS AND RUNNING

Fatigue Tolerance: How to Become a Better Runner in 30 Days Series

#20 Fatigue Tolerance

SNAPSHOT

The entire purpose of running workouts is to develop fatigue tolerance.

DIGGING DEEPER

One of my favorite coaching podcasts is On Coaching with Magness and Marcus. Steve Magness and Jonathan Marcus are out of the box, push the boundaries, always learning coaches of elite and college runners. They started the podcast when they found themselves together discussing training and figured why not just turn on a microphone and let everyone else in on the conversation. A couple of years later they are on episode 87. I predict this most recent recording will be a listeners’ favorite, as it is already one of mine. So what I am going to share with you is totally from episode 87 with all credit given to them. I encourage you to listen to the entire over an hour recording and pick out more details and discoveries of your own.

Magness and Marcus Discuss:

There are five categories in which you can develop fatigue tolerance within a runner.

• Central Nervous system (Movement Control)

• Metabolic System (Cells’ Jobs)

• Muscular (Muscles)

• Energy (Carbs, Fat, and Protein Utilization)

• Emotional (Thoughts and Feelings)

The Important Equation

stress + rest = growth

(Peak Performance book)

• Without RECOVERY there is no improvement

• Number ONE method of recovery = sleep

• Remember, the recovery period is the source of improvement, not the activity

• It takes the central nerve system 2 weeks, most likely 28 days, depending on fitness to adapt or grow more tolerant to fatigue.

• Aerobic based training will have a 6 week delay in showing adaptation.

My Thoughts

I am fascinated by thinking of training within a new light (using the five categories listed above). Viewing training from a different direction can be very effective in identifying and understanding weaknesses (or strengths) within the training/recovery plans.

In 2013, I learned from my failure when I completed excellent training but matched it with poor recovery (mainly low sleep amounts). There are two parts to the equation, training and recovery, equaling adaption or growth. You must do both, train well and recover well.

It is very difficult to imagine and wait for training effects to show up 4-6 weeks later. AHHH! That is a long time within my quick results culture. However, it is true and I have seen it many times. I often say, 3 weeks. This will be easier or better in 3 weeks. If you keep a detailed log of your training you will be able to attribute the correct stimulus to the actual respondences since you will have many detailed recordings and not forgotten what you did 4-6 weeks earlier. Most of all ask yourself if you are a patient runner?

SOLUTION

A Runner’s Goal:

HIGHER FATIGUE TOLERANCE

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.