stretching tips

Feeling Good with Pre and Post-Run TLC

Foam rolling keeps my legs in tact to tackle those long runs. (Photo courtesy of EcoWise)

Week two ­– done and done. This week for me was all about logging the miles. I’m still in the beginning of my training so it’s not a huge amount of miles yet, but it’s still a lot of time. Sticking with my trusty plan, I’m thankful that at this point, outside of the usual soreness, I haven’t had any injuries. Staying injury-free is a big goal for me during this process, and one thing I learned from The Biggest Loser is that sidestepping injuries when you are training has nothing to do with crossing your fingers and hoping for the best. That sounds silly, right? But when you think about it, how often have you really taken the time to concentrate on prepping your body for a run, or any workout for that matter? I know in the past the most I ever did was maybe a side bend or two. After injuring my IT band last spring I quickly realized the importance of taking care of my body not only before a workout, but after as well.

One of the best tools I have been using for the last two weeks is my foam roller. If you are unfamiliar with the foam roller let me first apologize for being the one to introduce you. Yes, “rolling” using the roller is not pleasant and in the beginning hurts a quite bit. It takes a few tries to get used to it, but I can truly say has saved my IT bands.  If you find you’re experiencing similar problems, pick one up at a sporting goods store of even online, they are pretty cheap!

Read more


A Survival Kit and Sunny Skies

Another perk with these packs? They are designed to stay cold for 20 minutes, so you don't have to time your ice sessions! (Photo courtesy of TheraPearl)

I have to say (and I’m sure Olivia feels the same way), so far we’ve been extremely lucky with the weather here in NYC. There wasn’t a single morning last week where the temperature was below 40 degrees, which made getting out of bed a touch easier for me. I’ve always been a morning runner, but when you can run without snot dripping down your face and frozen fingers, it’s just a better way to start your day.

My runs last week were pretty long. The weekday runs varied between 5 and 6 miles and my weekend long run was 8 miles. Needless to say, I welcomed a 4-mile recovery run on Sunday with open arms! I noticed my pace was a bit slower (about 30 seconds), which I think is due to my legs adjusting to the mileage increase. They are tired, and who can blame them? I’m hoping to get back up to speed, literally, this week.

I also unintentionally assembled a bit of a half-marathon survival kit of little things that make my training easier. Here’s what I’ve been using so far:

  • TheraPearl hot/cold packs: These are great because you can microwave or freeze them depending on what kind of relief you need. I’ve been using heated ones for my back and iced packs for my shins and knees when I start to feel achy.
  • GU Energy Gel: For long runs, anything over 6 miles. I usually eat the tri-berry flavor, but am itching to get my hands on the peanut butter ones!
  • A foam roller: To keep up with my IT band stretches from my visit with Dr. Shure.
  • Lululemon Featherweight Socks: Not only are they comfy, they are so light you feel like you’re running barefoot. Minus the blistering and sweaty feet part, of course. The right one says “run” and the left one says “fast,” so clearly I’m also a sucker for motivational socks.
  • Nike Daybreak Running Hat: It might have been warm last week, but it was also a little drizzly! This cap keeps me dry in rain and shielded from the sun during the summer.

Here’s hoping that stretching, icing and foam rolling will have my legs feeling fresh and ready to go this week. We’ve got a lot of miles to cover!

Tell me: What’s your go-to gear for running or recovering?


Sticking to a New Stretching Routine

For the flexibility challenged like myself, this rope stretch proved impossible at first. (Photo courtesy of Karen Pearson)

Prior to training, I was beginning to feel a bit achy after my runs, no matter what distance they were. That paired with some serious back pain from sitting at a desk all day landed me in Dr. Shure’s chair at Madison Square Wellness. I wanted to get a consult on my alignment and what was going with my muscles in general so that once I started training my issues wouldn’t worsen. Below, Dr. Shure’s evaluation and course of action as I start to train in the upcoming weeks:

Interesting Findings:

  • My alignment is really out of whack! Dr. Shure had me lie down and reach my arms up over my head. The left side of my body did as it was told, elbow snug against the side of my head. The right side, however, was a little out of line (literally). Because I use my right hand to handle my mouse at work all day I had serious tension on the right side of my body, especially in my shoulder and upper back.
  • You might think alignment issues aren’t important to training, but Dr. Shure told me that by not stretching and planting myself in front of my desk without taking any breaks during the day, this would quickly affect my posture while running, which could then lead to other aches and pains down the road.

Stretches:

To help maintain vertical alignment, Dr. Shure gave me a series of stretches to incorporate into my workouts. Here are some you can do at home:

  • Pec Stretch: Start by standing in a doorway or next to a fixed object with arm lifted to the side at 90 degrees. Put full forearm on the door frame or object and step through, creating a stretch in the pec region. Hold for 30 seconds and repeat with other arm.
  • Rope Stretch: Start by standing, holding rope with the right hand over and the left hand under. Actively reach right hand down back and give gentle assistance with left hand, exhaling and holding stretch for two seconds. Actively reach left hand up back as high as possible and give gentle assistance with right hand, exhaling and holding stretch for two second. Repeat for 10 repetitions, then switch hands and repeat.

Read more to see Dr. Shure’s stretching recommendations for my legs.

Read more