Today was a short 3miler, 4.85 km in 31:19, avg pace 6:27/km burned 956 cal. Now that is what the watch said but I don't think I really burned 956 calories. That's double what it usually says so maybe today the watch was off a bit.
Lots of stretching before running this morning. 'Mr. Charlie' was in my left hamstring all night which made it really hard to sleep but at the normal 6:45am wake up I was up and getting ready for the run. I did two rounds of stretches, rolled and used the electric muscle massage machine to loosen it up my hamstring. I did as much as I could before going out. Once out on the trail it didn't really affect me or my performance in my run. Actually I improved my time by 2 mins...still need to get that time under 30mins for sure.
So who has some suggestions for additional exercises I could do to stretch out that hamstring? I find all the muscles on the back of my body, lower back, buttoxs, hamstrings and hipflexers are all really tight. All you runners out there what does your stretching routine include? Looking forward to a rainy weekend...
Subscribe to:
Post Comments (Atom)
Hey Laura. You are amazing! What a wonderful thing to do with your dad. This is so touching. I know that you both will come in the top 10 for sure. I know you may think I need my head read but I have all the confidence in you both. The one thing that many top performers use these days, including olympians, is Yoga. It will stretch you out and help you build inner muscles that no other exercise can. Good luck!
ReplyDeleteHi Laura, okay, here are my stretching exercises for all running muscles. That doesn't mean there aren't more. Of course there are. Use what you like. I do before and after my runs, religously. I have never been injured. Before run always stretch easiely, after run stretch harder as your muscles will now be warmed up.
ReplyDelete(1). Hands against the wall, extend your feet out as far as is comfortable. Count to 100. This loosens up your hamstrings and calves.
(2) Now leave one leg back and put other leg forward and about 6 inches from the wall at right angles. Stretch the extended leg to the count of 30. Now do the other leg.
(3) Hamstrings. Stand up, cross one foot over the other, try to touch your toes. Count to 70, at every ten second count, stretch a little more until you count to 70. Now do the other leg.
(4) Turn sideways on the wall. Put one hand against the wall, the other on your hip, push down sideways and count to 30. Now do the other side. This stretches your hips, back and lower ribcage.
(5) Stand up, put left hand up over your head and down your back as far as you can. Now, place your opposite hand against your elbow and push until the count of 50. This stretches your upper chest area and shoulders. Now do the other arm.
(6) Your just about done! Now, kick your left foot up and grab the top of your foot into your left hand. Push your knee into your other knee and hold your foot to the count of 70, like your hamstring count. Now do the other foot. This exercise stretches your quads. Every stretch for the front of your body should be the same for the back of your body.
(7) Now, Laura, here is the part I have been avoiding telling you to do religiously from now on. You will notice as you increase your milage that it is getting more diffficult to left your legs. That is why you were sooo tired at the end of your first 5 miler.
What you need, desperately, now is stomach muscles. The only way to get those is by doing situps. So, lay on your back, put your hands behind each ear. Cup your fingers right behind your ears. Raise your knees so your feet are flat on the floor. Now raise your head up as close to your knees as possible, don't strain. When you are going up, push your breath out. When you are going down suck your breath in. Do 30 pushups before you stop. Do this before you run and after you come in. By the end of the second week you will never be tired at the end of your long run again.
That is about it Dear. It works magic for me. This total exercise regime only takes me 15 minutes before and 15 minutes after.
This is the price you pay to run long and never get injured. Knock on Wood.
Love you,
Cheers,
Dad