a how-to for those that do not.

 
Alright runners. This one’s for you.

Last week I did a specialty workshop at work called Stretching for Runners. Somewhat of an oxymoron since we know many runners do not stretch.

Stop lying to yourself, you probably don’t either.

Hey. I’m right there with you! I certainly don’t as much as I should. But after one marathon and before #2, I am changing my ways. Or at least trying. Baby steps.

So here are 5 biggest issues runners face and how to “fix” them by strength work and stretching.

 
1. Runner’s Knee


Strengthen: Weak glutes and hips. Using a mini band, practice glute walks, clam shells or X walks.
Stretch: Lacrosse ball mobility (video below)

http://youtube.googleapis.com/v/ppDlKAmlcS4&source=uds
Until I get my YouTube channel up and working…

2. Achilles Tendinitis
Strengthen: Weak calves/tight calves. Using a superband, practice the mobility technique used below.
Stretch: Superband ankle mobility

http://youtube.googleapis.com/v/1BCICZ297tM&source=uds


3. Hamstring Issues
Strengthen: Make sure when you are training you are creating a muscle balance between your hamstrings and quads. People with over dominant quads can experience weak hammies, which results in greater tension and more prone to injury. In the same light, those who are hyper mobile in their hammies, may experience greater vulnerability and damage.
Stretch: Leg lifts against a wall corner are a great way to stretch out and get greater range of motion in your lower extremities.

 
 
 
 
4. Plantar Fascitis
Strengthen: Individuals with very high or very low arches, extreme pronation or supination are at risk here. Tight hip flexors, weak hips and/or weak core and lower back pain are signs that you could be experiencing PF.
Stretch: Time to go out and buy a good ‘ole lacrosse ball if you haven’t already! Nothing feels more divine than taking off your shoes and rolling that thing underneath your feet. Back and forth, side to side. Another great tip is using a frozen water bottle! Try multiple times per day if you can! The lax ball trick can even be done at the office under your desk 🙂
 


5. Iliotibial Band Syndrome

Strengthen: Ah. The dreaded IT band. Can’t we just take those suckers out? Well, no, since it helps stabilize the knee in lateral movement. Ya, kind of important. But you can help it out by strengthening the hip abductors (or outer thigh muscles)! Grab one of your mini bands and start doing some glute walks to work those puppies out.
Stretch: The juries still out on whether or not foam rolling this is effective. But you can certainly try rolling up and down the side of your leg for pain relief. Also good, the superband!

 
 



I hope this was helpful for all of those runners out there! I’d love to know…

How do you stretch? Before… After? Both??

-TTT

Man with a plan (Or not).

You walk into the gym. Water bottle in hand and iPod plugged in. You’re pumped up to workout. But one small problem…

You have no idea what you’re going to do.

You become distracted by flashing TVs, loud music and grunting individuals. With all the equipment at your disposal, it’s no wonder you don’t know where to begin.

Sound familiar? 

Well, you’re certainly not alone. I was inspired to write this post on Friday as I was working my shift at the gym. Two guys, who I assume met up there to workout together, came in chatting about sports. While one was un-Velcroing his lifting gloves, (post for another day) they began asking each other what they were going to do for their lift.

After choosing about 15 different chest exercises, all of which machines, they proceeded to alternate between a few different upper body push movements.

Chest press. Shoulder press. Repeat. 

No rhyme, no reason.

It got me to thinking about programing for yourself. If you’ve ever been to a grocery store without a list or Target without a plan you ultimately buy more than you expected. You’re far less organized and more sporadic with your purchases. Same goes for your workout.

There are many different programming options:
Superset: two exercises performed in a row with no rest in between. 
Compoundmovements that require more than 1 joint and more than 1 muscle group.
Upper/Lower split: working only upper body one day then lower body the next. 
A/B Splits: Same idea as U/L, but doing one set of exercises one day (A), rest, then different set (B) the next. 
Circuit: Probably the most popular! Choose exercises and go through them all multiple times. 

Push/Pull: Same concept as A/B, but now workouts are broken yup into push and pull movements. i.e.        A: Push- Bench press, Squat, Over head press
 B: Pull- Dead lift, Row, Lat. pull down


Whether you decide to program for yourself, hire a personal trainer or attend group classes…

MAKE A PLAN. Stick with it for 4 weeks. And then switch it up! 

Creating a goal and program that your body will thank you for? Now that’s smart. Going to Target without a list. Dumb. 

And very expensive. 

$$$,
TTT

Strawberry Vinaigrette

Last weekend I went to the Davis Square farmers market and bought a boat load of lettuce.

After a weekend of indulgence, Yes I do it too, all I wanted was to load my system with greens.

After getting it home, I realized I had about 634,056 bottles of salad dressing and not one enticed me.

Problem #1.

So I did what any savvy blogger would do and went to my trusty foodies and searched for recipes.

Jessica is not the first person I would necessarily go to for a salad dressing recipe. But guess what? It’s flipping amazing! Definitely the best summer-y stuff you can whip up.

Easy-breezy.

I modified hers a little since I didn’t have apple cider vinegar, I used white wine vinegar. Thank you Jessica for yet again an amazing recipe! 

** Still trying to modify this picture so it will fit the frame.

-TTT