This morning, I got up and went for my walk-run even though I wanted to stay in bed. ((Achievement 1))
I then managed to run for 12 consecutive minutes!!!!!!!!!!
((Even though I was jogging/running at quite a slow pace))
Yesterday I managed 8 minutes but in no way thought I could do it again or even beat it!!!
I was so overwhelmed once I got home, I couldn’t believe I ran for 12 minutes!! Wow, that is a huge achievement for me and I’m so pleased!
Although running for 12 minutes did mean I had to take a shorter route so my usual 22 minute walk-run was only 16 minutes… But it was worth it!
I’m going for another run tomorrow morning and I’m going to try and take a longer route and hopefully run for longer! I might even push to see if I can run a bit faster this time but I won’t push too hard because I don’t want to injure myself.
Yoga for Runners!!
I have been getting a couple of asks about the kind of stretches for runners, so I have decided to do a yoga guide on this <: this is a great way to cool down and stretch out your leg muscles and hips after a good run!
1. Passive Standing Forward Bend
Holding on to opposite elbows and with your feet shoulder distance apart, slowly drape your torso over your legs. Slowly sway from side to side, opening up your hamstrings and calves. As you exhale, slowly deepen your stretch.
2. Wide-Legged Standing Forward Bend
Widening your stance, deepen your stretch by using your peace fingers to grab on to your big toes. As you exhale, pull your torso towards your legs, feeling a nice stretch at the back of your legs.
3 & 4. Low Lunge & Lizard Pose
These are poses that help you stretch your hip flexors. For lizard pose, use a yoga block if it gets a little too intense for you. You do not have to get down on to your forearms. You can be on your palms if that feels good for you.
5 & 6. Pigeon Pose & Mermaid Pose
Both are passive hip openers, so feel free to stay in your pigeon pose for as long as it feels good. You can also go into resting pigeon pose, with your torso draped over your front leg, resting on your forehead.
If your hips feel open and good, come into a mermaid pose to stretch your sides and deepen the stretching of your hips.
7, 8, and 9. Downward Dog & Three Legged Dog Variations
Downward dog is a great pose to stretch out your calves. As you come into your downward dog, try to melt your chest towards the ground, and make sure your arm pits are pointing towards the ground and not flayed outwards. Reach your back heel towards the ground, and you’ll feel a nice stretch on your calves.
To deepen your stretch, come into the three legged dog. Feel free to open your hips in your three legged dog. This not only stretches your calves but also opens up your hips.
10. Seated Forward Fold
End off with a seated forward fold. Try not to round your back too much by shifting your gaze to your shins or toes rather than your knees. As you inhale, straighten your back. As you exhale, melt your torso towards your legs.
Feel free to come into a child’s pose or savasana to end off your stretches if that feels good <:
This is a great cooldown routine after a good run! <: Have fun! Namaste <3
I don’t know what it is, but people who run share a special bond. I felt this hard-to-explain bond with a fellow runner (who is a stranger) yesterday while running the Providence Half Marathon.
I started the race a pace faster than I’ve run a half before. I needed something to keep me at this quick pace and noticed a woman ahead of me in a grey shirt who had a really cute cheering section (her husband I assume & her two young boys who would pop up along the course to cheer for her). I saw how strong her pace was and made sure to keep this woman in my sights no matter how tired I got.
She was always in sight but it wasn’t until mile 7 that I finally caught up with her. For a couple of miles we kept passing each other or falling back behind but always pretty close. For the last few miles I didn’t see her but I had a feeling she was really close by. I was thinking how once I crossed the finish line I’d thank her for pacing me (even though she had no idea she was doing it). As soon as the finish line approached I noticed her creep up beside me and we sprinted side by side across the finish line.
As soon as we crossed she turned to me and said “I followed you for the last 5 miles, thank you for pacing me!” and of course I told her she had done the same thing for me for the first 7 miles. We laughed at this and then went our separate ways. I don’t even know her name, but in part I have her to thank for my PR at the race.
Don’t you just love when things like that happen? Maybe it’s only something a runner can understand.
Being able to dance for hours, but falling over and dying after running for less than 2 minutes
I’m sorry that I can’t give a real answer about this. I have 0 experience with compression gear, so I’ll open this up to my followers:
If you have any words of wisdom, advice or experience to share, will you reblog this and add some commentary?
I’m no expert in compression gear (what knowledge I do have is from working in a sporting goods store and using some myself for figure skating and at the gym).
For someone training for a marathon we usually recommend starting, not only with a good pair of running shoes (this also depends on what your running style is, of course that would determine what a “good pair” is for you). Next from that is compression/moisture whicking (sp?) socks.
The compression socks will assist in blood flow in your feet (and possibly legs, depending on which style of sock you choose), and in addition provide some protection from blister (and possibly wart) development. Just remember if you’re training many days a week (which I assume you would be), to pick up many pairs, or wash them between uses.
As for clothing, we’d usually recommend you go with something compression at least for the bottoms, and if you’re a female, a good fitting moisture whicking sports bra. Both will again, help prevent chafing. For the bottoms, we would probably recommend a pair of compression shorts for the summer, or training inside. You could put another pair of shorts on top of them, or there are also some shorts that are the looser layer on top, and a compression on the bottom. If you’re training outside during the winter/colder months, we would recommend that you look into compression leggings that are made out of a heavier material. Usually there’s some really nice Under Armour and Nike ones. Personally, I use the Under Armour ones for skating, and I can skate anywhere (indoor and outdoor rinks) without feeling the cold too much.
If you’re someone like me who likes to be able to move a little more freely, and added with the fact that I get really hot, really quickly, I would recommend some moisture whicking, not necessarily compression tops. I’m a fan of long bra-tops when I’m at the gym, and a looser moisture whicking (or sometimes t-shirt when I’m kinda feeling lazy) for the rink. If you’re training through the winter, not in a gym, you might want to look into long sleeved tops as well. Again, Under Armour and Nike both put out really nice, heavier, compression, and moisture whicking tops.
With respect to compression clothing, to get your money’s worth out of them, and so they last you as long as possible, and you still have the full benefits of the product, we recommend washing with a mild detergent, no fabric softeners, and hang to dry. Personally, I use the same detergent as the rest of my clothes and haven’t noticed that they wear out any quicker than any others. But I have to stress the do not put it in the dryer. I can’t tell you how many people have come back into the store with a semi-melted Under Armour compression top, and looking for a refund because they weren’t told and didn’t read the label that says to not put it in the dryer.
Um, that’s all that I can really think of at the moment. I’m not sure if you’re already a runner, but if you’re not, remember to stay hydrated on your run (there’s belts with water bottles too if you don’t feel like carrying one with you), and dress in layers. Also, remember to protect your skin (ie, sunscreen), and eyes. And if you’re running outdoors in colder weather, remember gloves and a headband/hat are your best friends!
Enjoy your training!!
How to Become a Runner (Who Actually Likes to Run!)
- Don’t go overboard: You may be ready to pound the pavement with the best of them (at least in your mind), but enthusiasm and skill don’t always match up — which can lead to discouragement and injuries that can set you back. Don’t push yourself too far or fast when you first start running; just focus on learning the right form and how to breathe while you run rather than your pace when you first start. Once you’re comfortable with how running feels, try following a plan designed to make you a faster, better runner, like this beginner’s 5K training plan.
- Go at the right time: When you run when you have the most energy, you’ll be more likely to actually like your new hobby. Try out different times to run to see when you feel your best. You may find that running those three miles in the morning is a breeze compared to mustering up enough energy to hit the treadmill after work.
- Fuel right: You need energy for your run, but slipping on your sneakers right after a big meal is a recipe for disaster. Stop the stomach aches by planning out your meals with your running times. You should wait at least two to three hours after a main meal before you go for a run. If it’s been longer, have a small, easily digestible pre-workout snack at least 30 minutes before you go.