Dynamic Stretching

This was me today. Except I was in running gear and a hot pink running jacket! (Googleimages)

The weather here in Córdoba has been frustrating me recently! For the past two weeks I've had to modify my longs runs, and/or reshuffle runs, for the week due to rain. (Which is highly uncharacteristic for this area, in general, and especially for this time of year.) 

Córdoba does need rain so I'm glad for that. I'm also glad that I haven't had to deal with unbearable hot temperatures, which are typical to this area this time of year. However, tomorrow the rain stops and next week the heat begins. So running will get back to normal...although I'll also have to wake up super early to run before the heat gets too intense.

Today I attempted to run in the rain. It was a semi-fail but at least I went. I have a water repellent (I think) jacket but it's definitely not water proof. So I was soaked through within 45 minutes. I had to take the hair dryer to my running shoes so they'll be dry for tomorrow! I have two hours to do. I should've done two hours today and then 1 hour 57 minutes tomorrow. But one can't control the weather!

I plan to discuss my conditioning program in a later post because I want to take this time to share an interesting video I found on Runner's World the other day. It's about dynamic stretching.

While haven't done "extensive" research on it, I know enough about it to want to incorporate it into my workout routine. It's supposed to be more productive (and safer) than static stretching before a workout. Typically, you should warm up before stretching since not doing so can lead to pulled muscles and other injuries. You should never stretch on "cold" muscles.

Dynamic stretching gets the muscles fired up in a way that is more useful. Of course everyone should do their own research before trying anything, but this works perfectly for me and my body. I actually don't stretch before I run even if I do warm up before. I find that my muscles are too tight and it feels like they are pulling when I do stretch before. In fact, my muscles ache a lot less since I stopped static stretching before my running workouts.

My body would benefit from some type of pre-run preparation and that's why I've decided to try these moves. They are all fairly easy and I plan to do them before my long run on Sunday. Of course I always thoroughly stretch after every workout.

Beginner Runners Part 3 -- Putting on Mileage

Taken from googleimages

There is always the temptation to do more than you are physically capable of when exercising or playing sports. I am the same. It is nice to set goals for yourself. When you meet them, and surpass them, you stay motivated. However, it is not good to overestimate your capabilities. 

• Assuming that you've been running for a few months already
• AND can run 30 minutes with no problem

It's time to start putting on mileage. 

This is mostly so that you stay in good shape and don't plateau. Once an exercise routine gets too easy it is time to make it more challenging. Obvious right? So...

How do you measure "easy"? 

• When you can do an exercise correctly
• Take your time 
• AND your body no longer responds to it. 

For me many times boredom is the main deciding factor.

I didn't worry about mileage until I'd been running for at least three months. I started with 30 minutes and then would increase the time as I saw fit. I never went over 45 minutes in those three months. 

I started thinking about distance mainly because I wanted to start running some races. So I started recording my runs to measure how long it took to run certain distances. 

Even if you never plan to run a race you will still run longer distances as you become a stronger runner.

Tips:

• Get a heart rate monitor. This will allow you to track how hard you're working and allow you to train better for endurance.
• Make 3 miles your first goal. After that build up slowly to 4, then 5, then 6... I say this because it is the distance (more or less) of a 5K. The typical newbie runners goal.
• Buy a tool to help you record your distances. Obviously, it's no use running and having no idea how many miles you've clocked in. Check out this useful tool on google. It's a free way to do the same.
• Document everything. You will thank yourself later.
• Add weight training to your routine and STRETCH UNTIL YOU GET BORED!!!. It becomes more and more important as you run longer distances to have strong, loose, quadriceps, hamstrings, abs, and back muscles. 
• Stretching and weights will help you to avoid typical running injuries like Iliotibial syndrome (weak hips), runner's knee (weak quads), shin splints (running too much too fast), and other strains and fractures affecting the legs, ankles, feet and knees.
• Have a balanced diet
• Get enough sleep
• Become familiar with RICE (rest, ice, compression, elevation). A runners best friend for sore muscles.
• Join forums and/or buy runners magazines to connect with other people and to learn from their successes (and mistakes!)
• Educate yourself. I searched on google for running programs for beginner runners until I found one that worked for my fitness level and schedule. It was incredibly helpful.

(Be sure to check out future posts on my current, tweaked, running schedule)

Also check out my posts on Beginner Runners Part 1 -- Preparation and Part 2 -- Start off Slow for more information on running.