Thank you to all the gO! Runners who came out tonight to wish me luck in Boston! I cannot tell you how awesome it was to feel that kind of support! It is an amazing thing to sit back and realize what the gO! group has become and to dream about where we are gO!-ing. I look forward to running Boston, but I REALLY look forward to telling my story over a run with my friends upon my return! You all have made this experience that much more incredible!
THANK YOU!
It was a GREAT day to be a gO! Runner!
Josh
Saturday, April 17, 2010
Sunday, April 11, 2010
NoBo Week #3
Week 3- Stretching! When, Why and How
Did you know that improper stretching is the second leading cause of running injuries? Studies have shown that morning runners become injured more often than noontime and evening runners, probably due to stretching cold muscles. It is hard to stretch muscles that are not loosened and warmed up and you take the risk of tearing a muscle. Think of your muscle as taffy. Taffy cannot stretch when it is cold, it tears. Taffy can stretch when you warm it up, and it stretches a lot! A thorough warm-up before stretching, or postponing stretching until after running, may reduce the risk of injury.
So now the question is, why do I need to stretch? Many experts agree that stretching reduces muscle soreness after running and results in better athletic performance. Gentle stretching after a race or workout can also promote healing and lactic acid removal from the muscles. Stretching is most effective when performed several times each week; a minimum of one stretching session per week is sufficient to maintain flexibility.
You need to be careful about how you stretch. Never bounce while stretching because you can tear or pull the muscle you are trying to stretch. Also avoid stretching too quickly, as the muscle will respond with a strong contraction and increase tension. Stretch slowly, and hold the stretch for a minimum of 20 to 30 seconds. Remember, only stretch once your muscles are warm either after a thorough warm up or after your run.
Basic Stretches for Runners:
Head Circles: Start with your ear near your shoulder on one side, rotate your head around to the front, ending with your ear near the shoulder on the other side. Roll your head back to the other side. Repeat 5-10 times.
Quadricep Stretch: Stand erect, holding onto a wall for support. Bend your knee behind you so that you can grasp your foot, holding your heel against your buttocks. Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place. (For some, it is more comfortable to use the hand from the opposite side). Hold for 20-30 seconds, then switch legs.
Hamstring Stretch #1: Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Hold for 20-30 seconds, then switch legs.
Hamstring Stretch #2: Stand erect near a chair or table about 18” high. Place one foot on chair with heel down and toes pointing up. Lean forward with a straight back until you feel a slight stretch in the back of your leg. Hold for 20-30 seconds (keeping the back flat), then switch legs.
Calf Stretch: Stand an arm's-length from a wall/post. Lean into wall/post, bracing yourself with your arms. Place one leg forward with knee bent - this leg will have no weight put on it. Keep other leg back with knee straight and heel down. Keeping back straight, move hips toward wall until you feel a stretch. Hold 30 seconds. Relax. Repeat with other leg.
Achilles Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.
Did you know that improper stretching is the second leading cause of running injuries? Studies have shown that morning runners become injured more often than noontime and evening runners, probably due to stretching cold muscles. It is hard to stretch muscles that are not loosened and warmed up and you take the risk of tearing a muscle. Think of your muscle as taffy. Taffy cannot stretch when it is cold, it tears. Taffy can stretch when you warm it up, and it stretches a lot! A thorough warm-up before stretching, or postponing stretching until after running, may reduce the risk of injury.
So now the question is, why do I need to stretch? Many experts agree that stretching reduces muscle soreness after running and results in better athletic performance. Gentle stretching after a race or workout can also promote healing and lactic acid removal from the muscles. Stretching is most effective when performed several times each week; a minimum of one stretching session per week is sufficient to maintain flexibility.
You need to be careful about how you stretch. Never bounce while stretching because you can tear or pull the muscle you are trying to stretch. Also avoid stretching too quickly, as the muscle will respond with a strong contraction and increase tension. Stretch slowly, and hold the stretch for a minimum of 20 to 30 seconds. Remember, only stretch once your muscles are warm either after a thorough warm up or after your run.
Basic Stretches for Runners:
Head Circles: Start with your ear near your shoulder on one side, rotate your head around to the front, ending with your ear near the shoulder on the other side. Roll your head back to the other side. Repeat 5-10 times.
Quadricep Stretch: Stand erect, holding onto a wall for support. Bend your knee behind you so that you can grasp your foot, holding your heel against your buttocks. Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place. (For some, it is more comfortable to use the hand from the opposite side). Hold for 20-30 seconds, then switch legs.
Hamstring Stretch #1: Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Hold for 20-30 seconds, then switch legs.
Hamstring Stretch #2: Stand erect near a chair or table about 18” high. Place one foot on chair with heel down and toes pointing up. Lean forward with a straight back until you feel a slight stretch in the back of your leg. Hold for 20-30 seconds (keeping the back flat), then switch legs.
Calf Stretch: Stand an arm's-length from a wall/post. Lean into wall/post, bracing yourself with your arms. Place one leg forward with knee bent - this leg will have no weight put on it. Keep other leg back with knee straight and heel down. Keeping back straight, move hips toward wall until you feel a stretch. Hold 30 seconds. Relax. Repeat with other leg.
Achilles Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.
Wednesday, April 7, 2010
Sunday April 11
Sunday will be a little different this week. Many gO runners will run the Zoo Zoom in the am. Some members of gO will meet informally to run Sunday am. On Facebook I see one group planning a 6:30 AM run at Sculpture Park.
NoBo and remaining gO runners will run at 7:00 PM at Maidu Park. Park
in the lots between the library and the baseball fields. We will gather near the
the baseball fields.
The picnic plans have been postponed for now.
Hope to see you Sunday!
Anne and Gary
NoBo and remaining gO runners will run at 7:00 PM at Maidu Park. Park
in the lots between the library and the baseball fields. We will gather near the
the baseball fields.
The picnic plans have been postponed for now.
Hope to see you Sunday!
Anne and Gary
Sunday, April 4, 2010
NoBo Week #2
Staying Hydrated
We all know that drinking fluid throughout the day is recommended, but how much do we need? The old rule of thumb was 8, 8 oz. glasses of water or 64 ounces a day. More recently the guidelines have changed to “drink when thirsty”- due to the thought that that our body will effectively signal us to meet our needs for fluid throughout the day. That being said, try to drink water with the goal of having your urine turn pale yellow to clear by mid afternoon. This indicates a body that is fully hydrated and ridding itself of waste products.
You ask, “Why is a hydrated body so important?” Well to start off with, the human body is largely made of water - 65-70% water by weight. Fluid is responsible for keeping your body temperature regulated, blood volume correct, ridding your body of waste products, maintaining blood pressure and so much more! It is hard enough to get through the work day when you are dehydrated (signs include: headaches, tiredness, nausea), but even more difficult to exercise in a dehydrated state. To insure your body is functioning at its best follow these simple guidelines:
1. Drink when thirsty. All day, every day!
2. Drink before you run. Top off your tank with 8 ounces (1 cup) 30 to 60 minutes of beginning your exercise session. Use the restroom just prior to your run.
3. Carry fluid with you. Bring along a bottle and drink 4 ounces every 15 minutes.
4. Water is fine for workouts 60 minutes or less. For longer workouts a sports drink may be of benefit; ask your coach for guidance.
5. Weigh yourself before and after your workout. Every pound you lose during your workout equates to 2 cups of fluid lost. Do this a few times and you can estimate your specific fluid needs during exercise.
6. Drink 16-20 ounces of fluid while you cool down.
7. Be aware of climate changes. If it is hot, change in humidity, or high altitude your body will require more fluid than usual.
8. Know the signs of dehydration: Nausea after exercise, dark yellow urine, dry/sticky mouth, and dizziness.
Now that you are fully hydrated, go take on the day… and that great workout!
We all know that drinking fluid throughout the day is recommended, but how much do we need? The old rule of thumb was 8, 8 oz. glasses of water or 64 ounces a day. More recently the guidelines have changed to “drink when thirsty”- due to the thought that that our body will effectively signal us to meet our needs for fluid throughout the day. That being said, try to drink water with the goal of having your urine turn pale yellow to clear by mid afternoon. This indicates a body that is fully hydrated and ridding itself of waste products.
You ask, “Why is a hydrated body so important?” Well to start off with, the human body is largely made of water - 65-70% water by weight. Fluid is responsible for keeping your body temperature regulated, blood volume correct, ridding your body of waste products, maintaining blood pressure and so much more! It is hard enough to get through the work day when you are dehydrated (signs include: headaches, tiredness, nausea), but even more difficult to exercise in a dehydrated state. To insure your body is functioning at its best follow these simple guidelines:
1. Drink when thirsty. All day, every day!
2. Drink before you run. Top off your tank with 8 ounces (1 cup) 30 to 60 minutes of beginning your exercise session. Use the restroom just prior to your run.
3. Carry fluid with you. Bring along a bottle and drink 4 ounces every 15 minutes.
4. Water is fine for workouts 60 minutes or less. For longer workouts a sports drink may be of benefit; ask your coach for guidance.
5. Weigh yourself before and after your workout. Every pound you lose during your workout equates to 2 cups of fluid lost. Do this a few times and you can estimate your specific fluid needs during exercise.
6. Drink 16-20 ounces of fluid while you cool down.
7. Be aware of climate changes. If it is hot, change in humidity, or high altitude your body will require more fluid than usual.
8. Know the signs of dehydration: Nausea after exercise, dark yellow urine, dry/sticky mouth, and dizziness.
Now that you are fully hydrated, go take on the day… and that great workout!
Subscribe to:
Posts (Atom)
