Training for the Vancouver New Year's Fat Ass 50 is going well.
Yesterday we tackled 3h on the course. Starting at Kits Point we
headed west passed the pool and the old tree trunk on the beach,
followed Point Grey Road to Jericho Beach. This used to be my
home turf and running along the groomed gravel path always felt
decadent. The views are magnificent with the the waters of
English Bay stretching to the North Shore Mountains. At Spanish
Banks we left the beach and clambered uphill into the trails of Pacific
Spirit Park.
Unlike the routes in my neighborhood, where the terrain tends to get
very steep, this course is very runnable. The surface varies from
paved side roads and bike paths, wide gravel paths and single track to
stroller approved forest trails. There is no major altitude gain.
Because of the relatively easy terrain, there are no excuses for
walking breaks. Where my gait changes on uphill and downhills
allowing for different muscles to be used, I am finding these flat
surfaces more taxing on my muscles.
I know folks who never stretch, others who do it religiously. Newest
research apparently has found no benefit from stretching before or
after a run... However, since being plagued with injuries, I figure
proper stretching won't harm me. Besides it feels good. So, I always
stretch, mostly about 10min
into a run and again at the end. Yesterday, I definitely needed
stretching. My routine consists of a series of straightforward
exercises also called the runners stretches. I usually hold the
stretches for 30sec and make sure that all joints are aligned properly.
1. Hip Stretch: Take a large step forward with your left leg. Bend your
left knee and let your body "sink" down. Make sure your knee does
not go beyond the level of your ankle. Feel the stretch in the
right hip.
2. Calf Stretch: Stand about one meter from a tree, feet at shoulder width and flat
on the ground. Put your hands on the tree. Lean your hips forward and bend your knees slightly to stretch
your calves. As a variation, place one foot about a step forward and bend at the knee.
3. Hamstring Stretch: Place your feet shoulder
width apart. Step forward with your left leg, bend your knee,
bend forward to lower your body. Lift your toes of the left foot
and imagine being pulled up by a rope attached to your tail bone.
Feel the stretch in your calf's and hamstring. Switch sides.
4. Quad Stretch: Stand on one foot. Hold the
other foot with the opposite hand and raise the heel of the lifted foot
to your bum, stretching your
quads. Keep your body upright throughout. Change legs and repeat.
5. Iliotibial Band Stretch: Cross one
leg in front of the other and gently bend you upper body towards the
side of your front leg. Switch sides. This is a hard one to feel,
but easy once you got it.
6. Groin Stretch: Place your feet more than shoulder
width apart. Placing your hands on your left upper leg, bend your
left knee and lean your upper body towards your left leg.
Feel the stretch on the inside of your right leg. Switch sides.
7. Give your self a hug, stretching your arms and back ;-)
This list is by no means complete. If you want to learn more
about stretches find one of the great books/websites or clinics that
give you detailed instructions...read: don't blame me if you snap a
cold muscle ;-)
So, do you stretch? Why, why not?
