Temperatures are cooling down, which means it’s the perfect time for running!
A lot of my clients are preparing for races and beginning their training programs. Running is amazing but over training can take a beating on your body. To prevent injury and improve muscle definition try incorporating these strengthening and stretching moves along with your training plan. If you work up to three sets of the strength moves twice a week and stretch after each run, you’ll have a smoother, more powerful stride.
To Strengthen: The Wide-Leg Squat
Stand with your feet just wider than shoulder-width apart. Bend the knees and slowly lower your butt until your thighs are nearly horizontal to floor (don’t let your knees move forward beyond your toes). Slowly press back up to a standing position. Start with one set of 6 to 8 repetitions and slowly work up to three sets of 10 to 15.
To Stretch: The Cross-Over Stretch
In a standing position, cross your right leg over your left, with your feet close together, and then slowly roll your upper body down toward the floor until you feel a gentle stretch (not pain!) along the back of left leg. Hold for 30 seconds. Switch legs, repeating twice on each side.
To Strengthen: Single-Leg Raisers
Stand on one leg on the edge of a stair or curb. Your forefoot should be on the step with your heel hanging off the back. Gently lower your heel toward the ground, and then slowly lift back up so that your body weight is on the ball of your foot. You may lightly touch the stairway railings for balance, but don’t put weight on your arms; your calf muscle should be doing the work. Start with 5 reps on each side, and build up to three sets of 10 to 15 with each leg.
To Stretch: The Drop-Off Stretch
Start standing on one leg on a stair or curb, with your heel hanging off the back (same starting position as for the single-leg raisers). Gently press your heel toward the ground until you feel a gentle pull along the back of your lower leg. Hold for 30 seconds. Then slowly bend your knee slightly, until you feel the stretch move lower on the calf. Hold 30 seconds. Switch legs, repeating twice on each side.
I’m not a big fan of protein powder and I have tried a lot currently my favorite post workout snack is become no grain oatmeal, I started upping the egg white content to 4 servings and cut some sugar and carbs my only using a half of a banana. It packs about 22 grams of protein and only about 170 calories unless you’re like me and put a big scoop of nut butter on top it which cause you’re looking at 250. But 250 calories of healthy awesomeness!
What’s your favorite post workout snack?
Tomorrows a new day! A fresh start! Lets ROCK IT!