I’m so glad I auto-scheduled both Tuesday and Wednesday’s post this week. I feel like I have been in a trance for the past three days, quietly going through the motions but not putting much effort into anything at all. Like the rest of the world, Monday’s event has shook me to the core, questioning why and draining my empathy for all of those who were effected.

Ironically enough, I have also lost all interest in running. I’ve read several other bloggers thoughts, on why they continue to run for those who couldn’t finish or those who lost the ability to ever run again. I can understand their point but personally, I’ve been completely turned off by the thought. I have however, thrown myself into my yoga practice. Yoga has always been like running: a safe place to get lost in and learn from. It’s probably no coincidence that I have started and ended each day with a longer practice, my way of reconnecting with the day and reflecting in the evening.

I had scheduled this week to be the second to last post of the running challenge, something I started earlier in the year and then neglected when I got sick and we moved. I have wanted to continue the series, but it didn’t seem right to post without remembering first.

This week’s series focuses on one of my favorite parts: the end stretch. Perhaps it’s because it focuses me to be still, an extremely difficult task for me, especially after a long workout. But- each time I push myself to be still, remain present, and stretch my tired muscles. Jon Stewert’s opening monologue resonated the most with me this week, the reminder that in each tragedy, you will find great humanity. Look for those who run towards, not away.

Below is the original post I had for the week but before we get there, I want to share with you my favorite mantra, and one that I share at the end of almost yoga class. It’s what I base my lifestyle choices on, and challenges me to constantly try to find love and kindness in each situation.

Lokah Samastah Sukhino Bhavantu. May all beings be happy and free.

Post Workout Stretches

Butterfly

If your hips are really tight, place two blocks underneath your knees for more support. Rolled up blankets can also work here.

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New here? Be sure to check out Week 1: Getting Started on a running program, Running for distance , Making a playlist, Pre-Workout Nutrition, Core-Exercises for Running, Post-Workout Nutrition, and Outside vs. Treadmill?

Getting back to our running challenge… we’ve only got 2 weeks left! This week’s topic: what to wear?

I’m the first to admit that I am a total sucker for nice workout gear. Lululemon pretty much had me at hello (I know, I know), I’m practically giddy anytime I enter a Nike or Lucy showroom, and shop for new running shoes is just as enjoyable as shopping for heels. There is something so motivating about nice, new workout clothes.

I’m not a believer in food rewards for anything, especially on a weight-loss program. I do however, believe in the power of new running shoes or top. Losing weight? Great! Instead of congratulating with a nice dinner out, how about a new pair of running capris?

Living in Northern California has enviable perks, with weather topping the list. It rarely dips below 40 degrees, even on winter mornings. Therefore, I look for clothes that support, comfort, and breathe! In high school I lived old cotton shirts and Umbro soccer shorts. While they got the job done, I definitely noticed a change in comfort when I upgraded to breathable clothes, a supportive sports-bra, and lightweight shoes.

My favorites:

Lululemon Inspire Crops 

Photo Credit: lululemon.com

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Let’s talk vanity for a moment.

Runner’s high, stress relief, and heart benefits aside, the other reason I run?

Sexy legs.

Shapely calves, tight quads, and developed hamstrings. I love the strong, defined look that says, “yeah, I work out.”

Do this series after your short runs, it usually takes me ~15 minutes to get through, then a stretch. All of the moves, except the single leg dead lifts, can be done without weights. This series was designed to target the main muscle groups that are engaged: calves, shins, quads, hamstrings, adductors, and glutes.

Don’t blame me if you start wearing your short shorts a little more often. ; )

Single Leg Dead lifts

A great balance and hamstring challenge. Stand holding weights in front of thighs and place left leg out behind you with the toe lightly touching the floor (beginner)  or lifted behind you (more advance).

Tip from the hips and lower the weight towards the floor. Go as far as your flexibility allows. You can bend the knee slightly if you need to. Engage your hamstring and press into your standing foot to return to start. Repeat until fatigued. Take a break and repeat 2-3 more time.

Keep in mind: To keep your back flat, look up as you lower down. Don’t bend the knee as you lower down. You want to use your hamstrings so the bend needs to come from the hip.

Walking Lunges

Ask my 6AM body sculpt classes- I love walking lunges! I usually make them do some variation once a week. It’s also my preferred way to end a run. It’s a great way to work your muscles while slowly lowering your heart rate.

Stand with dumbbells on each side (if using). Step forward with first leg. Lower body by flexing knee and hip of front leg and bend back knee towards the floor.  Press into forward leg and lunge forward with rear leg. Repeat until fatigued.

Body Weight Squats

Another favorite for after a run. I will usually do a good bit of walking lunges, stationary squats and then repeat until I am too tired to do any more!

Start with your feet slightly wider than hip-width and your toes turned out slightly. Engage your abdominals by pulling your belly button in and up to stabilize your spine. core muscles to stabilize your spine. Keep your chest lifted and chin parallel to the floor. Shift your weight back into your heels as lower your hips behind you.

Keep lowering, hinging at the hips and bending at the knees. Watch your knees- that shouldn’t go too far forward over your toes!

Go as low as you can, can you bring your thighs parallel to the floor? Return to start and repeat.

Calf/Shin Raises

Great to do on a curb (after an outside run), on the side of the treadmill, or on the stairs. 2/3 of your foot on a raised surface, bottom 1/3 hanging off the side. Press into the ball of your foot, contract your hamstrings and lift up. Return down to start pressing your heels down, engaging your shins as well. Repeat until fatigued.

To stretch, press into the ball of your foot and press your heel down toward the ground. Hold for 30 seconds-1 minute.

Dancer Squat with Calf Raises

One of my favorites! And no you will not get “bulky thighs” after doing this. Look at any ballerina for that myth exposed.

Stand in a wide squat, toes turned out. Press your knees out to the side and lower down. You want your spine to be neutral, the bend here comes from the knees only, not the waist. You should feel your inner thigh muscles engage as you lower and press you knees back. Hold in the lowered position and raise you heels off the ground. Lower heels and return to start.

You know the drill, repeat, repeat, repeat until fatigued.

What are your favorite post-run leg exercises?

New here? Be sure to check out Week 1: Getting Started on a running program, Running for distance , Making a playlist, Pre-Workout Nutrition, Core-Exercises for Running, Post-Workout Nutrition, and Outside vs. Treadmill?

If you’ve been following our running challenge, hopefully you’ve ventured out for a few long runs. I’m not going to put an exact mileage down on what I consider to be a long run, as they will vary from individual to individual. I consider a long run one you would consider bringing fuel along for: sports drink, chews, gels.

If you’re training for an event, such as a marathon or 1/2 marathon, your long run is much different than your weekly recovery runs. Remember that it takes several long runs for your body to become fully acclimatized to the distance. Add a few miles each week until you’ve reached your maximum distance. That way, you’re not overwhelming your body and you’re also less likely to get injured.

First, prepare your route. If your planning on going over 10 miles, try to find a route that will include a bathroom stop or two and water fountains. I am fortunate enough that I can run around parks and through the city. Close enough to pop into a Burger King for a potty break or by the public fountains if I don’t want to carry a water belt. I have a 5 mile loop from my house. I recommend finding one of similar distance and repeat it. That way, if you become fatigued, become injured, or have an emergency, you’re never more than a few miles from home.

It’s also a good idea to tell someone where you’re going. We’ve all seen the Law & Order episodes of girls who run in Central Park. Be smart. Don’t run at night, especially alone, and let someone know when your expected back. My usual line to BL is ” If I’m not back in 2 hours, call my cell. If you still don’t hear from me assume I am dead or kidnapped.”

Clearly there are no other possibilities.

You could also consider a Road ID. I don’t have one but always encourage others to, especially if you have life-threatning allergies or diabetes.

While I might sound like a worrier, and quite possibly your mother, it’s because I care. Plan for the worst, just in case.

Ok, enough with the dark and gloomy.

Let’s talk nutrition for long runs:

Dehydration is usually my first thought on long runs. Especially as it gets warmer outside or you run in a humid environment. Try to get some fluids in at least every 30 minutes during the run. There are many different types of water belts or hydration belts, find one that works best for you. If you’re running more than an hour in the heat, 90 minutes in normal conditions, make one of your beverages a sports drink.

After the 90 minute or so mark, you’ll want to start considering fuel and electrolyte replacement. Sports drinks aid in both. Since Gatorade is full of artificial colorings & flavor, make your own. My favorite DIY sports drink is from Brendan Brazier of Thrive and Vega.

You will also be depleting your glycogen stores, the carbohydrate fuel your muscles use. We’ve already discussed what you should eat before and after your runs, now let’s talk about fuel during the run. For runs lasting more than 60 minutes, it’s a good rule of thumb to take in 30-60 grams of carbohydrates every hour. Good food choices include: energy gels, endurance chews, goos, fig newtons, dried fruit (raisins are my favorite), sliced oranges, plain bagel. Find what works for you. GI distress is a common concern. Know what works with your body before race day.

What do you use to fuel your long runs?