Last night’s run - Tips on Stretching
June 14, 2012
Posted By: Shaunescy
So I've been at this for about 5 weeks now and I feel like my progress is quick and slow at the same time. The things that I've gotten over quickly are my shyness about doing something new, about breathing heavy and sweating in front of strangers. And slowly, my strength and stamina are growing. I am a bit of a cardio-wuss. But that's getting better, too.
The best part about running with the group is the camaraderie. I had such a great talk with a fellow runner on the trail last night and happy ease with the group both before and after the run. That in and of itself is great for my heart.
Before the run, physical therapist from Excel Physical Therapy Jason Lunden gave a talk about the 5 Most Common Runner's Injuries:
- Patelliofemoral Pain Syndrome, which is usually caused by the training error of increasing mileage too quickly.
- ITB Friction Syndrome, which is caused by weak hips and over-training in hilly or country terrain
- Medial Tibial Stress Syndrome (Shin Splints), which often occurs early on in a persons training and is best prevented by stretching and strengthening hips and wearing proper footwear - and not over training.
- Plantar Fasciosis, which is pain in the heel caused by tight calves, weak foot muscles and over training
- Stress Fractures, risk factors include: running 40+ miles/week, a recent increase in volume and intensity of training, being female, high arches, and nutritional issues
He also walked us through a series of stretches that help to prevent runners injuries.
A big thanks to Jason, The Bozeman Running Company and Run Bozeman for all the support.
I hope your training is going well! We are looking forward to seeing a lot of mamas at the starting line come Sweet Pea. Come and train with us. It's a gas!