Stretching and Some Flexibility

I never, ever leave for practice or a race without my stretching rope. I attended a running camp, The Running School (www.therunningschool.com), for three summers. (Wow, were we worked hard there!) Jim and Phil Wharton, competitive runners and world-renowned trainers, taught us the importance of active isolated stretching (AIS) in training. What all that jargon really means is that we can make a huge difference in our performances by simply incorporating a rope into our daily stretching routine.

Let's face it: nobody ever likes getting injured! I definitely think stretching ropes are worth the investment. I even have 3 (1 blue, 1 red, and 1 purple and white)! Although a little excessive, mine are all DIY stretching ropes. You can pick up some boating rope up at your nearest marina. (I prefer this method because you can cut it to your own desired length.) Cut the rope and then simply burn the edges (to keep it from becoming frayed). But, if you think that fire seems like a recipe for disaster and prefer to find a more standard rope, there are hundreds of websites that sell them online! (They run about 10 bucks each.) Here are some tips and tricks to my favorite leg stretches that I picked up over years of training:

The two speedy ladies, Megan and Liz, (pictured above) also attended The Running School with me! Thanks to their modeling, I was able to make this cool stretching sheet to share with you guys. :)

Want to know other ways I combat soreness, injury and muscle pain? No secrets here! I have two necessities which I could not train without: The Stick and a cylindrical foam roller. The Stick is such a fun and efficient massage tool. It is simply a plastic rod with spindles that roll independently of each other; they really work through every and any inch of muscle discomfort. The Stick helps me stay loose before races. I have a longer one, which is a bit more pricey, but they can range anywhere from $27 (travel size) to $57 (large--even this is pretty portable), depending on the size. I usually roll it over my calves to help shake out any tightness!

A foam roller, on the other hand, is much wider and better for rolling out large, sore muscles. (You can buy it for as cheap as 12 bucks. Half-size is only 5.) It literally breaks up trigger points and adhesions, which restrict muscle movement. It is great to have lying around the house. When I'm watching a good show, I'll usually take out my foam roller and stretch out my muscles after a day of hard training. (Double the relaxation!) This is a good guide to get you started and show you the different ways to maneuver the roller: http://www.performbetter.com/catalog/assets/Exercisesheets/PDF/FoamRoller.pdf

I hate spending money frivolously, but I always feel so sore when I don't get in a good stretch. Looking back, I have no regrets! They were all such good investments.

Stay safe and happy stretching. xx