Posts Tagged by stretch

Yoga for Runners: Holiday Gift Guide

Hard to believe that it is already December and it is time to kick the holiday shopping into high gear!  Danielle is here with some great gift suggestions to help incorporate yoga and stretching into your running routine or for the yogi in your life.

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Hello Running at Disney readers!

This month, as we head into the holiday season, I thought instead of sharing a yoga pose or recovery tips, I’d suggest some Yoga for Runner’s gifts!

These items are great for both runners who are just beginning to incorporate some yoga into their routine and those who have a regular yoga practice but are looking to really target those running muscles that need a little extra attention!

Yoga Gift Collage

Yoga for Beginners Kit

This beginner kit comes with everything you need to get your yoga practice started – a yoga mat, block, strap & DVD all for less than $30!

Yoga for Athletes Books

Sage Rountree’s The Athlete’s Guide to Yoga and The Runner’s Guide to Yoga are my go-to’s both for my own yoga practice and when I’m putting together classes. I especially recommend The Athlete’s Pocket Guide to Yoga, a small book full of short yoga sequences specifically designed to target the muscles athletes and runner’s use the most – it would make a great stocking stuffer!

Foam Roller

If you or a runner you know doesn’t own a foal roller yet then this is the perfect gift! I really like my TriggerPoint GRID Foam Roller, but there are plenty of options out there!

Yoga Classes – Online or In Person

What better way to start off your yoga practice than with some classes! I personally love in-person classes where I get the benefit of the teacher making sure I’m doing the pose correctly, but online classes and videos are also a great! For in person classes a gift certificate to a local studio would make a great gift, or you can try out online classes on a site like YogaVibes which actually has a whole series of Yoga for Athletes classes!

Happy Holiday & Namaste!

Danielle 

P.S. – If you haven’t already done so, please stop by and check out the 2014 Runner’s Holiday Gift Guide on my blog, it includes discount codes & giveaways for some of my favorite products!

You can find Danielle at LiveRunGrow.com or on Twitter at @dnardi710.

Mission to Marathon: Crunch Time and Taper

I think that Hannah and I are sharing the same feeling of craziness in that our lives seem to be getting more hectic by the minute!  However she is at crunch time for her marathon training on top of everything else, so I give her a lot more credit for keeping things together!  Today she is back with some great tips (and fun photos) for getting through the final push of training and onto the all important taper.  

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Part of me can’t believe a month has passed since I wrote my last post for RAD and another part of me can’t believe October was just a month ago. Does anyone else feel that tossed around and pulled in many different directions? We have had a crazy month and it shows by my constant yawning and deep urge to hibernate. The good news is that since it’s November, we FINALLY get to talk about crunch time and taper time for the Walt Disney World 2015 Marathon Weekend! Woohoo! We are in the home stretch!

In keeping with my compulsive list-making self I’ve compiled yet another two for you! First is about crunch time (those last few weeks of long training runs) and the second is about tapering and why it is important (reasons to repeat to yourself over and over when you get that “I just need to do another 20 miler” urge to give yourself a confidence boost). Oscar Bean offered to help demonstrate some of the Crunch time tips and provide motivation for resting during taper…

Without further ado…

CRUNCH TIME

  1. Seize the day … or the hour.

Seize

Now is the time to make sure you are getting your long runs in. These are the Saturday and Sunday runs on the RunDisney site. But while you’re at it, make sure you’re getting your weeknight runs in too. If you can’t get a full 45 mins, but can do a mile or two, that’s great. More time on your feet will help in the long run.

  1. Don’t overdo it.

Overdo

While its important to get your training runs in, don’t feel ike you have to suddenly up the game and add in extra runs. Trust the plan. Also don’t try to increase your overall weekly mileage or speed up your time too quickly. Take it easy. Remember avoiding injury is the most important thing at this point.

  1. Stretch and stretch often.

Stretch

Formal stretching is important. Where you take time to roll out on the foam roller, take a yoga class, or just stretch at home, its essential to get you to race day and beyond. BUT, I personally recommend taking little opportunities throughout the day to stretch. I love stretching my calves in the shower in the morning with the hot water on my tight muscles (I have plantar fasciitis and have difficulty walking in the morning sometimes). I also stretch at work…calf stretches at my desk, touch my toes each time I get up to go to the bathroom, and make sure I am stretching out my back, shoulders and wrists throughout the day (office work can take a toll and your arms are more important to running than you may think).

  1. Keep yourself motivated.

Motivate (1)

Whatever it is that motivates you, now is the time to keep up with it. I love reading blogs from other marathoners and flipping through quotes on quoteland.com or Pinterest.

  1. Test stuff out.

Test

Now is the time to test out the new stuff. New gear, wear in new shoes, try new fuel, etc. You still have time to recover if something doesn’t work, but its close enough that the clothes and fuel will react the same (similar weather, etc).

TAPER TIME!

Tapering typically occurs 3-4 weeks before a marathon and 2-3 weeks before a half marathon. These are three reasons why tapering is important and why you shouldn’t ignore the sanctity of the taper.

MAXIMUM POTENTIAL: Tapering allows your body as much rest as possible before race day. A rested body will allow for maximum potential on race day.

PRESERVE CAPABILITIES: Tapering allows your body to rest without losing your aerobic capabilities (proper tapering that is…)

RELAX: Rest surpasses mileage as the most important part of your training. Enjoy it! If you’re a race addict, then this is probably one of the only times you’ll be able to run decreased mileage (b/c you’ll turn around after your marathon and start training for another one). If you’re not a race addict, then you’ve probably been dying to get some family time/couch time/extra work/holiday shopping/etc done…now is the time!

Rest

Rest2

Here is my December 2014 Run Training Plan!

23 – Week Dec 1: Tuesday and Thursday 1 hour; Saturday 6 miles

24 – Week Dec 8: Tuesday and Thursday 1 hour; Saturday 7 miles

25 – Week Dec 15: Tuesday and Thursday 45 mins; Saturday 12 miles; Sunday 26 miles

**BEGIN TAPER**

26 – Week Dec 22: Tuesday and Thursday 1 hour; Saturday 6 miles

Monday, Wednesday, Friday – Long Stretches

27 – Week Dec 29: Tuesday and Thursday 1 hour; Saturday 7 miles

Monday, Wednesday, Friday – Long Stretches

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Hannah is an attorney from Harrisburg, Pennsylvania. She started running in 2011 while preparing for the Bar Exam as a means of helping her focus on her studying. Hannah completed her first half marathon in October 2011 at the Nike Women’s Marathon in San Francisco. In 2013 she completed 13 running events including 5 half marathons, 2 10ks, 3 5ks and 3 fun races (2 color runs and a zombie run).  She enjoys setting goals and crossing things off of her “bucket list.” Follow Hannah at www.workorrun.com, where she blogs about her everyday goals and challenges.

Yoga for Runners: Happy Hips Part 2

runDisney race season has officially began and I know many of you are getting ready to run soon!  Now it’s more important than ever to make sure you are taking care of all of your joints, especially your hips.  Danielle is back this month with more stretches to keep your hips happy!  The best part is that you can do these while longing around with the family.

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This past weekend I ran a half marathon, didn’t stretch at all, got right in the car and drove 3 hours to get to my cousin’s wedding and let me tell you by the next morning my hips were killing me!

If you follow me on Instagram you may have seen this picture already, but Sunday morning I sat out on the deck doing a few simple stretches and realized they would be great to share with the Running at Disney readers!

Deck Yoga

The best part about these two poses, is that they’re quick and easy to do even while you’re just sitting and watching TV!

Cow Face Pose

Cow Face Pose

  • begin seated crossing one leg over the other with knees stacked directly on top of one another
  • bring heels back and in towards hips
  • to deepen the stretch (ONLY if this is not already enough!) begin to fold forward hinging at the hips
  • hold for 1 minute, uncross legs and repeat on the other side

Fire Log Pose

Fire Log Pose

  • begin seated crossing one leg over the other with shins stacked directly on top of one another and ankle to knee alignment (left ankle on right knee and left knee on right ankle)
  • to deepen the stretch elongate your spine and fold forward hinging at the hips (not rounding the back)
  • hold for 1 minute, uncross legs and repeat on other side

If you have any questions regarding these poses or incorporating yoga into your routine feel free to leave a comment below or you can find me at LiveRunGrow.com or on Twitter at @dnardi710.

Happy Running & Happy Hips!

Yoga for Runners Recap!

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If you read Danielle’s blog Live, Run, Grow, you will know that she has A LOT going on right now!  New job, moving to a new state, the Disneyland Half Marathon…all super exciting!  Because of all this, she is taking the month off from her Yoga for Runners series, so I thought it would be a good time to do a quick recap of all of the great yoga tips she has put together in the last few months.  You can click on the link to each topic to read the full post.

Warm Up & Cool Down Routines

A lot of us (myself included!) do not take enough time to do warm up and cool down stretches, however they are key to staying injury free.

Triangle Forward Bend

Legs Up the Wall

One of my all time favorite recovery poses (thanks to Danielle) that helps recirculate fluids through those tired legs.

Legs up the Wall 2

Love Thy Feet

Since your feet are pretty important when it comes to running, you want to take care of them so you can keep running pain free!

Alternate Arch Stretch

Happy Hips

Hip stability and flexibility are key to efficient and safe running.  Mobility in this area will help you to increase speed and effectiveness of your runs.

Pigeon Pose 1

Hotel Room Yoga

With the beginning of runDisney race season, many of us will be staying in hotels over those race weekends.  But even with limited space, you can get some great stretches in so you perform at your peak!

Hotel Yoga 1

Danielle will be back in September with some more great Yoga for Runners.  Best of luck in all of her new adventures!

If you have any questions regarding any of these poses or incorporating yoga into your routine, feel free to leave a comment below or you can find Danielle at LiveRunGrow.com or on Twitter at @dnardi710.

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Yoga for Runners: Hotel Room Yoga!

With runDisney race season kicking into high gear, Danielle has the perfect post this month for everyone traveling to a Disney Park in the next few months to run.  Great tips!!

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Hello Runners!

I hope you’re all enjoying your summer so far and are keeping cool and hydrated!

With the Disneyland Half Marathon Weekend coming up later this month I thought it would be a good time to share some poses you can do right in your hotel room while traveling for races!

If you practice yoga, you may know that we often use props to help support or align ourselves in a pose – well your hotel room is full or props!  The bed. A chair. The wall.  Use them!

Here are a few of my favorite yoga poses you can do in limited space and using the “props” in your hotel room:

Triangle Forward Bend Variation

This is a great post-run hamstring stretch!

Place one leg on the bed and keeping your foot flexed slowly fold forward until you feel a gentle stretch along the back of your leg and hamstring.  Hold for 5-10 breaths.

Hotel Yoga 1 

Standing Pigeon Pose

This is a variation of pigeon pose and provides a great hip opener and piriformis stretch.

Place one leg on the bed, bend the knee into a 90 degree angle and allow the hip to open.  This may be enough of a stretch for you, but if you would like to deepen the stretch you can gently fold forward at the hips.  Hold for 5-10 breaths.

Hotel Yoga 2

(For additional variations of pigeon pose be sure to check out last month’s RAD Yoga for Runners: Happy Hips!)

Downward Dog Variation

Downward dog is a great pose to restore and stretch before or after a run.  This version uses the bed for support and gently stretches the calves, hamstrings and shoulders. 

Hotel Yoga 3

And of course, don’t forget “Legs Up the Wall” which I wrote about a few months ago!  All you need is a little wall space and you have the perfect place to relax, restore and recover!

If you have any questions regarding these poses or incorporating yoga into your routine feel free to leave a comment below or you can find me at LiveRunGrow.com or on Twitter at @dnardi710.

So, who will I be seeing in Disneyland??  Both my husband and I will be doing the Dumbo Double Dare (his first half marathon!), so please say hello if you see us!

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