Stretching is an important part of fitness that people tend to neglect…myself included. I used to be really bad about taking the time to stretch everything out, and I would suffer with tight muscles and a real lack of flexibility.
Stretching isn’t just good for your flexibility and the range of motion of your joints, but it also reduces your risk of an injury, improves your muscle balance and posture, as well as increasing the the blood and nutrient flow to your muscles and cartridge (this is what reduces the soreness after training).
Before I started running back in June, I realized that not stretching after any time I’d previously run was probably a contributing factor into why I didn’t like it. If I hurt really bad the next day, why would I do it? So when I found the Couch-to-5km Running Plan, I also looked up a good stretching routine. Most running days I use the Cool Runnings Stay Loose routine, or a variation of it. It may take a few minutes after you’ve walked around a bit and warmed before you run and then about 10 minutes afterward, but its worth it in the end.
The key is to do every stretch slowly and with control, holding it for at 20-60 seconds, and only holding it to the point of mild tension or tightness. You never want to go to the point of pain with stretching.
So this week, give yourself the time to properly stretch before and after working out. Even if you can only find a little time during the day, it makes a big difference. Whether its right after you’ve taken the dog for a walk, touching your toes while waiting for the photocopier to finish, or my personal favorite, right before I go to bed.
Bedtime Yoga
Another great relaxing stress routine is Bedtime Yoga. About a year ago I really got into doing yoga as part of my bedtime routine. Not only was it a nice way to ease out all those kinks in my back from a day at the office, but it was also a relaxing way to ease my body into sleep. It only takes 10 minutes, but its worth putting aside the time a few nights a week. Instead of going to bed tossing and turning, thinking about all the work I have to do the next day, I’m relaxed and usually start falling asleep right away. Its also been helpful when I’ve had really bad instances of insomnia, and I can’t seem to get back to sleep in the middle of the night. This usually does the trick.
The best routine I have found is by the wonderful Tara Stiles. She has made a great video below of the routine:
You can also print out a copy of this routine at Women’s Health. I like to keep a copy of it in my bedside table, and another copy in my suitcase for when I’m out of town. Its a great way to wind down after a day of traveling, or to settle in and relax if you have trouble sleeping away from your own bed.
Now onto this week’s exercise log. I tried to do something every day, but work has been exceptionally stressful with the Toronto International Film Festival starting today. Even on days where I didn’t have time for a full routine, I’ve put a great deal of emphasis on stretching whenever I can. My pilates classes start at the end of the month and I want to get back to being more limber by then. Looking at this week’s log, I realize that I need to add in a few strength training sessions too. I guess that’s this upcoming week’s goal!
Exercise Log:
Wed, Sept 1: Lane Swim (1km – 25min, 2km – 51min)
Thurs, Sept 2: 30 min Ab Workout at home while waiting for dinner to finish cooking. Its all about fitting something in when you can.
Fri, Sept 3: Leisurely 1 hour Bike Ride with my brother along the lake. Dancing all night at the country bar!
Sat, Sept 4: 30 min Run (5 min warm up, 15 min run, 1 min walk, 15 min run). It was incredibly refreshing to be able to run without all the humidity. Who knew that a wind, dreary afternoon could actually make for a nice run!
Sun, Sept 5: Day Off
Mon, Sept 6: Evening Run 5.2km in 28 minutes (5 min warm up, 15 min run, 1 min walk, 12 min run) I’m up to a 8.66 min mile! While dinner was cooking I headed out on another run in the cool, drizzly weather, which actually felt perfect for a run. I think I’m being converted to a bad weather runner.
Tues Sept 7: Bedtime Yoga
Stats
Body Mass Index: 24.1
Waist-to-Height ratio: 0.44
Percent Body Fat: 27.5%
Lean Body Mass: 112.9 lb
Amazing week. You’ve go me motivated to step it up. I’ll definitely try the bedtime yoga. Sounds like a good alternative when I can’t get to a studio.