Thanks for stopping in to chat again about running! Running is probably my fourth favorite topic of conversation, after what I like to eat, how cute my dog is, and how the book is always better than the movie.

Today I have collected my thoughts about post-run stretching and cool downs. Just how it has all helped me feel great these past few months.

In case you want to catch up, I’ve been slowly writing this little series. You can click the links below to read about each topic. I would love to hear your thoughts!

7 Simple Improvements to Running

1. Dynamic Warm Ups before every single run, no matter what.
2. Tweaks in Running Form (thanks again Mickey!)
3. Longer, more mindful stretching cool-downs
4. Abs, Glutes, & Hips! Actually all sorts of cross training, but especially core work.
5. Diet Improvements, especially migrating toward the “Queen-Princess-Pauper” pattern.
6. Intuitive Living, all the things we do daily to re-learn how to trust our own bodies
7. Attitude and Outlook! Gratitude every day, for every mile, no matter what.

#3. Cool Down & Stretch!!

All the time runners joke about how they know they should stretch more, but they just don’t. Why do you think that is? My theory is that the ritual robs more of our precious laced-up time. We’re busy people and are already bummed for the mile we missed doing dynamic warm ups, right? haha

The thing is, stretching is magical. It feels good immediately to lengthen and rest our hard working muscles while we catch our breath; and it does a lot long term to prevent injury, helping us avoid back-body tightness and all kinds of other problematic stuff. I am pretty sure not stretching for so many weeks had a lot to do with my foot pain turning into total calf pain, then knee pain, hip weirdness, etc. All better now, though!

Rather than reinvent the wheel and tell you exactly what stretches to do (they are so easily researched), I’ll just encourage you, if you don’t have a routine yet, to find one and be consistent. I used to think it was just a fancy formality, but it really does help. Mine takes maybe 6 or 7 minutes and is deeply refreshing.

And I will offer these extra personal tidbits:

• Hold each position for a longer time than you think is necessary, no bouncing please.
• Explore twists and deepening moves as you go, like in yoga. Find the tension in your body, the sweet spots, everything.
• Breathe fresh air and light into your body as you stretch, too. (Yes I know that makes me sound like I follow moon cycles, I do.)
• Lastly (this is the most personal part) give thanks for the miles you just finished. Let your cool down be an overall closing ritual so that you end on a really positive, healthy note. Even on the days you are not super quick or maybe your endurance was slightly less than you wanted it to be (hello summertime temps), you did more than zero! And by giving your body some TLC you get to try again soon. Also, I have always been vainly critical of my legs, so this deliberate act of appreciation for my body’s work has done wonders to help me feel happier and more focused on health and wellness than just looks.

Results?

Since adding the dynamic warm ups before running and the cool down stretches after, I have noticed a delicious flexibility in my joints and actual smoothness in my muscles. Strong but not stiff. Really nice.  I rarely hobble around the farm anymore, either, which is good. I definitely look forward to those mellow minutes at the end of each workout.

So do your warm ups. Have great form. Stretch!

And do George Michael karaoke if you get the chance.

“Stretching’s natural, stretching’s good!
Not every runner does it, but every runner should!”
XOXOXOXO

(UPDATES MADE ON JULY 20th)

This is part two of a seven-post series on things I’ve discovered to greatly improve my own running.

7 Simple Improvements to Running

1. Dynamic Warm Ups before every single run, no matter what.
2. Tweaks in Running Form (thanks again Mickey!)
3. Longer, more mindful stretching cool-downs
4. Abs, Glutes, & Hips! Actually all sorts of cross training, but especially core work.
5. Diet Improvements, especially migrating toward the “Queen-Princess-Pauper” pattern.
6. Intuitive Living, all the things we do daily to re-learn how to trust our own bodies
7. Attitude and Outlook! Gratitude every day, for every mile, no matter what.

I shared part one last week, dynamic warm ups, and a bunch of you had great insights to share. Thank you! I really love having a wide circle of running friends and always welcome your input!

Full disclosure: As I refine this post on Monday evening, June 19th, I am on another unplanned running hiatus. That springtime injury which I have been sort of bragging about having resolved on my own? Ha! Well, this past weekend it flared up again, leaving me at a pretty distinct and painful limp. So between now and early Thursday morning, when I see my orthopedic doctor, no running at all. Very much a bummer. But I am determined to be smart and keep the long term recovery in mind this time. I will keep you posted.

Despite my recurring pain, I still think the following advice is sound.

Improving my running form did help me get back out there, and it helped me feel better day after day. Anyway. I don’t think you can find any good body of running information that doesn’t stress good form.

Running Form: Our friend Mickey is an avid runner, on a streak actually that as of July 20, 2017 is 964 days long, and he recently suggested I look closely at my running form to see if a couple of tweaks could reduce foot pain. He said to keep my stride shorter and lean forward a bit, so that my feet fall more or less beneath my hips. He described a way of “asking myself” how something might feel, and I just grooved that.

I had for so long thought that in order to run well I had to run hard and aggressively. What a refreshing idea that shorter, sweeter, softer strides could get me a pretty good workout and protect my feet, too.

I guess I had at some point realized that heel strike was not ideal but over-corrected to running nearly on my tip toes. At least during speed work, which was largely my focus during the weeks I first noticed that injury. Lots of ill-aligned, high-impact, sloppy landings on the balls of my feet must surely have put unhealthy pressure on my arches, which caused me to twist my feet away from the pain, which then made my knee ligaments tight, etcetera.

The hip bone’s connected to the knee bone. The knee bone’s connected to the foot bone!

So Mickey’s advice to relax my leg reach and try to land my feet under my hips was super helpful.

Also: Relax your upper body and pump your arms lightly if at all (unless it’s a speed day), especially your hands, pretending to hold a potato chip between your finger and thumb, and tilt only slightly forward. Then see about tightening your glutes and belly (CORE!!) so much that your could hold a $100 bill between your cheeks as you run. Ha! The first time i read that I laughed so hard. But it helps, and it’s great reinforcement for all the core work we know we should be doing.

Before we get too worried about having to keep track of a million details while running (running should mostly be relaxing, right?) let me suggest what works for me, when it does work:

Just use your warm up miles or so to get in a groove. Find your pace and settle in, getting your posture and stride and everything comfortable, then stop thinking about it. Maybe when your Garmin beeps a mile or every other mile, do a little mental sweep of your body to see if you’re okay. You probably are.

That photo of me above was taken two years ago, back when I wasn’t overthinking anything and my body responded well. I was happy and comfortable and had no idea about my pace or anything. Sometimes I think I should have just kept running and never tried to get better, ha!

By the way. A bonus benefit of improving my form recently was a slightly better “easy effort” pace. Again, while it lasted. This past weekend I happened to be sprinting when the sharp pain returned, so who knows.

Hopefully by Thursday I will be armed with some good doctor’s visit info to share.

Side note: We met Mickey and his wife Kellie through Trisha and her husband Brad. So many great people in our life! We are very grateful.

Gotta go. I hope this helps, and I really hope that if you have some insight you will feel encouraged to share it!

Happy running, and stay safe!
XOXOXOXO