Tag Archives: Stretching Exercises

Standard Chartered Marathon 2011 Week 4

During the week I ran a total of 43Kms. 7kms on Wednesday, 10 kms on Friday and a 26 kms long run on Sunday. I missed running on Thursday because it was raining and I wasn’t in a mood to go out running in the rain.

I did the weekday runs around a track. I wasn’t trying something fancy like basso 800s, my goal was to maintain a high pace for the duration of the distance.

I am getting better at focusing on my feet movement. I have learnt when I keep focus on my feet movement and prevent my mind wandering am able to maintain my pace.

The Sunday long run was the best so far, I felt my body was getting stronger. I started with a goal of running 24 Kms but I extended it to 26 kms because I was feeling strong. The good weather helped, it was a Sunny morning with cool temperatures. I ran the whole route without taking water and I never felt seriously thirsty at any time. My long run consists of running a very hilly route. It is a route where you are either going up or down. I try my best to step up my pace when climbing up those hills: it is the only way to get better and stronger.

Cross Training.

After missing training on Thursday, I made sure I did indoor work outs. I did press ups and squats. I have also been doing stretching exercises to make sure my leg muscles are nibble and flexible.

So far I haven’t been timing my runs but I plan to start timing myself.

Come October 30th, I will be strong and ready to fly.

Arch Pain Running : Cause & Treatment

Arch pain when running is normally a symptom of a heel running injury. It could be a heel spur or a plantar fasciitis. To know which is which you will need to get a feel of your arch.

Cause of Arch Pain When running

The cause of the arch pain is because of  heel injury which is a common running injury. It is common because your heel is usually at the receiving end of all running impact. It is said the weight on the foot and heel when landing is four times your body weight.

Diagnosing Heel Injury

Heel Spurs – The pain is felt at the front part of your heel, where the arch and the heel meet.

Plantar Fasciitis – The pain is felt at the center of the heel. To diagnose plantr fasciitis press really hard with your thumb on the center of the heel. If the pain is felt at the center, it is indeed plantar fasciitis.

Heel injury picture : Heel injury photo

Treatment of Arch pain from running injury.

The first thing to do is stop running and take a rest. Apply ice at least 72 hours after running activity. Try heel stretching exercises, they will help to relieve the inflammation. Apply anti inflammation cream. If the pain is too much, you can’t walk or stand see your Doctor.

Hip Stretching Exercises Demo : Hip Flexor Exercise

The benefit of hip stretching is that it makes your muscles more flexible allowing them to extend back far enough behind you before it comes forward again. This flexibility allows you to run faster and stronger. It also makes you less injury prone.

The following images show types of hip stretching exercises you can do at home

Image Source : Warm Up Exercises

How To Do The Hip Stretching Exercises

Stretch until the muscle just begins to feel tight (stretch point). It is important to hold the stretch position for 20 seconds, relax for 10 seconds and repeat each exercise for each leg. The stretching program should last 10 minutes. A practical program is to perform each exercise 2 or 3 times on each leg.