Tag Archives: Stretching

How To Reduce Muscle Pain and Soreness After Running

There are many home therapies that you can do to reduce muscle pain and soreness after running.

Home Therapy to Reduce Muscle Pain & Soreness

Some of these home therapies for reducing muscle pain and soreness are icing, massaging, stretching and giving your body a complete rest.

Assuming you have not suffered a serious tear, the muscle soreness and pain from running is caused by accumulation of lactic acid. There is some evidence that deeping your lower body (from waist downwards) in cold water helps in flushing out the lactic acid.

StanChart Marathon Training Week 19, Fatigue & Stretching

Week 19 was supposed to have been the week when I did my final long run (a 34K run) before I start tapering, but I canceled it. I woke on Sunday morning feeling like my legs were cemented on the ground.

The leg fatigue had built up during the week. I did a 28K run on Sunday followed by two 16K runs, on Wednesday and Friday. The two 16K runs were on high tempo. I guess with the 2009 Stanchart Marathon 3 weeks away am getting excited and running very hard and fast.

Although I had been stretching my legs I had not been massaging. Professional massaging isn’t cheap? I decided to give myself a massage. When I squeezed my calf muscles I felt like screaming. All the stress of running had accumulated inside.

When am walking or running I cant feel the pain but i feel the effect of fatigue in form of slowed pace. No matter how had I try to run I only move in a slow pace.

I suspended my Sunday log run and decided to spend two days massaging myself. I have been squeezing my calf and shin muscles and now my legs are feeling lighter.

As I head into the last two weeks of training I will pay more attention to stretching and massaging.

London Marathon : 10 Training Tips

If you are training for the london marathon you will benefit from the the  following marathon running tips.

  1. Train hard but remember to take a rest.
  2. If a day or two of training is missed due to injury or illness or other reason, don’t try to cram two days of training into one. Lost days are simply lost days.
  3. Train at your projected marathon pace.
  4. Try to train at the time of the day the race starts and in the predicted weather condition as much as possible.
  5. Do the long runs.
  6. Remember to stretch
  7. Stay hydrated
  8. Eat well
  9. Do speed works round a track, it just makes your legs feel better.
  10. Listen to your body, If you feel tired take a rest, if you feel pain go easy, if the pain is too much stop running.

How To Stretch Safely And avoid Injury

A brief stretching session done regularly will help improve your performance and reduce your risk of injury.

Daily Running Tips For How to stretch safely and avoid injury

  1. The total routine need not last for more than 15 minutes.
  2. Stretch according to need, depending on soreness, tightness or the upcoming workout.
  3. Warm-up for at least 5 minutes with light jogging
  4. Perform stretches in a controlled and smooth manner.
  5. Hold each stretch for at least 15-25 seconds
  6. and the most important thing about stretching, don’t strain, bounce or force a stretch.

Good luck

Boston Marathon : 10 Training Tips

Boston marathon is the oldest marathon in the world. For most runners Boston marathon is on top 100 things in life to accomplish.

Some facts about boston marathon are

  • The route is hilly – four in number
  • The weather can be unpredictable
  • The runners are fast, thanks to the minimum standards.

10. Boston Marathon running tips

To beat these challenges Boston marathon provides every runner with a list of 10 marathon training tips.

  1. Train hard but remember to take a rest.
  2. If a day or two of training is missed due to injury or illness or other reason, don’t try to cram two days of training into one. Lost days are simply days.
  3. Train at your projected marathon pace.
  4. Try to train at the time of the day the race starts and in the predicted weather condition as much as possible.
  5. Do the long runs.
  6. Remember to stretch
  7. Do speed works round a track, it just makes your legs feel better.
  8. Listen to your body, If you feel tired take a rest, if you feel pain go easy, if the pain is too much stop running.

Source : boston marathon site

Running Tips From Haile Gebrselassie Running Clinic

The highlight at Haile Gebrselassie running clinic was the question and answer session. After doing seven laps around the stadium, we did cool down activity, stretching and jumping on the spot. At the end Haile was kind enough to give us time to ask him questions.

What is secret to his success

Training hard. This is not a secret but he emphasized the need to train more. The elite runners clock lots of weekly mileage. If you gradually increase your weekly mileage you will see improvement in your performance.

Why African runners dominate long distance running.

Success breeds success. He thought the young people in Africa look up to him and other runners as role models and this has inspired them to choose the sport as means of making a living.

Does he eat any special diet

Nothing special but he loves Teff, an Ethiopian food, a rich grain with lots of mineral.

haile-gebrselassie-coaching-clinic

Me and the King of the road

Will he try to lower his marathon record.

Oh yes! it is the way he responded to that question that impressed me. He was full of confidence. Success starts with a strong conviction : Yes I can!

About his age

“I wish to run for another 10 years but it is not for me to say but my body. I am struggling with age you know but as long as I can, I will continue competing.”

Does he plan to go into politics.

I think that could be my next step. It is not because I want power, it is because of what I think I could do for the people. He talked about a water project he sponsors back home.

My Day At Haile Gebrselassie Coaching Clinic

Haile Gebrsellasie is the best long distance runner in the world, last week he visited Kenya and I had an opportunity to train, run and chat with the King.

Gebrselassie was visiting Kenya as part of a training programme organised by his sponsor’s, security firm  G4S.

The coaching clinic had been hyped by the media and I was not going to let this opportunity slip. On the eve of the event, a sports reader of a leading TV station had reminded those who cared, “If you want to run with Gebrselassie make sure you wake up early because the training run starts at 6.00am”

I arrived outside the venue, Nyayo National Stadium at 6.15 am only to be told the whole thing was invitation only. One guard asked for an official invitation letter, then another guard demanded to know I was from which media house, that is when I decided to be smart and said dailyrunningtips.com!! He did not buy that, and I was told to step aside.

Running Lesson No. 1

Outside the stadium we were five guys, two of us were dressed in running gear while the other three were in T-shirts and jeans. At around 6.30am a lady from the security company came outside and invited me and the other guy in tracks to go in. The rest were politely told to go home. Lesson: Never turn up at a running clinic in jeans!!

Haile Gebrselassie Leading the Runners

Haile Gebrselassie Leading the Runners

Cool down activity

Cool down activity

Gebrselassie sharing his wisdom

Gebrselassie sharing his wisdom

To be great you need a great rival

To be great you need a great rival

Every Runner Got an Autographed T-Shirt

Every Runner Got an Autographed T-Shirt

I have framed it and hanged it my office

I have framed it and hanged it on my office wall

Best Running Surface for Runners

When it comes to injury prevention, surface matters!

Avoid rock-hard surfaces like concrete sidewalks and aim instead for grass or dirt trails. The idea, of course, is to run where the ground will absorb more shock, instead of passing it along to your legs.

Runners World have a ranking of surfaces on a scale of 1 (awful) to 10 (best):

  1. Grass 9.5
  2. Wood chips 9
  3. Dirt 8
  4. Cinder track 7.5
  5. Track 7
  6. Treadmill 6.5
  7. Asphalt 6
  8. Sand 4
  9. Snow 2.5
  10. Concrete

My First Run of 2009 : Checking My Fitness

Last Sunday I went for my first run of 2009. And it was one painful experience. I had not run since November 2008 and I thought I should try a 5k run round a track but I only managed to run 2k.

I tried to run fast but  I felt as if my legs were tied with sacks of sand. My chest was on fire and it was hard to believe I was the same person who had cruised to a comfortable 2 hours 54 minutes finish at October 2008 Stanchart Nairobi Marathon. It was clear the partying over Christmas holiday had done lots of damage!

The purpose of the run was to assess my physical fitness in readiness for  2009.

1. Fitness of my knees

Sore and painful knees are a bad sign. Mine felt okay.

2. Ankle fitness test

Ankle wear and tear are inevitable in running. Mine were not aching so am assuming everything is fine.

3. Strength Test

I did pull ups – three sets of 8 repeats. The goal of pull ups was to assess my upper body strength. I did the three sets but I had to push harder than normal.

4. Vertical Jump Test

How high you can jump is a sign of how fit you are. The higher the better. I jumped the normal length but it has more to do with my improved jumping technique, a  friend of mine taught me how to jump higher.

5. Leg Strength

Lack of speed and heavy legs during running is a sign I need to do stretching exercises.

6. Cardiovascular Fitness test.

Running is a cardiovascular exercise. As I was running my chest felt like it was on fire and when I stopped running my chest felt tight. The solution is to start running again.

Obama Skinny Legs and How to Build Big Calf Muscles

I share some stuff with President Barack Obama, our fathers were both born in Kenya, we both love running and lastly we both have skinny legs.

When Governor Anorld Shwasnigger was campaigning for Mccain in Pennyslavania he  joked about Obama’s skinny calves. The Charismatic Carlifornia governor even had advice for Obama on what Obama needs to do, “he needs to do some squats!!”

When this former Mr. Universe tells you how to build  muscles you better take him seriously. When he was starting out, Anorld was considered to have the skinniest calves in the business but he worked hard in the gym to get the desired muscles. So it’s possible to get the muscle you desire.

I want to build my calf muscles and I don’t have a system on how to do it but I guese I will start with the governor’s advice, “do some squats!!!”