Contest #Begin Day 2: PHYSICAL
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Committing to the smallest actions to increase your flexibility, strength, and recovery could mean your next big PR in 2014. Today’s goal planning is dedicated to the physical training that will help shave off those extra marathon minutes. Below are the best quick-read tips from our resident yoga-expert/flexibility-guru, Erin at Jasyoga and Oiselle’s own health-strength-life master, Dr. Lesko. From quick 5 minute stretches to pregaming your winter warm up, use these to help guide your goal planning.
What action will you commit to making your running stronger? Whether your focus is on core strength, post run stretching, or strengthening your hammies, tell us on twitter @oiselle with the tag #begin! (Full contest rules and details at end of post)
10 minute warmup series:
Before you leave on a chilly winter run, take a few minutes to warm up your muscles with these helpful moves from Jasyoga.
Booty strength for runners: Your glutes are the boss of your “push off” ...so don’t let your booty get lazy! Try these moves.
Stretching for runners on a time budget:
Quick stretching variations to wake up your body on a work break or in between errands.
Keep your running feet happy:
Often overlooked, your feet need just as much love and attention! How to relieve sore feet.
Core Routine for Runners - The Dozen: 12 sequential core exercises designed for runners. Simple goal: aim to do the Dozen twice a week and build up.
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The contest rules are simple:
1. Follow @oiselle
2. Every morning at 6am (PST) look for the #Begin question of the day
3. RT & answer
4. We'll enter 3 tweeps at 6pm (PST) to be in the final drawing on Janurary 5th.
Grand prize:
A half hour goal setting session via Skype with Lauren Fleshman! In addition, our winner will receive a “Lauren Fleshman is my Homeboy” tee shirt, spike bag, Shwings, Believe I Am training journal and Oiselle threads to get you started. 2014 won't know what hit it!
Be sure to follow @oiselle and the tag #begin on twitter to help you brainstorm goals with other runners for 2014!
MORE STORIES
Core Routine For Runners: The Dozen
I was introduced to the "The Dozen" in the winter of 2012 by my favorite Oregon running family. I love this set of core exercises for its efficient targeting of core muscle groups, and because no gym equipment is required! You can do this on a grass field, in your hotel room, or really anywhere you can lay on a flat surface.
Reflecting on the Year of the Underbird
This past August, we launched our Year of the Underbird program: an open application for aspiring Olympic Trials marathoners, with a promise to select 5 women for a 6 month contract encompassing a stipend, gear, storytelling, and community support. As we reach the end of our flight with our selected athletes, we invited each of them to share a few reflections on their past 6 months as teammates.
Black History Month: Celebrating Our Athletes
We are honored to support five exceptional Black women athletes challenging norms in the running industry: athletes, advocates, and powerful voices in the sport. We invited each of them to reflect on their journeys through sport: how their identity has affected their development, and how they hope to impact the rising generation of athletes. Hear from Madie Boreman, Kendra Coleman, Brenna Detra, Carmen Pelar Graves, and Ari Hendrix-Roach.