Stretching is KEY!

Warming up and stretching is very important and key to having successful runs.  It took me a long time to get a grasp on this.  For a long while, I would skip stretching after a run because "I didn't have time" or "I didn't feel like it".  Now that I've increased my distances a bit, I see how pertinent stretching is, and if I skimp on stretching after a run I certainly feel it the following day.  Stretching and warming up are crucial to preventing injury.  Here is a glimpse into my pre and post run stretching/warming up routine:

Pre-Run
-20 jumping jacks
-40 leg swings per leg- 20 front to back, 20 side to side
-20 walking lunges per leg
-2 minute warm up- jog at a slow pace, usually around ~10 min mile pace, from my front door to intersection (where I begin my routes)

Post-Run
-5 minute cool down- I usually walk to the end of my block and back after I get home from a run
-The following stretches for 25-30 seconds each (on each side):
-Hip flexor: kneeling on the ground, place one leg out in front at a 90 degree angle (knee/ankle aligned).  Gently press weight forward onto that leg, to feel a stretch in the opposite hip area.
-Standing calf: facing a wall, place toes of one foot upright against the wall, with your heel on the ground.  Lean gently into the wall until you feel your calf muscle stretching.
-Quad: standing on one foot, bend the other leg at the knee, bring behind you, and hold with your hand. 
-Sit and reach: probably the first stretch anyone learned how to do! Your basic sitting on the ground, bend one leg at the knee, and reach for the other foot.
-Foam Rolling:  I know I am not the only person who despises my foam roller.  It works wonders, however. I try to incorporate it daily, but that's nearly impossible, because I really hate it that much.

I really like this article about post run stretching.  It's simple, and easy to understand.

I have my first 5K tomorrow.  Surprisingly, I've never actually RUN a 5K race.  I've walked in several, and I run the 5K distance often, but never in a race!  It's the Red Dress Run for Women, in West Hartford, CT.  Stay tuned for a full recap on Monday!

Other things happening:
-My new summer league kickball team had our first game last night, and we won!  We've scheduled a team "practice" on Sunday afternoon, more like a fun kicking session!
-I have orientation at a new fitness studio called m.e.l.t. on Sunday morning.  I purchased a Groupon for a three week trial.  The workouts are only 30 minutes long, so I'll be curious as to how effective they are.

What is your pre run and post run routine like?  What are your thoughts about stretching?

What is your favorite distance to run?  Why?

The most exciting thing planned for your weekend is ______________.
Happy Friday!!