Running

              Before + after running, it's important to treat yourself every once in a while whether that's meditating, mini-massage, or even joining my free group meets (highly recommended). Rest days aren't a weakness, you're prioritizing every hour to recover your body for the next run.

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             Warm ups and cool downs are super important! A lot of people don't know the actual meaning of a warm up. Warming up prepares yourself physically, mentally, (sometimes emotionally) and internally for physical activity, and actually enhances your performance. A lot of the time, people may warm up by just jogging in place, or may not warm up at all. If you like to jog in place, keep it but do not keep that as the only exercise in your warm up. Keeping a solid warm up that sticks to the topic of running is really important that way each muscle will get its own benefit. Everyone should have their custom/preferred warm up that applies to them the most because it targets their strengths and weaknesses perfectly before actual activity begins.​

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     Structuring a Running Warmup

       Completing a warm up helps with good form and sufficient running. Note that this is just an example, and that there are many other ways to structure a warm up! Finding good warm up videos on YouTube can be a good starting point, but later on you'll want to ease into a warm up that equally helps to your benefit. (If there is already a YouTube Video that works out for you perfectly, you can keep that if it helps you at most).

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Step 1. Using a foam roller to apply on yourself is great first step. If you don't have one, an alternative can be to use the floor. For running, using a yoga block, putting your foot on it, and using your ankle to mobilize the foot can be a great exercise too. You can also use a sauna jacket as well (or just a big warm coat).

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Step 2. Aligning your posture is a good next step. Doing exercises that neutralizes the spine (whether it be the cervical to lumbar spine, or the whole spine whatever's best for you.) In the sense of running, some good exercises to include can be thread the needle, cat cow, pike stretch. 

Many people do say that stretching before can be "bad", but doing some dynamic stretching (not overdone) can directly impact your running, so don't think of it as a weakness!

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Step 3. Apply typical exercises used to prepare you for running. This will help to increase the blood flow, which is vital for good running.​

~ If your hamstrings usually are a little stiff, try inch worms (just make sure to keep your legs as straight as possible when coming back up) .

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~ If your hips feel restricted, consider doing glute exercises where your hip is turned out.

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​Having this similar thought process can help to make each run feel not only confident, but free-feeling.

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Step 4. Practice drills/exercises that assist in the nervous system when reacting. These are exercises that I can't necessarily recommend because they are unique to you! A lot of people don't do this step, but this is what actually calms the nervous system and prevents that fight-or-flight response and reacts to the external stimuli. In running, consider doing 1-2 balancing exercises that give the brain a challenge. (Rocking your heels back and forth, rocking body side to side).

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         Having the right type of running shoes is important. Depending how arched your foot arch is, it can affect the way you run in terms of absorbing any shock or vibration from the ground. Having the right shoes feel more "free-feeling" like and reduces the risk of your feet hurting and getting unexpected injury. In general, you cannot predict when you'll get an unexpected injury, but you can prevent injury from happening when doing so. Asking an employee from your local running company/podiatrist/shoe specialist near you for the right type of shoes is important. Make sure to replace your shoes often, depending how many miles you run a week. The more you run, the more frequent you should buy a pair of shoes (although don't buy new shoes every month).

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Awareness with the body can be confusing to understand. On a normal day, I spent many hours walking and standing. I came back home to see that my ankles felt tense and sore. (This is NOT a substitute for medical advice). I realized that I needed to not only relax my ankles and muscle, but also gain awareness of it. With the quiet surrounding, I was able to focus more on my body. I did use a roller against my ankles and with the "silent" awareness I had, the tension was temporarily removed. You can learn more about this scientific concept here HERE.

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