May 08, 2010
Runners need loose calves! A tight calf will cause the hamstring to tigheten...and a
tight hamstring will cause glutes and hip rotators to overextend and tighten....That's why
stretching the whole chain of muscles is so important.
May 07, 2010
This can be fun exercise, but don't just swing your leg with abandon. Make each swing
a deliberate motion and think about the muscles that you are activating. You'll
strengthen your abdominals and stretch your hamstrings, pelvis, and hips in the
May 06, 2010
Using the foam roller might hurt a little at first, but keep at it! Over time, you will see
what a difference this "self massage" technique can make. Foam rollers are a runner's
Greg is 46 years old, and with his wife, runs a commercial and residential fencing business in Cibolo, Texas (near San Antonio). Umsted has three kids, aged 10,8, and 6. After growing up near Tacoma, Washington and attending Fife High School, Greg moved to the Houston area before eventually settling in Cibolo. Greg hit a Boston qualifying time in January’s Chevron Houston Marathon, and then recently completed the 114th Boston Marathon in 3:26, his third effort ever over 26.2 miles.
Written by Dena Evans April 17, 2010
I love Boston! The rain, the cold and the chance of snow flurries tonight!! I prefer running in cool weather but really snow?! No matter what the weatherman says I am keeping my hopes high that Monday will be perfect running weather; high 40’s, low 50’s, even a light mist would be ok at the start. The hard part with marathons is that you can make it through months of training but come race day there are so few factors that you can actually control. Weather, wind, water stations, your stomach, and other runners are just some of the many factors that you must deal with on race day but none of which you can really control.
As a perfect example, I am amazed that I can make it through months of training with only minor aches and pains and then my second to last run before race day I am running a few miles of the course and take a spill on a set of train tracks. A few cuts and bruises later I am back up and running and doing ok but it is a strong reminder that the first goal of running a marathon is making it to the starting line. Sometimes I forget that concept and get too focused on my paces and miles logged. No matter what level runner you are, making it the start is the most important part of race. Despite my fight with the railroad tracks today, I am ready and excited for Monday. Honestly, it cannot get here soon enough. I am ready to race and ready to feel the energy of the race! The Boston marathon has an energy that is unlike any other and a crowd that makes heartbreak hill worth the sweat, tears and pain. I look forward to sharing my race story with you next week!
Distance runners need strong calves and feet in order to reach the finish line of a
marathon or half marathon. This drill will help activate all the tiny muscles in the feet
and challenge your calves.
Like the previous drill, heel walking targets the muscles of the lower leg, ankle, and
foot. More of the emphasis, however, is on the shin. This drill plays an important role
in the prevention of shin splints (one of the most common complaints of distance
You might think that marathoners don't need high knee lift, but they do! This drill will
help strengthen your hip flexors, improve your flexibility, and lengthen your stride.
With every step you take on a run, you want your foot to strike off the ground with as
much power as possible. This drill will prepare your body to do that.