Due to rain Wed. we've rescheduled our training to Saturday at 9:30AM. Meeting again behind the Chateau Winery (location details in prev. thread). When viewing Bridge Women CP25K Challenge be sure to always scroll down the treads to read up on topics such as:
Team Training
Injury Prevention
Stretches for Runners
Selecting Running Shoes
Each week look forward to training tips, encouragement & team training updates!!
Yours in Health,
Corrin Childress
Friday, October 10, 2008
Saturday, October 4, 2008
Let's Team Up!!
Team Up!
Forming a training team is an great way to pool your enthusiasm. Get Ready, Get Set and Get Fit!! The 5K is still 5 weeks away. Let's hit the pavement and get this training underway. The starting point will be behind the Winery(the building w/ a fountain out front).
Chateau Elan Winery
Wed. Oct. 8th at 10AM
100 Tour De France, Braselton, Georgia 30517
If you haven't received the training plan it will be handed out at that time. No worries this is just a light introductory walk/jog. Sessions will never be longer than 30 minutes. Please call my cell phone if you have any questions 770.402.7096.
Yours in Health,
Corrin
Forming a training team is an great way to pool your enthusiasm. Get Ready, Get Set and Get Fit!! The 5K is still 5 weeks away. Let's hit the pavement and get this training underway. The starting point will be behind the Winery(the building w/ a fountain out front).
Chateau Elan Winery
Wed. Oct. 8th at 10AM
100 Tour De France, Braselton, Georgia 30517
If you haven't received the training plan it will be handed out at that time. No worries this is just a light introductory walk/jog. Sessions will never be longer than 30 minutes. Please call my cell phone if you have any questions 770.402.7096.
Yours in Health,
Corrin
Wednesday, October 1, 2008
Injury Prevention
Injury Prevention: Toe Raises to Prevent Shin Splints
Shin pain is one of the most common complaints I hear from beginner runners. If you experience shin pain when running, it may be because of weak anterior tibalis muscles, which are on the front side of your lower leg. This muscle is responsible for flexing the foot upward and, because it's often underdeveloped in non-runners, you may experience shin pain if you're new to running or you increase your distance too quickly.
Doing toe raises a few times a week can help develop the muscle and prevent shin splints.
Here's How:
1.Stand upright on the ledge of a step, with your toes hanging over the ledge.
2.Hold onto a wall, railing, or chair for balance.
3.Extend your toes as far out over the edge as you can. Only your heels should be on the edge.
4.Pull your toes on your right foot upward toward your shins as far as you can and hold for a brief second, feeling the contraction in your shins (anterior tibialis).
5.Release and slowly lower your toes to the starting position.
6.Do the same thing with your left foot.
7.Do 2 to 3 sets of 12 repetitions on each side.
By Christine Luff, About.com Guide to Running / Jogging
Alright girls we all should be into or starting our training program. Let's hear from ya!! Let me know if any groups of you are training together. Next blog I will suggest great parks in gwinnett to train!!
Keep up the hardwork!!
Yours Truely,
Corrin Childress
Shin pain is one of the most common complaints I hear from beginner runners. If you experience shin pain when running, it may be because of weak anterior tibalis muscles, which are on the front side of your lower leg. This muscle is responsible for flexing the foot upward and, because it's often underdeveloped in non-runners, you may experience shin pain if you're new to running or you increase your distance too quickly.
Doing toe raises a few times a week can help develop the muscle and prevent shin splints.
Here's How:
1.Stand upright on the ledge of a step, with your toes hanging over the ledge.
2.Hold onto a wall, railing, or chair for balance.
3.Extend your toes as far out over the edge as you can. Only your heels should be on the edge.
4.Pull your toes on your right foot upward toward your shins as far as you can and hold for a brief second, feeling the contraction in your shins (anterior tibialis).
5.Release and slowly lower your toes to the starting position.
6.Do the same thing with your left foot.
7.Do 2 to 3 sets of 12 repetitions on each side.
By Christine Luff, About.com Guide to Running / Jogging
Alright girls we all should be into or starting our training program. Let's hear from ya!! Let me know if any groups of you are training together. Next blog I will suggest great parks in gwinnett to train!!
Keep up the hardwork!!
Yours Truely,
Corrin Childress
Tuesday, September 16, 2008
Get Up and Get Moving!! I know you can do this. You have to believe in yourself and Just Do It!! Look forward to getting outdoors and enjoying this nice fall weather. If you haven't already received the 5K training schedule from Ramona let me know and I'll be happy to email it over. Good Luck and I'll be with you all the way!!
Stay Loose: Stretches for Runners Sure, stretching is not as fun as hitting the road, and the benefits may not be as immediately obvious. But a good and consistent stretching program can save you a lot of trouble and keep you running when you might otherwise become injured. Along with training gently and choosing the right shoes, stretching is the most important thing you can do to protect your body from the rigors of the road. You'll also find that the benefits of stretching include reduced muscle soreness after running and even better athletic performance.
That said, you should be careful about how you stretch. If not done properly, stretching can actually cause injury rather than prevent it. Rule number one in stretching: do not bounce. It's a common mistake, but bouncing risks pulling or tearing the muscle you're trying to stretch and relax. Muscles must be stretched gradually. If a stretch is applied too quickly, the muscle responds with a strong contraction, increasing tension. If the stretch is applied slowly, however, this contraction reflex is avoided, muscle tension falls, and you may stretch the muscle further. The lesson here: stretch slowly and hold the stretch for 30 to 40 seconds.
Do not stretch beyond the point where you begin to feel tightness in the muscle. Do not push through muscle resistance, and never stretch to the point of discomfort or pain.
Build stretching into your regular schedule. Do a pre-run stretching after a gentle warmup run of five or ten minutes, since "warm" muscles stretch more easily.
For a model stretching program, try out the 12 stretches recommended below. If you must abbreviate the routine, at least do the three types of wall pushup, the hamstring stretch, the heel-to-buttock stretch, and the groin stretch.
Repeat each stretch two or three times:
1. Wall Pushup #1
Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.
2. Wall Pushup #2
From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.
3. Wall Pushup #3
Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.
4. Back Scratch
Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.
5. Hamstring Stretch
Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.
6. Quadriceps Stretch
Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.
7. Heel To Buttock
Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.
8. Hip & Lower Back Stretch
Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).
9. Iliotibial Band Stretch
Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.
10. Hamstring & Back Stretch
Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.
11. Bridge
Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.
12. Groin Stretch
Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.
If you would like pictures of the above stretches emailed to you post your email address and i'll send them over.
Yours Truely,
Corrin Childress
Stay Loose: Stretches for Runners Sure, stretching is not as fun as hitting the road, and the benefits may not be as immediately obvious. But a good and consistent stretching program can save you a lot of trouble and keep you running when you might otherwise become injured. Along with training gently and choosing the right shoes, stretching is the most important thing you can do to protect your body from the rigors of the road. You'll also find that the benefits of stretching include reduced muscle soreness after running and even better athletic performance.
That said, you should be careful about how you stretch. If not done properly, stretching can actually cause injury rather than prevent it. Rule number one in stretching: do not bounce. It's a common mistake, but bouncing risks pulling or tearing the muscle you're trying to stretch and relax. Muscles must be stretched gradually. If a stretch is applied too quickly, the muscle responds with a strong contraction, increasing tension. If the stretch is applied slowly, however, this contraction reflex is avoided, muscle tension falls, and you may stretch the muscle further. The lesson here: stretch slowly and hold the stretch for 30 to 40 seconds.
Do not stretch beyond the point where you begin to feel tightness in the muscle. Do not push through muscle resistance, and never stretch to the point of discomfort or pain.
Build stretching into your regular schedule. Do a pre-run stretching after a gentle warmup run of five or ten minutes, since "warm" muscles stretch more easily.
For a model stretching program, try out the 12 stretches recommended below. If you must abbreviate the routine, at least do the three types of wall pushup, the hamstring stretch, the heel-to-buttock stretch, and the groin stretch.
Repeat each stretch two or three times:
1. Wall Pushup #1
Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.
2. Wall Pushup #2
From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.
3. Wall Pushup #3
Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.
4. Back Scratch
Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.
5. Hamstring Stretch
Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.
6. Quadriceps Stretch
Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.
7. Heel To Buttock
Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.
8. Hip & Lower Back Stretch
Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).
9. Iliotibial Band Stretch
Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.
10. Hamstring & Back Stretch
Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.
11. Bridge
Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.
12. Groin Stretch
Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.
If you would like pictures of the above stretches emailed to you post your email address and i'll send them over.
Yours Truely,
Corrin Childress
Tuesday, September 9, 2008
Are you ready to hit the ground running!!
Before we do that we have to access what type of running shoes we will be wearing. More than likely, you have probably been wearing your old shoes for too long. Failing to replace worn shoes is a major cause of running injuries. The usual estimates place the mileage at somewhere between 350 and 550 miles of trips through the shopping mall. LOL!! This means that many individuals should be replacing their shoes before they show major wear. In spite of the lack of wear the shoe will be gradually losing its shock absorption capacity as well as possibly starting to loose some of its stability. Examine the soles of your shoes. Note where wear has occurred. Most people seem to be amazed that their shoes wear at the rear outer corner. Next put your shoes on the table and look from the back of the shoe to the toe. If the corner of your shoe is tilted in or bulges over the inner part of your shoe, you might be one who excessively pronates. If this is so, you may want to look for a shoe with more stability or replace your shoe a bit sooner next time.If your shoe tilts to the outside, you may have a high arched foot. This in some cases can lead to ankle sprains and also increased transmission of forces to the leg and back. Sometimes individuals with this type of foot may have lateral knee pain, low back pain and outer leg pain. It will probably be important to make sure that your shoe has a fair amount of shock absorption and is not excessively controlling. Go to a running shoe store that has a good reputation (Fleet Feet, Dick's & Finish Line to name a few). Make sure you try on both shoes. Keep the shoe on your foot for about 10 minutes to make sure that it remains comfortable. After your careful and wise selection of your brand new running shoe. Bring it home, put it on and enjoy your run!
HERE ARE SOME TOP RUNNING SHOE WEBSITES
Adidas - www.shopadidias.com
Asics - www.asicsamerica.com
Brooks - www.brooksrunning.com
Mizuno - www.mizunousa.com
Saucony - www.saucony.com
I encourage you to post a thread on the blog w/ any questions or commets you have. Check back often for more tips & encouragement. Applaud yourself for taking the first step into a healthier lifestyle!!
Yours Truely,
Corrin Childress
Before we do that we have to access what type of running shoes we will be wearing. More than likely, you have probably been wearing your old shoes for too long. Failing to replace worn shoes is a major cause of running injuries. The usual estimates place the mileage at somewhere between 350 and 550 miles of trips through the shopping mall. LOL!! This means that many individuals should be replacing their shoes before they show major wear. In spite of the lack of wear the shoe will be gradually losing its shock absorption capacity as well as possibly starting to loose some of its stability. Examine the soles of your shoes. Note where wear has occurred. Most people seem to be amazed that their shoes wear at the rear outer corner. Next put your shoes on the table and look from the back of the shoe to the toe. If the corner of your shoe is tilted in or bulges over the inner part of your shoe, you might be one who excessively pronates. If this is so, you may want to look for a shoe with more stability or replace your shoe a bit sooner next time.If your shoe tilts to the outside, you may have a high arched foot. This in some cases can lead to ankle sprains and also increased transmission of forces to the leg and back. Sometimes individuals with this type of foot may have lateral knee pain, low back pain and outer leg pain. It will probably be important to make sure that your shoe has a fair amount of shock absorption and is not excessively controlling. Go to a running shoe store that has a good reputation (Fleet Feet, Dick's & Finish Line to name a few). Make sure you try on both shoes. Keep the shoe on your foot for about 10 minutes to make sure that it remains comfortable. After your careful and wise selection of your brand new running shoe. Bring it home, put it on and enjoy your run!
HERE ARE SOME TOP RUNNING SHOE WEBSITES
Adidas - www.shopadidias.com
Asics - www.asicsamerica.com
Brooks - www.brooksrunning.com
Mizuno - www.mizunousa.com
Saucony - www.saucony.com
I encourage you to post a thread on the blog w/ any questions or commets you have. Check back often for more tips & encouragement. Applaud yourself for taking the first step into a healthier lifestyle!!
Yours Truely,
Corrin Childress
Sunday, September 7, 2008
Welcome! Let's get going!!!
Hey everyone!!
We had an awesome turnout tonight at Coffee Connection and I'm blown away by how many of you signed up to do the Couch Potato to 5K in 9 weeks Challenge (otherwise known as CP25K.
I'm sure we owe it all to Hanza and Franza's amazing and inspiring appearance!!!
This officially kicks off the blog--our 9 week challenge starts next Monday, September 15th. So between now and then, talk to your friends, email the plan (if you'd like a copy email me and I'll email you one). If you have more email addresses to add to our list to keep updated on our progress, send those to me too.
Besides taking the first step to getting fit yourself, why not challenge your friends and family to do it too. The more the merrier!!! Only 10 weeks until the Kick the Couch 5k!!!
Let's do a roll call and see how many of you are out there and ready to go!!!
Ramona
PS Corrin Childress, our blog and fitness guru will be posting here soon. Check back often so you don't miss a thing.
We had an awesome turnout tonight at Coffee Connection and I'm blown away by how many of you signed up to do the Couch Potato to 5K in 9 weeks Challenge (otherwise known as CP25K.
I'm sure we owe it all to Hanza and Franza's amazing and inspiring appearance!!!
This officially kicks off the blog--our 9 week challenge starts next Monday, September 15th. So between now and then, talk to your friends, email the plan (if you'd like a copy email me and I'll email you one). If you have more email addresses to add to our list to keep updated on our progress, send those to me too.
Besides taking the first step to getting fit yourself, why not challenge your friends and family to do it too. The more the merrier!!! Only 10 weeks until the Kick the Couch 5k!!!
Let's do a roll call and see how many of you are out there and ready to go!!!
Ramona
PS Corrin Childress, our blog and fitness guru will be posting here soon. Check back often so you don't miss a thing.
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