Fitness Junction

This week:

• Knowledge Corner: Post Run Stretches

• Monthly Challenge Update: February Wrap-Up and March Preview

• Meme Center: I'm Once Again Asking...

Knowledge Corner: Post Run Stretches

Last month, I reviewed the fundamentals of static stretching. I want to take that a step further today by providing an ideal post-run stretching routine. This five stretch protocol only takes 5-8min and will hit all the key muscle groups involved in running: Quads, glutes, hamstrings, hip flexors, calves, and core. Remember, ease into each stretch and once you hit the point of tension, hold it there for 30-60sec. Here are demonstrations for each stretch, some featuring my training buddy, Molly.

1. Standing Quad Stretch: Push your bent leg backward into your hand until you feel the stretch in your quadricep.

Low Lunge: Lean into your lunge by placing your hands on the inside of your forward leg.

90/90 Stretch: Lean over your forward leg until you feel a stretch in your hips.

Sitting Head to Knee Stretch: Grab your big toe with your index and middle finger. Use that grip to pull your legs as straight as you can until you feel the stretch. It is ok to have your legs bent. Over time you will work to flatten them out and pull your head closer to your toes.

Down Dog: Ease your body back into your hips until you feel a stretch in your groin and then reach your arms forward.

Final Tip: Focus on your breath while stretching. On each exhale, try to lean a little bit further into the stretch. Stretching should never hurt but you should feel some degree of challenge in each position to maximize the benefits of static stretching.

Trivia

What's the world record for longest time spent holding a plank (hr:min:sec)?

• A. 2:19:51

• B. 3:23:13

• C. 7:58:29

• D. 9:30:01

February Challenge: 15min Outside, 5x Per Week

I'd say this month was a success. Despite dreary days, I was able to get outside plenty. I hope you found some time to get outside as well this past month and that you carry that momentum into Spring!

Upcoming March Challenge: My wife/editor-in-chief Malia has challenged me to plank for 2min with her everyday. Game on.

P.S. The 4x4x48 challenge is this week! I’ll be running 4 miles, every four hours, for 48 hours. I’ll document this quest in real time on Instagram if you’d like to see me in a lot of pain.

Meme Center

Trivia answer: D. 9:30:01. This wildly impressive feat was accomplished by Australian Daniel Scali in 2021. Makes the upcoming March plank challenge look pretty easy right?

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