Stretching is an important tool in preventing injuries. It increases joint mobility as well as the length and elasticity of your muscles.  Below are basic stretches to assist in stretching the main muscle groups used in running.  It is best to stretch a muscle that has been warmed up, so stretching for 10-15 minutes after a run is always a good idea.

"Double the fun!" (Do you sense the sarcasm)

**To view the printable version of a simple postpartum training plan go to Postpartum Training Plan

JANAE’S TRAINING LOG

Week 1: October 17-23, 2011

 Monday 10/23/11

Planned Workout:

• 30 minute brisk walk
• Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Actual Workout:

• 42 minute brisk walk pushing double jogger
• Strengthening exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)
• I went for a walk around 11 am. It took some time getting out the door, but we did it.  I made sure Teague (newborn) was fed before we left and that Raelee (2 years old) had a stash of animal crackers to munch on while I pushed the two of them in our double jogger.  It was a beautiful day and it felt good to get outside and enjoy it.  Both the kiddos did pretty well for the duration.  Teague was getting a little restless by the end and cried the last seven minutes or so of the walk home.  I passed a couple of people who were out enjoying the weather as well and I could see in their faces they were thinking “That mom needs to get her children under control”.  Overall, I enjoyed the walk despite the fact that my legs were screaming—“run!”

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**See RUN UTAH’s April/May issue page 15 “4 For Core” and June/July issue  page 17 “Simple Strengthening Exercises” for some sample strengthening exercises

POSTPARTUM TRAINING PLAN (Weeks 1-3)

WEEK 1:

Monday

• 30 minute brisk walk
• Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

• Yoga

Wednesday

• 40 minute brisk walk
• Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

• Yoga

Friday

• 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

• 50-60 minute brisk walk

WEEK 2:

Monday

• 40 minute brisk walk
• Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

• Yoga

Wednesday

• 50 minute brisk walk
• Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

• Yoga

Friday

• 25-30 minute brisk walk
• 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

• 60-70 minute brisk walk
• Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

WEEK 3:

Monday

• 15 minute brisk walk.  15 minutes of running or 3 x 5 minutes of running with 2 minutes of brisk walking in between.  10 minute brisk walk.
• Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

• Yoga

Wednesday

• 15 minute brisk walk.  20 minutes of running or 2 x 10 minutes of running with 4 minutes of brisk walking in between.  10 minute brisk walk.
• Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

• Yoga

Friday

• 25 minutes of running or 10 minute run, 4 minute brisk walk, 15 minute run, 5 minute brisk walk.
• 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

• 70-80 minute brisk walk
• Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

by Janae Richardson – Runner | Coach

The following are resources for mapping out a run:

www.usatf.org/routes/
www.mapmyrun.com

It has been six weeks since I delivered our 2nd baby and with the okay from my doctor it is now time to start exercising again. But where to start? With the birth of our first baby I jumped right back into running as soon as possible. I was able to get back into shape fairly fast, but a couple months later I ended up with some lower back problems that put me out for months. My conclusion is that I came back too fast. While my cardiovascular system may have been ready to handle the pounding and the mileage, my core was not. I had not sufficiently strengthened my abs, hips, and back after giving birth. I am determined to do it right this time and although I’m not 100% sure I’ve got it all figured out I think I’ve got some good ideas to start from. Anywho, I thought I would share my “comeback” experience in hopes that it will benefit other mothers out there trying to find their legs again.

Checklist to get started:

1. Single/Double Jogger…check!
2. New Workout Shoes (not mandatory, but I want to know that I’ve eliminated shoes as the source of the problem if injuries pop up)…check!
4. Yoga DVD’s (I would recommend the Baron Baptiste Power Vinyasa Yoga)…check!
3. Training Plan…check!
4. Communication with husband on when workout time will take place :-) …check!

by Janae Richardson – Runner | Coach

As spring brings the world around us to life, it also gives us a renewed spirit; a desire to improve ourselves.

Unfortunately, our desires often peter out before we make any real progress – especially when it comes to running.

Truth be told, it takes a lot of drive and determination to run, especially starting out.

That’s why it’s so important to set the proper goals starting out.

With that in mind, here are some helpful tips and strategies to help you set and achieve your running
goals.

Step 1 – What do you really want?

When setting a goal, the very first question you need to ask yourself is ‘what do I really want?’ and
really think about it. Don’t just make your goal “I want to run every day” or “I want to be a runner”
because there’s nothing to reach for or motivate you. You can do better than that. Try to make
your goal more tangible like “I want to run 5 miles without stopping by June 1st” or “I want to run a 5k
in less than 30 minutes in the Ogden City 5k”. This kind of goal will be a lot more motivational and give
you something to work towards. It also gives you a target date.

Once you’ve decided what you really want, WRITE IT DOWN, because if you don’t you might as well go
sit on your couch and eat Twinkies and watch the Biggest Loser.

Read More….