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!”

Read More….

**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

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 a runner how do I deal with injury and the frustration of not being able to participate in the sport that is so much a part of my everyday life?”

Most likely at some point in our running careers each of us will be faced with a running injury and possibly be asking ourselves the same question. Whether it be a major or minor injury, if it affects our running routine it can be frustrating. Why is this when most of the world would be delighted to have an excuse not to run? Runners are a different breed.

Over time, running becomes not only what we do, but it is how we identify ourselves. Running can become so much a part of who we are that when this aspect of our lives is taken away from us we are left feeling lost (I know, I know—pathetic, but true). Our focus, our drive, and our motivation become fuzzy. Now we all know it is not the end of the world to take a break from running (we do have lives outside of running…don’t we?), but when we are the one on the “injured list” life can seem kind of bleak.

I started running in junior high and I continued to run all through high school. After high school I competed for four years on the track and cross country team at Weber State University. Interestingly enough, throughout my junior high, high school, and college career I can’t remember having an injury that ever took me out for more than a week or two. It wasn’t until after giving birth to our first child in 2009 that I dealt with my first major injury. I had started running again, but I soon developed some lower back problems that halted my running pursuits for several months.

It wasn’t until the beginning of 2010 that I was feeling pain free and at a point where I could start building up my mileage again. After only a couple of months of training, I was encouraged by how good I was feeling.

So, in April 2010 I decided to run the Salt Lake Half Marathon just to see where I was at. I hadn’t raced in a long time and I wasn’t really sure what to expect. I surprised myself when I finished in third place (out of the women) and ran my best half marathon time of 1:21:50. I was still a long way off from where I wanted to be, but it gave me confidence and I began considering pursuing one of my “big” running goals again—qualifying for the Olympic Marathon Trials. My plan was to continue training hard through the summer of 2010 and then look to run a fast marathon in the fall.

Things seemed to be falling into place when I found out the Salt Lake Half Marathon time qualified me to participate in the Chicago Marathon (a great fall marathon to run a fast time) under the elite development program. I set out training with my new goal in mind, but about a month after the Salt Lake Half, I started having problems with my right foot. At first I tried to run through it, but eventually I realized I needed to take time off or it was never going to heal. Any training at this point was just counterproductive. Well, days turned into weeks and weeks turned into months and I ended up taking 5 months off from running. It was a very frustrating time in my running career, but I did learn a lot from the experience.

Read More….

If you aren’t logging your miles you are really missing out on an important part of running.  A training log can help you stay motivated and injury free because it gives you a chance to track your progress and analyze your training.

Tom De Marco a well known engineer once said, “You can’t control what you can’t measure”. This is even more true when it comes to running.

Click Here to download the excel spreadsheet file Training Log.

Log your runs, plus your cycling, swimming, and other cross-training activities.

For each workout, keep track of your time and distance, route, planned workout, actual workout, heart rate, food, shoe mileage, daily & weekly mileage, personal notes and more.

You can download the file here:

We know that there are more sophisticated tools out there, but we like this training log because it’s free, simple, and effective.  Make it your own and see the results!