Answering the popular question about how long you should stretch for a run.

Hi friends! I hope that you’re doing well and enjoying the day!
For today’s post, I wanted to ask a common question, especially since it’s the new year and many of my friends out there are getting back to their running routines or starting new ones: how long should you stretch for a run?

Here’s the deal about stretching: science and opinions are mixed. You don’t *have* to stretch, but for many people, they find that it warms them up (it prepares the muscles for exercise and increases heart rate and tissue temperature), they may be less likely to get injured, and they may find that it mentally helps them get in the game.

How long should you stretch for a run

When it comes to stretching for a run, the recommended duration can vary depending on whether you’re doing dynamic or static stretching. Typically, dynamic stretching is best done before a run or any type of workout, while static stretching is more effective after a run.

Dynamic Stretching Duration:

Before a run, 5 to 10 minutes of dynamic stretching is usually sufficient in addition to any foam rolling. This type of stretching involves moving your muscles and joints through their full range of motion, which helps to warm up the body, increase heart rate, and enhance blood flow to the muscles. It prepares the muscles for the intense activity to come can help reduce the risk of injury.

I really like dynamic stretching because you’re working through full range of motion; it can help with altered movement patterns because you’re stretching out muscles that may be tight or underused. It feels good and energizing before any type of workout!

Static Stretching Duration:

After a run, I typically recommend 5 to 10 minutes of static stretching in addition to any foam rolling. This involves holding stretches for 20 to 30 seconds per muscle group. Static stretching helps to relax the muscles, improve flexibility, and reduce muscle stiffness post-exercise. It aids in cooling down the body, your heart rate will decrease, and it can help promote muscle recovery.

Differences Between Dynamic and Static Stretching:

Dynamic stretching is active, with movements like leg swings and walking lunges that mimic the activity of running. It’s designed to increase body temperature, improve range of motion, and get the blood flowing.

Dynamic stretching

Some of my favorite dynamic stretches before a run:

Leg Swings

Benefits: Improves range of motion, warms up the hip flexors.

Steps:

Stand on one leg with the other leg swinging forward and backward.

Keep the movement controlled and steady.

Switch sides after 10-15 swings.

Walking Lunges

Benefits: Engages multiple muscle groups, enhances blood flow.

Steps:

Step forward with your left leg, lowering your body into a lunge.

Push back up and repeat with your right

Sharing tips on how to train for a half marathon, including fuel tips, training strategies, recovery, and more!

Hi friends! How’s the day treating ya? I hope you’re having a great one.

For today’s post, let’s lace up our running shoes, shall we?

It’s been quite a while since I’ve done a half marathon (one of my Ironman friends keeps telling me I need to do another one), I still help clients and friends train for endurance events. I love creating training plans and sharing tips, so I figured we’d chat about half marathons and training strategies.

So, what exactly is a half marathon?

Well, it’s a long-distance race that covers a distance of 13.1 miles or 21.1 kilometers. It’s a challenging yet achievable goal for many runners, offering a stepping stone between shorter races like 5Ks and the ultimate endurance test of a full marathon.What sets a half marathon apart from a full marathon is the distance. While a full marathon covers 26.2 miles, a half marathon is a more manageable undertaking, making it a popular choice for runners of varying abilities and experience levels. It’s an ideal challenge for those looking to push their limits and experience the thrill of a longer race without the intensity and extensive training required for a full marathon.

Before taking on a half marathon, there are several things to consider and prepare for. It’s essential to assess your current fitness level, set realistic goals, invest in proper running gear, and pay attention to nutrition and hydration.

Additionally, understanding the course, pacing strategies, and recovery techniques will contribute to your overall success and enjoyment of the race.Training for a half marathon not only helps you physically but also provides mental and emotional benefits. The discipline and commitment required to follow a training plan can boost your mental strength and resilience, transferring into other areas of your life.

Today, I’ll be sharing a comprehensive guide on how to train for a half marathon, covering topics like creating a training plan, incorporating cross-training and strength exercises, managing your nutrition and hydration, and tips for race day success. My aim is to provide you with the tools, guidance, and motivation to make the most out of your half marathon journey and achieve your PRs (personal records!).

How to train for a half marathon

Step 1

Create a training plan or follow a training schedule. It’s important to build your endurance gradually, improving your cardiovascular fitness, and strengthening your muscles. A well-designed training plan will help you develop the necessary physical and mental strength, allowing you to conquer the distance with confidence.

Step 2

Emphasize resistance training. Resistance training will help to support all of the muscles in your legs, and can help to prevent muscle imbalances and ove

Sharing tips for exercising in cold weather, benefits, and sample cold weather workouts. 

Hi friends! How’s the morning going so far? I hope you’re having a great day. I’m getting in a quick Fit Team workout and getting ready for some out-of-town company; I can’t wait! I’m also going to take Maisey on a long walk because the weather has been dreeeeamy.

Even though the weather is starting to cool down, I’ve been thinking abut how important to keep up with a consistent routine, no matter the season. Cold weather can discourage us from working out, especially because it’s dark and can be verryyyy tempting to stay snuggled under the blankets. It can absolutely be a challenge to get up and head outside to work out, or to the gym, and finding the right motivation and routine can help you stay focused on your goals. Today, I’m sharing some practical tips on how to stay warm and injury-free while working out in the cold weather!

10 Tips for exercising in cold weather

Can you work out in cold weather?

You absolutely can, but it depends on your fitness level and if you’re used to the current climate. If you’re in Arizona like me and travel to Alaska in the freezing snow, it might be a little trickier to keep up with your outdoor workout routine. Of course, check with your doctor before making any fitness changes, and talk to your health provider if you have certain conditions that may prevent you from working out outdoors.

Some tips that may help:

Dress in layers

I like to layer my clothes, especially since the temperature fluctuates so much. You may start off with a jacket, long-sleeved tee, and tank, and end up just in your tank top by the time the workout is over. You can also wear high socks if you don’t want to start off with pants. I feel like layers is something you learn over time, especially what types of fabrics and coverage you prefer, and also how the weather behaves where you’re located. In Tucson, it’s winter at 5am, spring at 10am, summer at 2pm, back to spring at 5pm, and winter again by 8pm.

Wear sunscreen

Even if you’re cold, you may forget that being outdoors is still exposing you to the sun’s rays. Wear sunscreen on any areas that are likely to burn, especially if you’ll be out for a while. I wear this SPF on my face every single day.

Stay hydrated

The same thing goes with water! In the winter, it’s more easy to become dehydrated, because our sweat and the heat isn’t reminding us to drink water. Be sure to carry some type of water with you, and if you’re going to be doing a challenging or longer workout (greater than 1 hour), I recommend adding some electrolytes.

Wear the right gear

Extra goods, like an ear warmer, thermal leggings, and gloves can make a huge difference. You may also have to add an e