Motion Is Life

On a personal note, Jeremiah and I just finished our events at the United States Air Force Marathon; 1/2 marathon for me, full for him. The races were good, but I think we were both glad to see that FINISH line at the end. Speaking of finish, I just read about this postrun sequence and wanted to share it.

Stretches for Injury Prevention

FLEXIBLE ROUTINE

A 10-minute postrun yoga sequence that will improve your range of motion and prevent injury.

By Sage Rountree

Image by Daniel Krall

From the October 2009 issue of Runner's World

Most runners wouldn't describe themselves as limber or loose—especially after logging a five-, 10-, or 20-miler. But practicing yoga after your workouts can remedy that. By increasing blood and oxygen flow to muscles, tendons, and ligaments, yoga boosts flexibility, reduces soreness, and speeds recovery. This series of six poses targets runners' tightest and weakest spots, improving range of motion and strength to keep muscles and joints healthy. And as a bonus, you'll also develop balance, core strength, and focus. Done together, these exercises make the perfect postrun routine.



1. Triangle
Stretches the outer and inner hips and thighs; strengthens the core and legs.







2. Pyramid
Stretches the hips and hamstrings; strengthens the quads and core.







3. Quadriceps Stretch in Lunge
Stretches the front leg's hamstring and the back leg's hip flexors and quadriceps.







4. Pigeon Forward Fold
Stretches the hip muscles, including the piriformis, and the iliotibial band.







5. Happy Baby
Stretches the hamstrings and groin and helps release tension in the back.







6. Head to Knee
Stretches the hamstrings and calves. Use a strap for assistance if your legs are tight.