Pre-Run Dynamic Workout

Short fluid stretches before a run increases blood flow to muscles and joints so you can ease into your run more quickly. Each move is held for about 2 seconds before releasing and moving on to the other side. Start with 10 reps on each side, then add additional movement as needed. Here are the 5 we do before each club run:

  • Walking pigeon

  • Walking hamstring stretch with arm swing

  • Walking calf stretch

  • Leg swings side-to-side

  • Leg swings back and forth

It’s a good idea to create a post run stretching practice too. Post run stretching has different goals and should be held longer. Need some post run stretching ideas? Check out our blog post here.

Post Run Stretches

While we recommend a faster moving dynamic warm-up before your run, holding stretches longer and deeper after a run helps maintain muscle length and flexibility. Dedicate 10 mins after every run to stretching will lead to fewer aches, pains, and injuries. Start with these 6 moves and add more as you need.

Down Dog: Hold for 3 - 5 breaths, relaxing heels towards ground. Look for a stretch in the calves and hamstrings.

Pigeon: Hold for 3 - 5 breaths on each leg, finding a stretch in the outer hip of the front leg.

Seated Forward Fold: Hold for 3 breaths then take a breath in, extend through spine, sink deeper and hold for 3 more breaths. Bend knees if needed. This stretches the hamstrings and calves.

Single Leg Stretch: Hold for 3 -5 breaths on each side stretching the inner thigh.

IT Band Roll: Use a foam roller or rubber balls to roll the length of the IT band for 1 min.

Hip Flexor Roll: Use rubber balls to roll inside the eye of the hip for 1 min on each side.

If you’re looking for more stretching guidance we offer a deep stretching yoga session Sunday’s at 3 pm made specifically for runners, you can get more info here.

Run Club Rules

Group runs bring people together, both seasoned and newer runners and creates a social atmosphere that supports a runner’s training needs. To help ensure your group runs are well organized and safe we have the following rules for our group runs.

  1. LEAVE NO ONE BEHIND FOR ANY REASON (bathroom breaks, “need to walk”, twisted ankle, etc).

  2. Sign in and out of all group runs

  3. Follow the route provided by the club leader

  4. No headphones

  5. No dogs

  6. Be mindful of your language and conversation content. Adult conversation does happen on group runs, but it should not go so far as to create an uncomfortable atmosphere for the group.

  7. Do not run more than two abreast especially on busy roads, sidewalks, or multi-use trails. The goal is to share the roads/trails, not hog them.\

  8. Obey all traffic signs. The group leaders should NEVER run the against a light or through a stop sign . Mid-sections of a group tend to ignore traffic signals while following the front of the pack. This has been the number one reason why people get hit by cars on group runs.

  9. Use sidewalks and trails as much as possible, if you need to run on a road, face traffic and run no more than two abreast. This will allow oncoming motorist to see the group as opposed to driving upon the back of the pack.

  10. Stop at stop signs and ensure oncoming traffic yields to you before proceeding across a road. Don’t assume cars will stop if you are entering a cross walk.

  11. Avoid confrontation with drivers. If there is a confrontation with a driver, follow the path of least violence. Use a cell phone camera to document a confrontational driver.

  12. Wear reflective clothing if running in the dark or if it will get dark during the run.

  13. Be alert on blind curves.

  14. Alert pedestrians when you are passing them – don’t assume they are aware of their surroundings. A simple “on your left” warning will suffice.

  15. Respect private property along your route.

  16. Don’t litter. If you can’t find a trash can, carry your trash home.

3 Reason to Leave Your Watch at Home on Race Day

We make big investments in running technology. Heart rate monitors, altimeters, and accelerometers, usually housed in a watch, help gauge performance and give us an idea of where to focus our efforts as we improve. These tools are useful when you're getting to know your base fitness or trying to reach your next performance level; however, race day is the day to put it away. I get it. You've trained hard and your watch has been there for literally every step. Why would you leave it behind when you want to be sure to make your goal time?


You Can't Control the Body You're Going to Wake-Up in on Race Day.

Not that long ago I planned a 20 mile training run, 7 miles in I found myself eating a bag of potato chips in a Walgreens, waiting for a Lyft. My legs were dead, my heart rate was soaring, and my head felt groggy. For whatever reason my body wasn't recovered enough to run 20 miles that day. If you follow your taper plan you shouldn't have a meltdown less than halfway through your race, but you might. You might also wake-up with a cold, have a bad night's sleep, or a multitude of other things that have you feeling crappy on race day. If this happens, the last thing you need is a watch reminding you of the fact every mile.


The Weather Doesn't Care About Your Goal Time. 

Just ask those who ran the 2018 Boston Marathon. It will rain, it will blow, it will beat blistering heat down on you and these things will impact your pace time despite your best efforts. If you're racing in less than optimal weather take a deep breath, remember that everyone will be effected, and do what nature will allow. There is no sense in fighting back, nature always wins.


Your Watch Might Be Slowing You Down.

By race day you've logged hundreds of miles with your watch, hopefully using it to help you learn what different paces and heart rates feel like inside your own body. You know what "good" feels like. If you're heart rate and muscles are telling you you're moving at the right pace you should listen, even if that pace is faster than you expected. Don't let a little device, especially one that isn't always accurate, slow you down.

Race day is a celebration, not a test. Just showing-up feeling ready means you completed months of training through tired days, bad weather, and sneaky little aches. You're strength, cardio, nutrition, and mental health improved. Enjoy the last day of your season!

I've run most my races without a watch, phone, or music. Without a doubt, my technology free races have been my most enjoyable. I get to take in the scenery, chat with other racers, fully articulate why that hill was the worst, AND still PR sometimes.