Simple stretching routines before running
If you’re feeling out of shape, it doesn’t necessarily mean you’re fat! I personally think I’m out of shape though I look as thin as a twig. Not that am boasting because my goal really is to gain few pounds, although a friend say I look just fine with my weight. I think she’s lying. Haha!
For a couple of months now I’ve been dying to get my feet back on the ground, feel the adrenaline rush, release sweat and other unnecessary baggage on my nerves. Whew! Never mind if I look thinner than usual. I couldn’t miss the fun of going out there and run with friends in the upcoming Isang Araw Lang Takbo Para Sa Libreng Kolehiyo.
Running not only increases vitality it will also boost your mind and inner being for a healthy and happy you. Granting that magic is real, I think there’s magic in exercising (much like in dancing) because it makes anyone feel young again—and as mushy as it may sound—loved (haha! I enjoy exaggerating things, pardon me).
So to prepare myself for the biggest marathon, I had my jogging scheduled thrice a week, every Mondays, Tuesdays and Thursdays after office hours. I also found a perfect, clean place to jog around at night. I need only to walk few blocks away from Cityland Herrera Tower and I’m on!
The best part of joining this event is you get to help deserving students continue their college education in the La Verdad Christian College. The La Verdad Christian College is the first free all-expense college education in the country; a program under the Kamanggagawa Foundation Inc. spearheaded by Bro. Eli Soriano and Kuya Daniel Razon.
For the record, twenty thousand—not two thousand—are expected to fill in the grounds of Mall of Asia, this is the biggest and grandest marathon ever! Sports 37 Productions is behind this feat following the noble campaign of Mr. Public Service, Isang Araw Lang.
Runners like me need to set time for practice and gear up. You don’t want to ruin a whole day of fun with a serious cramp or any untoward injuries, do you? I’m not a pro but for the trying hard sports enthusiasts like me, I wanted to share these simple, fun tips of stretching routines before you hit the road. And oh, don’t be surprised if you found yourself feeling like dancing afterwards, because these routines are really made for dancing. Haha! My theory is that sport and dancing have one common discipline, although the latter is much much fun.
Don’t forget to smile when you practice, okay, even when you do it alone. 🙂
- First, pick a nice, happy dance song. If you want to go slow (instrumental or classic), that’s equally perfect. But steer clear from your favorite song that will make you sing instead of exercise. I choose (my old time favorites!) Another Chance by Roger Sanchez or Whenever, Wherever, Whatever by Maxwell everytime I do my routines.
- Remember, however fast or however slow your background music is, the phasing of the change of direction and/or movement is still the same. Keep your butt under control. 😛
- Counting must be equal. This is to avoid overstretching and to maintain the essence of stretching, which is balance. If you don’t want to spend much time because you have other tons of things to do, you may do all routines in eight counts. I personally do 16 counts so there’s enough time to mull over. Haha!
- The moment you start the routine, focus! Don’t let problems or any unhappy things get into your mind and spoil your mood. Relax and enjoy. Breathe slowly.
- Head Tilt. Tilt your head up slowly; hold it for 8 or 16 counts. Afterwards, do the same as you tilt it down, left, and right. Don’t forget your counting.
- Feet stretch. Stretch the wrist of your feet. Point your right foot downward, transferring all the weight of your body to your left foot, hold it for 8 or 16 counts. Do it again pointing upwards and sidewards. Do the same with the left foot. Then create baby circles by twisting the wrist of your foot. Do it again with the other foot.
- Twist wrist. Twist your wrist by pointing your right hand downwards; hold it for 8 or 16 counts. Do it again, this time hands facing upwards. Do the same with your left hand.
You may opt to do the hand wrist twist afterwards, like the way you create baby circles using your foot. I create clockwise and counterclockwise direction of either one arm at first or two arms simultaneously, when I do this. Try it.
8. Arm stretch. Stretch both arms sideward, hold it for 8 or 16 counts. Do the same as you stretch it both in front, backwards and upwards. Do the hand reach afterwards, passing your right arms at the side of your right ears to touch your left hand that passes at your back. Do vice versa.
9. Tip Toe. Stretch your legs and arms upwards with your feet standing close with each other and in tip toe. Hold it for 8 to 16 counts. Then stand on your feet and reach for the ground slowly; make sure your knees are not bent. Hold it for 8 or 16 counts. Move up slowly.
10. Hip bent. Stand on your feet about 90 degrees apart. Bent your hips frontward, hold it for 8 or 16 counts. Do it again backwards and sidewards. Go easy as you bend.
11. Lanch. Lanch your right foot forward at a knee-level, keep your left foot on the ground. Hold it for 8 or 16 counts. Do the same with the left foot. Then do the same sidewards.
12. Stretching combinations. Combine basic routines but keep the counting in balance. Try hip bent and arm stretch; make sure that as you bent from one side (right) down to front, hand touching ground, up to another side (left), both arms are stretched accordingly. If you bend on your right side, left hand must be stretching over your head and vice versa.
There are other stretching combinations you can choreograph out of these basic routines. Think fun and creative.
13. Jumping jack. Do the classic and final step. It’s a must to let all your senses and blood loosen up.
Finally, you are ready to jog. Start with a slow phase first, until you are ready to advance your running rate to the next level. Enjoy and take care! See you at the Isang Araw Lang Para Sa Libreng Kolehiyo on January 31st, 2010.