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Posts tagged ‘yoga’

May 15

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Lesson #4 – Running is a Complete Body Sport

Perhaps one of the most valuable lessons I have learned over this year long journey is that running is a complete body sport. It’s as much about every other muscle group in your body as it is about the power of your legs.

From my personal experience, I can tell you that your back and hips play an important role in efficient running. In particular, if your back muscles are tight or weak, some other part of your body will start compensating. At first, this isn’t such a big deal, but over time it adds up. Back muscles might not be such a big area of concern for other runners, but for me, it is. I take 10 minutes before every run and do stretches specifically for my back. So far, so good. And I’m thankful I came to realize this.

With regards to hips, I’ve always thought I had pretty flexible hips. Many of the hip opening yoga poses are fairly easy for me. What has needed work is my hip strength. Back in February when I really injured myself, I think it was a combination of weak hip flexors and tight back muscles. I spent a month working on my hip flexors and the difference has been amazing. I can now feel my hip flexors engage and facilitate smooth running. I feel more upright when I run and overall, my hips feel stronger. Hip exercises have become a routine part of my workout schedule.

Runners get injured. It happens. But I think it’s incredibly important to analyze why we get injured. What part of our body is weak or tight? How has our mileage increased? Have we been too hard on our bodies without enough rest? We have to reflect and we must get in tune with our bodies. Many injuries don’t have to happen.

Happy Trails & Happy Running,

Tracie

Running Update: I have to admit, I didn’t want to run today. I was incredibly tired and it was almost 90 degrees outside. But I spent some time reflecting on my running goals and made it out the door. It was hot. Really hot. And I had 8 miles on my schedule. Much to my surprise, in spite of the heat, I had an awesome run. The goal was to focus on easy and not push to a point where I felt like I was really trying. My last two miles were 7:40 and 7:35 and that actually felt easy. Perhaps all the hill running is starting to pay off. Stats are here. 

Apr 24

bow
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Back Opening Stretches

My return to running has been going much better than I could have expected 1 month ago. In addition to my strength training, there is one thing that I think is really helping me… back stretches. Going into my race in February, my left side felt congested and like it wouldn’t move right. It amazes me how much more freely it moves now. These are the three stretches I do morning, afternoon, and night – every single day.

1) Downward Dog

2) Bow Pose

3) Upward Bow Pose (although I do not look nearly as flexible as this guy)

Sometimes I think to myself I don’t have time to these poses. I should just go run. Then I remember my suffering at the beginning of the year. I make time. And that includes waking up at 4:45 am, doing yoga before lunch, and always stretching before bed. For my body and for my weaknesses, I know these three stretches are greatly helping my running form. And my running couldn’t be happier. :)

Happy Trails & Happy Running,

Tracie

Running Update: Ran to the gym, followed by leg weights & abs, and then ran home. I was super impressed at how easy this run felt. Run stats here and here.

Apr 10

feet
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Standing on Two Feet

I have presented myself with a challenge for the next week. It’s actually quite difficult but I can already tell a difference. My challenge is… stand evenly on both feet. Crazy right?

I’d venture to say the majority of people do not stand evenly on both feet. Unless of course, you’re talking about Tara Stiles or Danny Dreyer. Think about how you stand most of the time. Or even better, just look at the people around you. People tend to stand to one side or another. Once or twice and that’s not a bad thing. However, over the years, you create that muscle memory. One leg gets stretched out, one IT band gets tighter, one foot gets stronger, and one leg gets weaker.

For the normal person, that’s not such a big deal. However, for the athlete (runner) who is trying to reach certain goals, this can become a problem. Everything is connected in your body. Your spine affects your hips, which affect your quads, which affect your knees, which affect your ankles, and so on and so on. I’ve decided in order to achieve these very far fetched running goals I have, I have got to get in tune with my body and master it.

Since I’ve started really paying attention to distributing my weight evenly on both feet, I’ve noticed two very big things. First, I feel so much more grounded. Second, I feel taller. Granted, I’m only 5’2, but I feel a towering 5’4. The world looks different from  up here ;) .

Care to join me in the challenge? It’s a little harder than one might think.

Happy Trails and Happy Running,

Tracie

Recover/Running Update: I stuck to my word and did NOT run today. Instead I did an intense tabata session followed by lots of burpees, pushups, one legged squats, yoga poses, and back bends. it was a great workout and I loved the intensity. :)

On another note, it’s National Sibling Day and I have the best sister ever. I love you Toni!!

Toni & Tracie

See the love?

 

Apr 8

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Spread Those Toes

I have a question for you… how far can you spread your toes? No, seriously. Try and spread your toes. How did it go?

Apparently spreading your toes is a little more difficult than one might think. And if you do have trouble spreading your toes, that’s not a good thing. The ability to spread your toes is important and here is why:

  • toes help you balance
  • toes are an important part of the push off mechanism when walking or running
  • stiff toes equal inefficient gait, which can cause other muscles to compensate, leading in inflammatory conditions (think tendonitis)
  • spreadable toes equal stronger and more flexible feet
  • spreading your toes helps stretch your achilles tendon

(Source: Yoga Journal and Bay Bliss Day  Spa)

Check out this article to learn some toe stretches. And because I am not ashamed to post a picture of my very old pedicure, this is how far I can spread my toes…. I think growing up with a dance background helps a little.

This picture looks really funny to me. Don't judge. Please.

This picture looks really funny to me. Don’t judge. Please.

 

Happy Trails and Happy Running,

Tracie

Running Update: Still taking it easy with a little over 4 miles today. Tomorrow I’ll do some cross training just to give my hip a little break.

Mar 23

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Toe Stand

In Bikram, there has always been one pose that I really wanted to master, but just really sucked at doing it. My left side was always better than my right, but I needed a lot of practice. That pose is toe stand.

Whenever I would do toe stand on my right side, my right hip wasn’t strong enough to hold me in place and my left back muscles were too weak to keep me upright. I have made it my personal goal to master this dang pose in one month (my ambitious goal). I practice first thing in the morning, middle of the day, and before I go to bed. It’s hard for sure, but I’m hoping that I’m building the muscle memory and will eventually be able to hold it for longer than 5 seconds. And how cool will it be to hang out in the air by just balancing on my toes?

According to this Bikram site, toe stand increases balance, strengthens stomach muscles, helps with arthritis, gout, and knee pain, and strengthens weak joints. I’ll be sure to post another pic when I’ve mastered it. :)

I don’t look nearly as cool as the girl in the pic above…

 

I love the look of terror on my face.

I love the look of terror on my face.

Happy Trails and Happy Running,

Tracie

Mar 16

4 Comments

Opening the Hips

I’m keeping track of all the things that, from my personal experience, will help my running the future. One of my main focuses is the hips. The following video from my favorite yogi, Tara Stiles, has become my favorite hip opening routine. Whenever I do get back to running, I plan to do these stretches before I head out the door. Granted, my toe isn’t touching my head, but I do the best I can. Maybe one day I’ll move as gracefully as she does.

Happy Trails and Happy Running,

Tracie

Mar 5

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Hot Yoga

A few years ago, I did hot yoga once a week. Sometimes I dreaded going because I was so tired, but I always left with more energy I had than when I started. It was my favorite Wednesday ritual, followed by a hummus wrap and a beer. Is that wrong?

There are many different types of yoga classes, but no class appeals to me as much as hot yoga. It’s the athlete in me. Some yoga classes are more relaxing and more meditative. For me, hot yoga is much more physical.

I love hot yoga for many reasons. They are the following:

1) You sweat, a lot. I literally can’t stand not sweating if I’m working out. Hot yoga takes care of that in 2 minutes flat. And the element of heat makes it extremely more difficult, especially during the summer. Only once have I sat out a pose, and it was because I honestly thought I was going to pass out. A room that’s 110 degrees and a summer day that’s 100 degrees isn’t really the best combo. But for some reason, I love the challenge.

2) It’s difficult. Finding your balance, kicking your leg into your hand, putting your forehead on the floor… Whatever the pose may be, there is always a next level. You choose how hard to push yourself. I always enjoy pushing myself to find that next level.

3) It’s energizing. There is something about a really hard workout that gives me A LOT of energy. Granted, whenever I leave hot yoga, I need about 30 minutes of silence. However, after that, I have a new level of energy. It’s pretty awesome.

I stopped doing hot yoga because it was so far away from the house and it was a 3 hour ordeal. Luckily, I recently learned of a hot yoga studio that is only two blocks from our building. Wednesday was always my hot yoga day in the past. Tomorrow at 3:30, I plan to start that tradition again.

If you have a second, PLEASE read this really funny Craig’s List ad for a used mat from a hot yoga class. It’s freakin’ hilarious!

Happy Trails and Happy Running,

Tracie

Recovery Update: Today is definitely the best I have felt. However, I am still not ready to run. Tuesdays use to be my track workout days so I try to do the same intensity at the gym, just with the bike. There is something about being next to someone, really loud music, and a hat that makes me extremely competitive. Needless to say,  I had an awesome cross training workout today.

Mar 3

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The Handstand

Friday night I saw this video…

 

I immediately insisted that Mario and I start practicing our handstands and back handsprings, despite the fact it was 11:00 pm. It looked like fun and I wanted to do it too.

I'm working on it...

I’m working on it…

Handstands are a common yoga pose. I’ve never been in a yoga class where I actually had to do one (thank goodness), but I’ve always heard there are quite a few benefits. According to this article, here is why we should be doing a few more handstands in our lives:

  • Improved strength
  • Improved balance
  • Improved flexibility
  • Improved circulation
  • Improved digestion
  • Improved metabolic and endocrine system

I started my Sunday morning with a few handstands today. Thankfully, I have a nice wall to keep me from falling over, because I know I could’t do it any other way. Interestingly enough, when I had Mario snap a pic, I was so crooked! I imagine that’s exactly how my body is when I run, except this time I was upside down. I was able to correct it, but it was still enlightening.

Maybe I’ll start all my mornings with a handstand. What better way to wake up?

 

Sunday morning at the Rodriguez household.

Sunday morning at the Rodriguez household.

Happy Trails and Happy Running,

Tracie

Recovery Update: I’m continuing to walk better and with less pain. My goal is to get in two active recovery runs this week, but if I can not, then I will bike. It’s hard to imagine two weeks ago this time I literally could not walk. Time flies!

Mar 2

lululemon
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Setting Goals

There are many reasons why I love lululemon. In addition to the fact that their clothes are super stylish and amazing quality, the company is so much more than a retail store. Lululemon embraces an idea, a philosophy that pushes you to find who you are and what you want in life, all while keeping  perspective of your life. It promotes doing good in the world, getting involved with your community, and having fun in the meantime. The culture behind  lululemon makes them the amazing company that they are today and just walking into the store brings me a sense of peace.

Greatist recently wrote an article about lululemon’s goal-setting program. The program, which isn’t just for their employees, gets people to put their visions into words and plan out the steps to get there. Your daily routine because the stepping stone to your 10 year vision. You can read more about it here.

The following video shows how a 10  year vision became a reality 8 years early. It gave me goosebumps.

Make. Things. Happen.

Happy Trails and Happy Running,

Tracie

Recovery Update: I woke this morning with a little less pain than yesterday. We went to the gym and I did intervals on the bike and some strength training. As I’m typing this, I’m using my Theraband to strengthen my hips and ankles. Anything to help, right?

Feb 21

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Yoga in Schools

Today I found something that makes me even madder than the people who stand in my way on the sidewalk when I’m running towards them. In fact, I’d say this makes me exponentially madder. Parents are suing a school system in California because the school system is offering yoga classes. Yes, you read that correctly. A school system is being sued because they offer yoga. The reason being…. it is a violation of church and state. I think my face just turned a new shade of red. Read more

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