As I prepared for the finale of NBC’s the Biggest Loser I used The Biggest Loser Protein by Designer Whey. I wanted to get the absolute most out of every workout. Designer Whey products gave me the edge that I needed to be the Biggest Loser. Clearly I worked very hard and for several hours. By caring for my body and making good choices I was able to keep up an incredible workout schedule. Designer Whey has a ratio of protein to total calories that fit well within my “calorie budget”. I was very precise in every workout and meal while I was on the Biggest Loser. And I am very precise as I am now trying to marathon train and build muscle. I have a very specific routine I follow for diet and exercise. As I prepare for the Yuma Territorial Marathon, the Phoenix Marathon and the LA Marathon I will be using Designer Whey products to help fuel my workouts.

Posted in The Biggest Loser | COMMENT ON THIS BLOG

Designer Whey^® would like to thank all of our loyal fans and show our appreciation with another protein bar giveaway! 100 lucky fans will win one of our delicious protein bars! Test your knowledge by taking the following quiz:

Think you know everything about your favorite Designer Whey^® protein products? Which of these statements is false:

1. Designer Whey’s delicious bars pack a 10 gram protein punch.
2. Designer Whey^® protein powders have only 3 grams of fat and sugar per serving.
3. Designer Whey’s satisfying bars have only 170 calories or less.
4. Our deliciously-healthy powders give you 18 grams of protein at only 100 calories per serving.

Need a hint? Get the scoop on our delicious protein bars here: www.designerwhey.com/designer-whey/products-bars.htm

And on our protein powders here: www.designerwhey.com/designer-whey/products-powders-original.htm

The first 100 respondents to email the correct answer to winner@designerwhey.com will win one of our delicious protein bars! Good luck!

HOW TO PLAY:

Simply email the number of the FALSE statement to winner@designerwhey.com by  Friday, December 2, 2011 at 3pm PST / 6pm EST. The first 100 correct responses will automatically win a Designer Whey^® protein bar. Be sure to include your name and mailing address with your answer. We will announce the 100 winners on our Designer Whey^® Facebook page on Monday, December 5th. If selected, your bar will automatically be shipped to you via USPS. Contest eligible to U.S. addresses only. One prize per household. Must be 18 or older by December 2, 2011 to enter. Giveaway void where prohibited by law, and is subject to federal, state and local regulations.

Posted in DESIGNER WHEY Healthy Minute | 1 Comment

Flashback to the middle of August…

I don’t know what got into me!  3 bags of Organic Pancake mix, 2 cups of Designer Whey protein powder, 3 zucchinis, tons of water, a couple apples, some stevia, cinnamon, canola oil, little sugar……4 pans…1 waffle maker!  1 spatula, 3 CHILDREN!  I CRAZY MOM! 

I didn’t count, but I’m guessing 40 pancakes and 12 waffles.  Frozen!  Frozen!  Frozen!  Done!  Done!  Done!  Breakfast!  Breakfast!  Breakfast!  For weeks! For weeks!  For weeks!

My kids are going to get sick of these scrumptious creations!  And I need to find some low sugar syrup.  May make apple sauce syrup…or berry syrup.  Or just go to the store and buy some sugar-free syrup

September 8^th 2011

Okay!  So the pancakes were a hit!  I definitely recommend you try them.  Here’s the recipe if you want to give it a whirl:

½ cup Designer Whey Protein Powder (YOUR favorite flavor, mine’s Vanilla Almond right now)
3 cups organic pancake mix (add what the bag tells you to add.  Usually water/milk, egg, oil)
1 zucchini
2 apples
¼ cup sugar
4 droppers liquid Stevia
1 Tbsp Cinnamon

That should do it!  You may need to add a little more water/soy/almond milk if it’s still too dry.

Nutritions for a 2-Pancake serving: 141 Calories; 14g Protein; 4g Fiber; 2.5g Fat; 12g Carbs; 5g Sugar

EASY Strawberry Syrup:

I took our organic Strawberry Jelly and just added water!  It was so quick and easy!  And the kids loved it!  This is definitely going to be a staple in our household!

Posted in Christina | 5 Comments

There is a day that folks who are on a weight loss journey look forward to. It’s kinda like Christmas morning and your Birthday all wrapped up in one.

It’s the day you not only ‘get’ to but ‘have’ to downsize your clothing!

While my weight loss journey, which has been filled with lots of ups and downs, quite literally speaking! and is still is progress I have reached the point that many of my clothing items don’t fit because they are too big now!

So on this day I am going through what is truly a ‘right of passage’ for anyone on a weight loss journey. It’s important for me to really take a look at how each item fits so loosely and really take time to take in this transformation. It’s the best positive reinforcement and motivator ever! As I gaze into the full length mirror I can see how far I have come and also where I want to be. I see myself, my body, transforming like a butterfly…. it’s amazing, it’s surreal and I am grateful!

I was noticing my clothing choices as I sorted through them. Hmmm.. mostly all dark colors, mostly all black…. because that color is supposed be ‘slimming’ right? Where is anything bright and cheery colored?, guess those colors are just for folks who aren’t  ‘fluffy’ or ’round’…like me.  
 
Sure I had a few items that had color but always paired them with a little black jacket. always trying to hide my body, hide myself. Hoping nobody would notice what was obvious … my weight.

For the last few months, when I go clothing shopping, I look for items with color.. Items that are bright and cheery… like me! I learned something during my ‘right of passage’ day… I don’t want to hide behind dark colors anymore.. That’s not who I am and not who I ever was!

So the happy ending and moral to my story, at least so far since it’s not over yet, is this: Represent yourself everyday for who you truly are, don’t let society or fashion trends tell you who you are or should be. It doesn’t matter where you are in your weight loss journey… be who you are now…  turn up the color …. you are beautiful!
 
Staying in true form, I was morphed into my very colorful ‘cartoon self’ this month by my wonderful Biggest Loser friend Christa!  (she’s vying for a spot on BL13) …. my Avatar proudly drinks DesignerWhey/Biggest Loser Protein 2GO in what else but delicious Lemonade flavor! Hope you all are having the best summer ever! See you back here in September! 
 
Stephenie   

Posted in Stephanie | COMMENT ON THIS BLOG

‘Twas the week of recovery and all through my body, not a muscle was twitching, not even my patoddy (eat your heart out Dr. Seuss!)…  and yah, well, that’s a load, but I did enjoy the lightened workouts!

Recovery is a good thing.  It gave me an opportunity to let my calves unwind a bit and to have a mental breather.  Most of my workouts were shortened to about 20 minutes and the intensity was dialed way down…  like 1-900-sir-jogs-a lot and kick them nasty thoughts!  Anyone?  What- you didn’t know this was a musical blog?

This week was also good in the diet department.  I upped my intake of protein by almost 50% and I learned a few things about when I should take my supplements.  You see, there is a window of maximization for absorption immediately after you work out.  I was a bit late in gobbling up my DW shakes after I worked out and realized that I wasn’t being very efficient with this aspect of my training.  So, now I have half a shake before I go out for the energy boost and a shake and a half within 20 minutes after to help with recovery.  I definitely noticed less muscle fatigue and soreness.  I prefer the DW chocolate shakes- they’re a great size to pound down real quick.  I also have access to some freaking delicious bars that we just released.  I’m really not trying to plug this for work- I have a couple a day and they taste like a candy bar.  Hook up the chocolate caramel flavor- 10 grams of protein and only 170 calories! And did I mention they are scrumdiddiliumptious (I’m not sure that Webster has my back on that one, but you get the point- they are good).

The other interesting part about my week was that by the end of it I had such a mental shift in perspective.  I was about 90% pain-free and found myself enjoying the workouts more.  It was a far cry from the way I felt during previous weeks. 

Now, this wouldn’t be an authentic jogger-blogger post without a little meat between the bread slices, ok?  I do want to share something my wife told me as we were chatting about this subject over lunch.  She feels like when she is constantly “nagging” me to do things around the house for her that she sees the burden of letting her down on me.  She says I “wear it-“ in my posture, on my face and in my eyes.  She admitted that sometimes she wouldn’t bother me about things because she knows I’m trying (or she was too fed up).  The coolest part is that in letting me up for air she noticed a change in my attitude.  She said I was more apt to help out around the house because she was giving me space.  I suppose it was easier to do some dishes and fold some laundry because I wasn’t being beat down by her continual “reminding.”  It’s as if my performance as a husband increased even though I wasn’t cutting it in prior weeks. 

Although it seems a bit opposite of conventional logic, giving those we love space to repair, to heal, to gain perspective…  can ultimately achieve that which we were pushing for in the first place.  Pounding my body into the ground week after week will actually allow me a better chance to succeed if I can pair it with some time off (or a lightened load)…  muscles and relationships, it seems, can become strengthened with a little less intensity from time to time.

Thanks for reading party people- I do enjoy sharing with you.  If you’ve got something nice to say (we all know what NOT to do if you don’t), then hit me up on our wall.  I would love to hear from you.

[The FDA, NWO, NASCAR or any other acronym you can think of have not approved the above statements.  They are the sole opinions and ramblings of your resident jogger-blogger…  and oh yeah, “patoddy” is seussian for buttocks…  not really, but that’s what I meant.]

Posted in David Ewing | 1 Comment

Week 3 is over! Boo-to-the-yah people.  I had quite a week, with an impressive high and a bummer of a low.  I’m excited to tell you all about it- what I learned from it and maybe there’ll be a nugget or two in there for you as well.

So, let’s keep this positive to start…  I got myself a little thing called a runner’s high.  I used to get them during weekly training runs- and could even solicit this phenomenon on command every time I raced.  I would call it a euphoric state where everything physically, emotionally and spiritually is in synch.  The pain from running is numbed, endorphins are tapped and you feel like you could go forever. 

Well, Tuesday I was doing some light interval work at a grassy park near the beach and it just hit me.  It began as an ice-cold prick down the back of my neck- then my stride lengthened and my chest heaved in rhythm.  I started sweating really hard too as my body began to push itself through the workout. My calves have (and still are, thank-you-very-much!) killing me.  I knew that changing up my running surface to something a little more soft like turf would make sense…  just look out for ankle-twisting gopher holes!  That, coupled with the cool ocean breeze was invigorating… I hadn’t tapped the adrenaline reservoir in years… at least not from running.  I will be sure to make at least one of my sessions this week at the same park- running with expectation for similar results.

Now for my low… don’t worry, I will spare you the details…  but I yaked…  puked, vomited, upchucked, barfed, chundered, regurgitated, spewed (we love you Garth), threw up, heaved and tossed my cookies (I think there was a boot in there somewhere)…  all at the same time! I was praying to the porcelain god, I tell you what!  What? I didn’t give any graphic details- it’s your imagination, people.  Well, without saying much more- I was messed up.  I had just completed a Thursday workout and was feeling sick coming down the home stretch.  What happened was I’d eaten much to close to my work out.  Let this be a lesson to you all…  running after you’ve just eaten is bad- your body no likey. 

It’s amazing to me how in just one short week I experienced such a dramatic shift.  One day I felt like I was flying and the next I was just trying to make it back to the office!  Yes, this is the part where I relate my time out on the road to life.  I can’t help it people, life is far too short to waste breath telling you about my pukefest, my barf-o-rama, my– sorry, you get the point. I want to make substantial connections to what I do in my everyday life with my life’s purpose.  I want my time here to be meaningful- to have value and be of substance worth sharing.

What I realized this week is that there are circumstances that are out of my control.  They may be successful in bringing me down and/or building me up.  Like my dad used to tell me, though- don’t go around with a control panel on your chest giving people and situations full access to push your buttons.  I am not as interested in the potential the situation has on me, but in the potential in me to overcome this situation!  I think it’s futile to obsess and worry about what may be…  it’s not a matter of if, but when because this life ain’t perfect, folks.  Energy, time and a commitment spent toward a productive will-do/am-doing attitude are a far better investment. 

As I begin my fourth week, I will be ready for the ups and downs in my training regiment and as I discussed in Week 1, I will remember the good times when I’m fighting the bad ones.  Ice those calves and have a great week- leave me some comments (did I miss any chunky synonyms?) and I will see you next time. Thanks for sharing in this with me.

Posted in David Ewing | 1 Comment

You want me to eat what?  Yeah, I want you to eat Kale.  I want you to mix up Designer Whey protein powder with some berries and water or almond milk, and guzzle down the goodness!  Why?  Because it likes you!  You might not like it, but it’s sooooo good for you, you won’t even believe it!  It has more antioxidants than blueberries!  More antioxidants than broccoli!  When you blend kale up in your protein smoothie, you can barely taste it…barely…if at all.

The first time I saw Kale I was like, “What am I going to do with this monstrosity of a vegetable?”  Do I cook it?  Do I steam it?  I’m supposed to eat a lot of raw vegetables.  So, I thought, hey!  I’ll blend it! Make sure you buy organic.  Non-organic Kale is high on the toxin lists for vegetables!  Actually, most greens should be bought organic if possible.

My Morning Routine:  Drag myself out of bed, listen to my children argue over who is going to play the Wii first, take my vitamins, and build my monster protein powder vegetable smoothie!  I’ll throw in celery, apples, kale, protein powder, coconut oil, stevia, peaches, and the kitchen sink!  Then on Tuesdays and Thursdays I’m off with the kids to my walking group.  As we head out the door I weave through laundry, toys, and Wii remotes.  Yeah, I’m not the cleanest Mom in the world, but I’m working on being my best!

They scooter along with me as I freak out that they’re going to cross the streets carefully with me and all the cars are going to pay attention.  Thank goodness for my quick morning protein smoothie!  It’s a great start to my often hectic morning.  It really is.  I feel energized and ready to take on the world!

Other days I’m training a client or two, getting in my workout at the gym, where I take advantage of the child care and get in some writing.  Love my gym!  Trying to combat stress in my life is nutrition first these days!  I used to push it hard core with Amateur Kickboxing Fighting, but unhealthy eating habits and life stress was adding up.  Because I was fueling my body with candy and cheese and trying to work out two to three hours, four days a week, along with a lot of life stress, I passed out in September of 2010.  In October of 2010 I was diagnosed by my Wellness Doctor with adrenal fatigue.  I am doing a lot better now, but I am still learning how to lower stress and eat six meals a day.  I still love Kickboxing for fun, but have taken up a lower stress lifestyle in exercise, relationships, and nutrition.  Now instead of that Donut and 800 calorie Frappuccino, I opt for my gluten free organic brownie and an assortment of spicy and minty teas!

I’ve learned the importance of a quality protein powder to aide me in eating six small meals a day.  It’s not always a perfect eating day, but protein powders and protein bars give me the fuel I need in combination with my fruits, vegetables, beans, raw nuts, and whole grains, to fuel my body, fuel my health, and fuel my life!

I would like to encourage you to try Kale, and try to make one small change today in exercise or nutrition to change your life, one step at a time.  You can do it!  Why?  Because you’re worth it!  You deserve to be healthy!  And your body will thank you for it!

Kale Smoothie Recipe

2 cups Kale Leaves – packed

1 cup organic berries (Your pick: Organic Strawberries, Organic Blueberries, Organic Blackberries, Organic Raspberries)

1 cup water or almond milk

1 serving Protein Powder

1 tbsp peanut butter (or a handful of raw nuts, almonds, you could use 1 tbsp coconut oil: find online or at a health food store)

10 drops stevia (a healthy sugar alternative)

Blend and Enjoy!

Posted in Christina, DESIGNER WHEY Healthy Minute | Comments Off

On May 10 (last month) I received the most wonderful and exciting news! Designer Whey/Biggest Loser Protein had decided to bestow upon me the most wonderful gift ever! It was my birthday, so the timing couldn’t have been anymore perfect!  Biggest Loser Protein was sending me to the May 24th Biggest Loser season 11 live finale in Los Angeles, California!

My good friend Jessica Martin Peterson came with me. She knew the riggers of vying for one of the sought after spots on the Biggest Loser Ranch so I knew she would be thrilled to join me in what would surely be a life changing adventure!

What we experienced was both real and surreal! One moment we were standing in the Los Angeles airport and the next we were surrounded by ‘Reality Royalty’! We hadn’t expected to be greeted by the owners of ‘Shut Up and Sweat’ Athletic Gear, Mike and Nancy Dudley, in the Hotel lobby! They welcomed us with a bountiful array of t-shirts and hoody jackets!, they are amazing folks!, we loved getting to know them!

With in hours we found ourselves being ‘bear hugged’ by O’Neal Hampton (BL9), and Jessie Wornum (BL11)! We were chatting up Austin and Ken Andrews (BL11), Courtney and Marci Crozier (BL11), Tracy Yukich (BL8), Sarah Nitta and her Mom Denise ‘Deni‘ Hill, (BL11)… and the list goes on! All were such inspiring folks, warm and friendly! Ali Vincent, First Female Biggest Loser and Biggest Loser Protein looked beyond amazing! ….and all this happened the day before the finale! Needless to say we were in Biggest Loser heaven!!

Stephenie with Brett Hoebel

The day of the Finale, Jessica and I opted for a morning walk and healthy breakfast at Subway, on our way back we met Biggest Loser trainer Brett Hoebel! He was by far one of the most memorable folks we met! He has the most gentle spirit, very kind and genuine. He is the ‘real deal’! I hope to see him on the Ranch for seasons to come!

The Live finale was spectacular! Biggest Loser Olivia Ward was crowned the season 11 winner and every contestant was transformed and looked glowing and healthy! The evening was truly magical! After the Live Finale Jessica and I attended the ‘After Party’! Family, friends, fans, Biggest Loser current and past contestants, Biggest Loser Trainers, Biggest Loser Host Alison Sweeney, Casting Directors and more all gathered to celebrate!

On the night of the Finale I chose to wear a bright yellow dress, I opted to not wear even a stitch of black because for once I didn’t want to ‘hide’ myself….it felt good to be bright and cheery and I was proud of the 65 lbs I had lost so far! I still have at least 100 lbs to go but at the Finale and all during my Finale trip I, for once, didn’t feel judged for my weight, instead I felt supported and encouraged…I felt like a ray of sunshine and I felt beautiful ! I wanted to sample what life might feel like when I reach my healthy goal weight…and I know it’s gonna feel great!

I took this opportunity to seek some wisdom from the Biggest Loser contestants. A familiar theme rang true amongst them all. Time and time again each person I spoke with told me this; “you don’t need to go to the Biggest Loser Ranch to do this..you can do this on your own” They also said “let the show inspire and motivate you, start your journey now and on your own…the prize it getting your life back!”

Needless to say I was totally inspired and revitalized by each and every person I spoke with! I am ready to continue on my weight loss journey. I am re-fueled, humbled and ready for what ever is next! It’s one foot in front of the other…there is no magic pill, every minute is a test and a challenge and as Hannah Curlee (BL11) said “My best is good enough!”

Now that I have returned home with a new zest for life I decided to set myself a ‘goal’, a little something to focus on and train for…I’ve never done anything like this before but for me life is all about taking chances and believing in yourself…with that said I will be competing in the 2011 ‘Warrior Dash’ event in September…it’s a 3.18 ml. race located on a course filled with 10 treacherous obstacles including repelling down a mountain, climbing under barb wire through mud, jumping over fire, swimming through a lake and more…to me it’s going to be’ Survivor’ meets ‘Biggest Loser’!… I believe we all have a ‘warrior’ with in us! If you would like to participate in one of the Warrior Dash Events go to http://www.warriordash.com/

I have been getting lots of great tips on how to train for my run reading the DesignerWhey blog ‘Training for a for a 5k‘…check it out..it is filled with important information on how to get started and be successful! http://www.designerwhey.com/blog/author/5k/

Happy ‘beginning of summer’ everyone!! See you back here in July!
Stephenie

Posted in Stephanie | 2 Comments

If you’re like us, you’re probably amazed at the transformations The Biggest Loser Contestants undergo by season’s end.  Just how do past BL contestants keep the weight off once they leave the ranch? They run marathons…the BOSTON marathon that is!

Ask anyone who’s ever run a 5K, let alone a full marathon, and they’ll tell you how important it is to have a good training program in place.  A combination of cross-training, stretching and of course, long runs will get even a beginning runner across the finish line. What runners might not tell you is how important protein is when training for an endurance event.  Protein is needed for the repair of broken down muscle caused during high endurance events like marathons. The Biggest Loser Protein is loaded with the Branched Chain Amino Acids (BCAAs) the key amino acids which fuel intense training and are vital to recovery.

With the help of The Biggest Loser Protein, Patrick House and Adam Hurtado crossed the finish line of the Boston Marathon like the true champions they are. We recently caught up with Patrick and Adam, who just so happen to be among our favorite The Biggest Losers from Season 10.  Here’s how they trained, fueled up with Biggest Loser Protein and completed one of the toughest marathons in the country:

1.  A year ago, would you have ever imagined you would be running a marathon?  

Patrick:  No way.  If you would have told me a year ago I would be running the 2011 Boston Marathon, I would have pulled a stomach muscle laughing.

Adam: Never in my wildest dreams!

2.  Which did you find more physically challenging:  A typical training session on the Ranch or running the  Boston Marathon?

Patrick: I would say the Boston Marathon simply because of the time frame of doing the marathon as compared to a Ranch workout.  Ranch workouts were usually about 3 hours.  The marathon is 4-5 hours or more.

Adam:  Tough question but my hat is off to the Boston Marathon. It was a true mental challenge.

3.  How did you prepare for the Boston Marathon?

Patrick:  I prepared for the Boston Marathon by running 3 days a week, different distances and paces, and doing one long run a week, building up gradually to a 18 mile run 2 weeks before the marathon.  Then I tapered down my training to get ready for the run.

Adam:  I prepared for Boston with a combination of running, spinning, weight training & yoga/stretching.

4.  What role did The Biggest Loser Protein play in your preparation for the marathon?

Patrick:  The Biggest loser Protein was really important to my training schedule.  I always ate a protein bar or made a shake after my runs to help refuel my body.

Adam:  I used The Biggest Loser Protein pre & post workout to stay fueled for my workouts as well as to repair my muscles after training.

5.   What was your time?  Where you satisfied with your time?

Patrick:  My time was 5:12:38, which is not blazing by any means, but it is 33 minutes faster than my Biggest Loser marathon time.  I improved and I am proud of that.  I am scheduled to run Boston again next year, with about 3 or 4 marathons between now and then.  Hopefully I will put up a better time next year and keep improving.

Adam:  My time was 6hrs & 42 seconds. I was extremely satisfied to have finished! It was a very humbling experience. I was honored to be able to run for the American Liver Foundation’s Run for Research Team.

6.  What advice would you give someone who is struggling with his/her weight and wants to make a change, but doesn’t know how?

Patrick:  I always say that you have to start small.  Make and set small goals for yourself and as you achieve them, your self confidence and self esteem will improve also.  Anyone can do what I have done.  They just have to draw their line in the dirt and say they are not going to live the same lifestyle they have been living. 

Adam:  I would recommend the resources that I turned to when returning home from The Biggest Loser Ranch. I relied on the support of my family, friends, and decided it was my time to change. Food journaling, no fast foods, no soda, and the addition of The Biggest Loser Protein to my diet kick started my weight loss journey.

7.  What was the best advice you’ve ever received with regards to your Biggest Loser Journey?

Patrick:  I remember Bob telling me early on that I didn’t gain 200 lbs overnight, and in the same sense, I am not going to lose 200 lbs overnight.  I knew losing weight was going to be hard, so I prepared myself mentally for that going into the journey.  I feel like I really made the most of my time.

Adam:  The best advice I’ve received was from my brother Ryan. He said, “To never stop believing in myself. Rest assured that your whole family is behind you & that we love you no matter what the outcome may be.” Ryan was my inspiration and motivation to get healthy like he had himself. 

8.   What fun and challenging events do you have planned in the near future?

Patrick:  I have a couple more marathons planned.  I want to run NYC Marathon.  I also am planning on trying to run the Cayman Island marathon in December.  My brother lives down there, so that should be a lot of fun. 

Adam:  I am cycling 100 miles this Sunday May 1st in LA to raise money for the American Diabetes Assoc. Also, I just signed up for the 2011 NYC Marathon! I’m hooked. Thank you The Biggest Loser Protein for properly fueling my demanding nutritional needs! I appreciate all of your support.

Posted in The Biggest Loser | COMMENT ON THIS BLOG

Did you know? Many running injuries happen because muscles are not properly stretched before OR after running. If you don’t stretch, not only could you get hurt, chances are you most likely will. Along with following a sensible training schedule and choosing the right shoes, stretching is the most important thing a runner can do. You’ll find that the benefits of stretching include reduced muscle soreness and better performance.

Before you run your body is cold and your muscles are short and tight. This is the reason why the first 20 minutes of your runs are the most difficult (if you haven’t warmed up). Without preparing your body for a run – by stretching – you are asking for an injury.

Too many runners are perfectly able to squeeze in many hours of running every week but they never seem to have the time to stretch. Not even for five or ten minutes before or after. Find the time!
Now that you’re sold on stretching – be careful about how you stretch. Technique is important. Don’t bounce! Instead, gently ease into and out of each pose, holding for 20-30 seconds. Do each stretch two or three times until you feel considerably more limber than before. Remember to breathe!

Muscles must be stretched gradually. If a stretch is applied too quickly, the muscle responds with a strong contraction, increasing tension. If the stretch is applied slowly, however, this contraction reflex is avoided, muscle tension falls, and you may stretch the muscle further. The lesson here: stretch slowly and hold the stretch for 30 to 40 seconds.

Do not stretch beyond the point where you begin to feel tightness in the muscle. Do not push through muscle resistance, and never stretch to the point of discomfort or pain.

Build stretching into your regular schedule both before and after your daily run — it’s best to do your pre-run stretching after a gentle warmup run of five or ten minutes, since “warm” muscles stretch more easily.

Here are some of the most popular stretches for running. Repeat Each Stretch 3 to 4 times; Hold each stretch for 20-30 seconds:

1. Wall Pushup #1
Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

2. Wall Pushup #2
From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

3. Wall Pushup #3
Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.

4. Back Scratch
Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to “scratch” your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

5. Hamstring Stretch
Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.

6. Quadriceps Stretch
Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.

7. Heel To Buttock
Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.

8. Hip & Lower Back Stretch
Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).

9. Iliotibial Band Stretch
Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.

10. Hamstring & Back Stretch
Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.

11. Bridge
Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.

12. Groin Stretch
Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.

Posted in 5K Training | COMMENT ON THIS BLOG