Setelah berlari jauh, beberapa bagian otot kita akan terasa kencang.
Pendinginan dengan beberapa gerakan stretching statis membantu mengurangi resiko cidera akibat kekakuan otot serta kram & pegal-pegal. Selain itu, streching akan meningkatkan fleksibilitas otot agar persendian dapat bergerak dalam range of motion (jangkauan) maksimal dengan lebih mudah.
Dengan peningkatan range of motion, anda dapat dengan mudah melangkah lebih jauh sehingga anda dapat berlari dengan lebih efisien.
Fokuskan stretching anda pada bagian-bagian yg bekerja berat saat berlari seperti seperti betis, paha depan, hamstring, IT band, panggul, dan punggung bawah.
Nah, kalau posisi stretching seperti yg dilakukan kedua nona ini menargetkan pada hamstring, betis, pinggul dan punggung bawah sekaligus.
Silakan dicoba ya, semoga bermanfaat
4 506 hours ago
Almost opted for the treadmill this morning after checking the weather and seeing it was only 20 ish degrees out!! 😳 BUT glad that I stuck it out and got in 2 tempo miles in alllll the layers
3 348 hours ago
Back home from 🇹🇼 with my girls!
Another great @htcrelay international race. We ran from Taitung to Kenting through small villages, into mountains and the rainforest ending in the southernmost coastal town of Taiwan. My most memorable moment was running my second leg through the rainforest and spotting what I thought was a cat (if you didn’t know this about me I love cats!) but ended up being a Macaque Monkey 🐒! There were monkeys along the road hanging from trees! I am so glad I got the chance to go and for me there is no better way to explore the world. I love combing my two passion - running and traveling together and looking forward to another international race. .
3 11710 hours ago
My face when I discovered peanut butter truffles by @montezumaschocs today.
I'm on a (slow, steady, not crash dieting) weight loss mission before my marathon training gets intense - I struggle with losing weight during intense training so the early days is the best time for me. The primary reason is how heavy I felt doing Royal Parks Half last month - I gained few kgs last year that I'm not keen on carrying around for 26.2 miles in April!
Despite this, I am still eating some chocolate everyday. I actually really enjoy good quality dark chocolate and a small portion of it everyday curbs cravings and stops me from feeling deprived.
Diets don't have to be all lettuce, it doesn't have to be painful either. You just need the right tools.
I’ve been feeling a whole load of emotion and then sometimes none at all. I recognise the signs of #depression and #anxiety all too well. How am I able to help others and not myself?
I bought the #overcomingseries#selfhelpbooks ages ago and still haven’t read them properly. Torn, I can’t figure out which is worse for me right now, so I start one and then leave it and then I start the other and then I leave it. It’s really hard to focus on reading and concentrating when depression takes hold.
The Beating Anger book was bought recently when I realised my depression is turning into internalised #anger that blows up occasionally. I am in no way a danger to others, but I could be a hazard to myself. Dealing with anxiety and depression together is quite frankly fucking exhausting.
I’m noticing I’m feeling like a sponge lately... I seem to be soaking up other people’s emotions. Specifically their sadness. They are sad and my heart breaks for them. Empathy is a good quality to have but not when it starts to effect your #mentalwellbeing. I’m not sleeping well, and all this combined? I’m just wrecked.
Cutting out the bread has helped though. Less brain fog and bloating. I’ve found that sugar and alcohol trigger panic attacks, so I’m going to have to be careful with their consumption too and limit the intake.
I found an interesting article in a @slimmingworld magazine about #kindfulness and treating ourselves nicely. It gave reference to an helpful site where you could find free guided self-compassionate meditations and other resources. The Compassionate Mind Foundation @compmindfound has audios to listen to, exercises to complete and lots of other useful resources. I’ve downloaded their playlist on @spotify and will be looking at their website in greater detail this week.
I’ll keep trying, I’ll keep picking up the books to read them and I’ll keep trying. I’ll always keep trying, I’m always hopeful 💕
Last night I realised how trapped I am in social norm and peer pressure.
When seeing a friend last night, I ordered a gin and tonic when I really just wanted a hot cup of tea. I felt quite shamed by the fact that I didn't want to drink.
I realised I've started holding myself to a higher standard by how bad I felt doing something out of obligation versus choice. I felt unconformable asking for what I needed in the moment.
I am glad I had the moment of self discovery though. Like anything, saying NO with confidence needs to be practised and excesses pre-Christmas seems like a great time to practise this skill 😂
New York Marathon Report ⬇️
It’s been a week since the #tcsnycmarathon and so with a selection of pics taken throughout the race, here’s our race report:
It was a long wait at the start and we had to wrap up warm in layers of clothes that could be discarded in Goodwill bins
Our goal for the race was to finish between 3:45 and 4 hours and we had @xempo pace pockets for both times. L wore 3:45 to make sure we didn’t start too fast and H wore 4:00 to make sure we didn’t slow down too much in the second half.
We started at a steady pace and both felt comfortable for the first 8miles.
We had different fuelling strategies with H eating a bag of sweets, 1 at every mile marker and L using @scienceinsport gels
Unfortunately after mile 8 we hit the first hurdle when L developed a diaphragm cramp(a common problem she suffers from-potentially due to being a classical singer).
The cramp showed no sign of abating & as we’d agreed that we wouldn’t stop or walk the only option was to slow the pace slightly to make the cramp more manageable.
on the Queensborough bridge where there were no crowds L’s cramp eased slightly however it came back in full force when we came over the bridge and were hit by noise again.
At mile 17 whilst running up 1st Avenue the @Garmin got a bit confused and added an extra half a mile into our current distance whilst informing us we’d just run a 6min/mile.
Despite having to run slower than planned we were still well within the planned time until the second disaster just before mile 20
L’s cramp started to worsen resulting in her not being able to breath deeply enough and suddenly she got very lightheaded and dizzy and we had to suddenly stop.
Some members of the crowd came to check we were ok and offered some @cocacola which was gratefully accepted and after a minute or two of deep breathing we were able to continue on our way.
The last few miles were a journey to hell but at mile 23 we were at 3:30 and knew we could still do it under 4 hours
We gave every bit of energy we had left and even managed to speed up slightly, we crossed the line with nothing left to give coming in at 3:57:12. 🏅🏆
Fear of failure, looking silly, or being judged - it's a constant battle.
2 years ago, I wanted a start a YouTube channel. Yet I made excuses.
Unnecessary equipment aside, I questioned - what will people think, what if I forget how to string words together in a logical manner, will people mock my Indian-in-England hybrid accent? The negativity your brain manages to spin up to resist fear is incredible.
Yet, you know what - if I don't do it now, when will I?
So here it is - I'm starting a YouTube channel in the next month, inaugurating with a 20 week series featuring training for my first marathon. Title & details pending & suggestions welcome!
I challenge you today - what is something you have wanted to do and are scared to do? How are YOU going to make that happen?
It’s a shame that in this day and age female runners 🏃🏽♀️ have to be so concerned about their safety. I look over my shoulder often while I’m running and I’m always hyper-vigilant about my surroundings. .
When I was selected to test out these @sabresafety products I was pretty excited and I must say impressed with the products and ease of use! (You better believe I’ve already tested it out!). So... not only will you NOW have to be afraid of my ninja skills...you’ll have to be afraid I’ll make you cry too! Hi-YAH!! 🙅🏼♀️
16 1234 days ago
🚨 does anyone have any advise on running with asthma 🚨
Today my run started off great and I was so on track on reaching my goal time, but after that half mile mark I had to stop because I had a really hard time controlling my breathing. I tried jogging back home but it was too difficult and just walked back.
Thanks in advanced! .
Running by feel - do you check in with yourself before you workout? How do I feel today? Are you raring to go, stressed, energetic, mentally tired, physically sore?
Today @dansmith.drs and I cut it fine to the start line for @parkrunuk, meaning I didn't have time to mentally prepare or plan. I started at a sub-30 pace but, half way in, I realised that I did not feel strong enough today. I had to slow down.
Even though my final pace of 6:07min/km was not too bad for my usual, I positive split drastically. As someone gearing up for races in the future, it taught me one big lesson - before you start, possibly after your warm up, check in. Makes me for a much better session!
Parkrun time today - 30:34.
Me: How about starting this evening we practice your reading?📚📖 .
Kid X: How about starting this evening we practice your Dutch? Je moet beter Nederlands kunnen praten, Header! (translate: you need to speak better Dutch)🙊 .
Oh, snap! Nicely played little man, nicely played.
I hope your weekend is filled with a bit of cheekiness, a little spunk, and a whole lot of sass.
Kid X and I will be at the Olympisch Stadionloop this Sunday running, racing, and cheering. Hope to see someone of you there!
Picture is taken from last weekend's Maple Leaf Cross. And no, even though it looks like it, I'm not holding back the little girl by her shirt😂
Around mile 16. It pains me to continue, but it hurts much worse to stop. .
Running is such a mental sport. That is why I love it, but that’s also why I’m insane 😂
11 23511:44 PM Nov 7, 2018
Today, @dansmith.drs had to threaten me with "I'll have to drag you out of bed for a morning session tomorrow" to get me to go to gym. That's the kind of partner you need, one that gets you to go to gym and at least warm up (you'll likely stay!) when you'd much rather warm up wrapped in a blanket on the sofa, with a Bailey's hot chocolate. Enabling bad habits helps nobody.
(Been slightly MIA because new job has me drowning in things to learn - good sign for a new role!)
6 528:22 PM Nov 7, 2018
Today did not go as planned.
I had planned to sleep until 5:30am, attend November Project at 6:30am, and hammer out a good workout while Kid X chilled quietly in the buggy.
Reality has this way of making me look foolishly optimistic.
Instead of my envisioned plan, I woke up at 4am to Kid X reminding me that it was Georgia’s birthday. We then proceeded to sing Lang zal ze leven a million times to a very confused but happy go lucky dog. At 6:30am we showed up at November Project and I hammered out a stair workout for a grand total of 10 whole minutes before the chalk incident occurred.
Kid X had been drawing pictures on the ground with his new chalk set when the yellow piece broke. In order to salvage my workout, I attempted to console Kid X. I tried to reason that two pieces of yellow chalk were better than one. I reminded him that he still had three full pieces of non-yellow chalk in his box. I pledged to find a new piece of yellow chalk. But nothing seemed to stop the tears😢 .
Even after Dr. Saskia put the chalk on the operating table (read: stairs) and stitched the chalk back together with medical tape, the damage had already been done. The chalk would never truly be whole again and Kid X was chalked, I mean choked up🏥🤕 .
So we did what any chalk mourners would do. We had a quick fist fight with blown up surgical gloves and jointly made the decision to leave November Project early. As I pushed the buggy home, Kid X whispered: thanks, mama.
Moral of the story: Plans change. Chalk dies. 4 year olds do not respond to logic. Workouts are cancelled. Runs are rescheduled. And at the end of the day, all I remember is that Kid X finally called me mama instead of Header😍
I just received this picture in the mail. It’s from my first marathon last year, in October 2017. I was looking at my time and realizing that I was close to qualifying for Boston!! My PR of 3:45:40 comes from this day. I had a great race and felt fabulous the whole time! This is the marathon that started my love for the distance, and I will always have this pic to remember it by. ❤️ PS: I’m gonna smash that PR next time I run the marathon!!
Yesterday I participated in the Maple Leaf Cross (pics from 2016 & 2017). This is not a race I have a chance at a podium finish but nevertheless love the opportunity to race (way) behind some amazing female athletes.
But this year, something didn't sit right. Don’t get me wrong; I loved the course, the volunteers, the organization, & the overall energy. I do, however, have to mention my disappoint.
Putting aside the fact that the men & women compete over different distances (men 10km/women 7.5km), the Cross also discriminates between men and women in the prize structure itself.
First, it provides the men and women different prize money (e.g. the 4th man receives 50€ while the 4th woman receives 30€). Second, the Cross awards the top 10 male finishers but only the top 6 female finishers. The justification offered for this unequal recognition of men & women in races is based on the fact that there are proportionally more men than women competing in the race. More men equal more prizes. That seems fair, right? Wrong. Here's why.
We agree that men & women have physiological differences that put men at an advantage over women (e.g. more muscles, less fat, higher V02 max). This has led researchers to conclude that men, on average, perform (regardless of distance) 11-12% better than women. It is because of these differences that sports are separated between genders in the first place: males compete against males & females against females.
And in almost all sports we give equal awards to men and women. Think the Olympics – we award Gold, Silver, Bronze to the top three male & female finishers regardless of the proportion of males & females competing.
Yes, there is greater male participation in sports compared to females. But instead of empowering women’s participation in sports, we are continuing the discrimination. We are saying that women shouldn’t run as far as men. We are agreeing that men should receive more prize money than women. We are saying that it is okay to recognize performance proportionate to the gender field size even though we recognize that two different sporting events are going on. I don't agree with this. What are your thoughts?
🙋♀️Roll call! Who else is doing their long run today?!
Isn’t it funny how as we move up in distances for races and in our training, our perspective on what once seemed like a “long run” changes so quickly, too? .
If you are just beginning to train for your first marathon or half marathon and are discouraged or intimidated by the long run,
1️⃣ know that it gets easier!
2️⃣ find a route that is exciting and stimulating to keep you distracted from the miles (“point to point” routes take planning but are awesome for long runs!)
3️⃣ it’s the best time to find your ideal hydration & fueling strategy. What fuel works for you, how often can you take it, etc. Practice!
4️⃣ long runs have an amazing way of clearing your mind in ways other workouts can’t quite do. 🧘♀️
Have fun, finish strong, and enjoy those post run eats; you got this! 💪
Comment below with how many miles you have for today! 👇👇👇
This is me, on my soap box for a second. My pretty pink pepper spray in hand, just in from my daily run. Spent most of it thinking about #mollietibbetts 💔 Just going to say my piece, you may not agree but here’s where I’m at. Pretty frustrated that the focus of this crime is being so misappropriated. Her death should not be a political talking point on border patrol. She was murdered by a man who was following her while she ran and she told him to leave her alone. This is not political! He admitted he got mad when she told him to stop. This is every female runners nightmare. I know that in the back of my mind every day when I run, I’m thinking about how I would get away from an attacker. I wonder how many men run with pepper spray? I had a man fully expose himself to me last spring (and I was fully clothed, for those who would like to say it’s my fault because of the clothes I wear. Because, btw, it gets really hot running 5 miles in the blazing sun..and no matter what a woman is ever wearing, it never gives a man an excuse to bother her!) Men who violate women, THAT should be the focus. Our rights to be out in the world without being threatened or violated or murdered. Call me idealistic. THAT is what the focus should be on. Not the fact that this vile murderer is an immigrant. Cuz ya know what?..men of every color and demographic commit crimes against women all the time. So I’m just gonna push my fear to the side and keep running and thinking about ways to kill attackers. And let’s all teach our sons how to love and respect all women all the time. Please 🙏🏼✌🏽💜💃🏻 #foryourdaughters#foryourmothers#foryoursisters#milesformollie#muchrespecttoallthegoodmen