Tag Archives: Stretching

Common Running Injuries, Ways To Avoid Them & What To Do While Recovering From Them

It probably doesn’t come to you as a big surprise that I’ve decided to look more into common running injuries after my epic Saturday fall down the stairs. Even though it wasn’t a running injury, hurting myself made me realize how little I know about how to deal with injuries and how to prevent them. Somehow we always hear about others getting hurt and yet always assume that it won’t happen to us.

Pinata Injury

So far my way of dealing with the injury was trying to change up my workout routine with a 20-minute arm workout, Yoga, and a 60-minute HIIT/Tabata training session; I want to wait on running to avoid injuring myself even further. *We have to honor our bodies first and foremost!*

However, soon I will be starting to train seriously for the Spartan Trifecta; therefore, I want to prevent getting hurt again as much as I can. First of all, I don’t want to be in pain. *DAH!* But also, I don’t want to be depressed! Yes, you heard it right, DEPRESSED, because it’s really hard on you emotionally when you can’t exercise due to an unforeseen injury. Am I alone?!

During my search, I came across this picture on Pinterest. I think, it is a great summary just to familiarize ourselves with basics.

Common Running Injuries

Source

It is really well done, don’t you think?!

There are few more things, however, that I would like to add to the list:

  • Cross Train: to give your body a break and to prevent overuse injuries.
  • Progress Slowly: technically, we shouldn’t increase our weekly mileage by more than 10% at a time.
  • Strength Train & Stretch Regularly: not only it helps you to avoid injuries, but also improves your overall performance *BINGO!*
  • Rest: give your body time to recover.

What are your thoughts on that? What do you do in order to prevent any sports-related injuries?

xoxo
Olena

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A Super Intense 60-Minute HIIT/Tabata Cardio, Abs & Obliques Workout

Please, don’t laugh, but yesterday was the first time I tried a Tabata workout. I know, it’s kind of shameful given that I’m a fitness enthusiast, but hey, at least I FINALLY know what it is. And let me tell you, I love various HIIT workouts, but Tabata is something else!

Exercise Motivation

A little bit of history. It was founded in Japan by Izumi Tabata. What he found out is that high intensity interval training had more of an impact on the aerobic and anaerobic systems as opposed to moderate high intensity training.

So how does it work?

You can incorporate pretty much any type of exercise into the Tabata training; however, the following rules have to be followed:

  • 4 minutes long
  • 20 seconds of intense training
  • 10 seconds of rest
  • Total of 8 sessions/rounds

Sounds simple, right? But believe me, you’re going to be SOAKING WET after this workout. WORD!

It consists of:

  • 6-minute cardio warm up
  • 48-minute HIIT/Tabata & abs routine
  • 6 minute cool down & stretch session

By the way, you’ll be glad you did the plank workout and the core building routine with me last week!

I think this picture describes the best how I felt right after the workout.

sweat

Let me know what you think, but also tell me know about your favorite Tabata routine.

xoxo
Olena

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Crazy Core Building + Ultimate Stretch Yoga Routine

Originally, I was planning on going for a nice cardio workout on a Thursday night. However, when I got home, I realized that I wanted to change it up and do something different.

Lately, I’ve been focusing on strengthening my core, but I have also been missing stretching like crazy! You might laugh, but one of my biggest fears, as a former gymnast, is not to be able to do a split one day! I KNOW! But I guess, c’est la vie and I’ve got to live with it.

Here is me trying to get some stretching done with Bella by my side. Isn’t she adorable?!

Stretching with Bella

So back to my story. Since I wanted to do something for my core and stretch at the same time, I figured that doing some yoga would satisfy all of my needs.

I started off with this Crazy Core Building Routine with Tara Stiles. It definitely got my blood flowing!

Once I was all sweaty and ready for some serious stretching, I did the following Ultimate Stretch Yoga Routine.

As you can see, my workout was short and sweet and I have no regrets!

What are your favorite ways to stretch and how do you incorporate it throughout the week?

xoxo
Olena

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Forever Young

Today is a very special day: it is my mother-in-law’s birthday! She’s turning the big 50! So first and foremost, I would like to wish her a Happy Birthday!

I remember my dad turning 50 two years ago. If my memory doesn’t betray, he was somewhat depressed for a couple of weeks prior to his birthday and didn’t even want to talk about celebrating it. So what we did, we surprised him! *POOR GUY!* And I don’t blame him, it’s a big milestone! But then, on the day of, he said: “Screw this, I’m still young! 50 is the new 30! I’m going to enjoy my life to the fullest!”*GO DAD!*

In my opinion, we put too much thinking into it. 30, 40, 50 – they are only numbers… And we dread them! I still have a few years to go, but jeez, I’m dreading 30!!! Aren’t you?! But then, as they say, you’re only as young as you feel. I couldn’t agree more! *It does help that I look 18 without makeup!!! Haha!*

Of course, there are multiple factors that affect the way we feel and look, like our diet and lifestyle. However, today I would like to focus on stretching. Stretching exercises can help you not only to loosen up your whole body, they can help you age gracefully! *Personally, I’m sold!* Furthermore, better flexibility can decrease risk of injuries and improve your overall physical performance.

If you choose to be lazy, your muscles will tighten with age, which will obviously affect your lifestyle since your joints won’t have the same range of motion. And it’s a big NO-NO!

As someone who runs a lot *and as a gymnast by training*, stretching is my life savior: it reduces stress, helps weight loss, eases pain, and even improves my running time!!! How can you say no to this, HELLO?!?!

One of my favorite websites lately has been Runner’s World. Not so long ago, I found an interesting article on stretching there, and I would love to share with you a few exercises that have been really helpful. *Please, make sure that you warm up prior to doing any of them.*

Triangle

Benefits:

  • strengthens the thighs, knees, and ankle
  • helps relieve stress
  • helps relieve the symptoms of menopause
  • relieves backache

Pyramid

Benefits:

  • Stretches the spine, shoulders and wrists (in the full pose), hips, and hamstrings
  • Strengthens the legs
  • Helps digestion

Quadriceps Stretch in Lunge

Benefits:

  • Stretches the front leg’s hamstring and the back leg’s hip flexors and quadriceps
  • Reduces stress
  • Improves circulation

Pigeon Forward Fold

Benefits:

  • Stretches the thighs, groins and psoas, abdomen, chest and shoulders, and neck
  • Stimulates the abdominal organs

Head to Knee

Benefits:

  • Stretches the spine, shoulders, hamstrings, and groins
  • Relieves anxiety, fatigue, headache, menstrual discomfort
  • Therapeutic for high blood pressure and insomnia

Happy baby

Benefits:

  • Gently stretches the inner groins and the back spine
  • Reduces tension in the back

What are your favorite stretches? What do you do to stay forever young?

xoxo
Olena

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