By Andrew Heffernan

Back pain. Knee pain. Poor posture. Difficulty getting up off the floor. Trouble squatting and deadlifting. What do all these physical limitations have in common? They’re symptoms of poor hip mobility, says physical therapist Kelly Starrett, DPT, author of Becoming a Supple Leopard.

The hips are the most powerful hinges in the body, and they’re vital for everyday movement, he says. “But we sit so much — and move our hip joints into their end range so infrequently — that nearly all of us end up with limitations.” The following moves will mobilize the hip flexors (muscles on the front of each hip joint), the hip extensors (those in the back, including the glutes), and the hip rotators (a complex of six smaller muscles along each joint capsule), all of which contribute to pain-free function and improved athleticism.

Try these exercises post-workout or pre-bedtime for better movement in and out of the gym.

HIP-FLEXOR STRETCH

1. Stand inside a doorway and turn to face the door frame on your right.
2. Step back with your left foot and place your knee and lower leg on the floor to the left of the wall behind you (place a pad under your left knee if necessary).
3. Slide your left leg backward along the wall until you feel a stretch in the front on your left hip.
4. Raise your chest and torso and extend your arms overhead.
5. Grab the doorjamb behind you and slide your arms as far overhead as possible.
6. Press your lower back toward the doorjamb and hold it there for the duration of the stretch.
7. Breathe deeply, hold for one to two minutes, and repeat on the other side.

FLEX-AND-ROTATE HIP STRETCH

1. Stand facing a thigh-high table, desk, high bench, or the armrest of a couch.
2. Bend your right knee and raise your leg to rest your shin on the table, as if you’re doing a modified pigeon-pose stretch.
3. Bend your torso directly forward over your leg.
4. Press your elevated leg into the table for a five-count, then release for a 10-count, moving more deeply into the stretch. Contract and release five times.
5. Repeat the stretch with your torso rotated gently to the left, and again rotated to the right. Keep your back neutral and avoid rounding forward.
6. Slowly come out of the stretch.
7. Repeat the entire sequence with your left leg on the table.

Andrew Heffernan, CSCS, GCFP, is an Experience Life contributing editor. This article originally appeared in Experience Life, the no gimmicks no-hype health and fitness magazine. Learn more at ExperienceLife.com. 

by Nicole Radziszewski

Are you wondering what to wear for an outdoor workout when it’s cold? Or if it’s better to over or underdress at the start? We’ve got some answers for your next outdoor run. 

Since your body temperature rises during vigorous exercise, common advice dictates dressing as if it’s 20 degrees F warmer outside, says Anne Pezalla, an RRCA running coach in Oak Park, Ill.

Everyone is different, though, and “you sometimes have to learn from your mistakes to see what works for you,” she says.

For outdoor winter workouts, Pezalla says, it’s better to wear too much at first and be a little warm than to wear too little and be uncomfortably cold. She recommends dressing in layers that you can adjust as you start warming up, such as a jacket with removable sleeves, arm warmers that you can pull down, or a headband that can be folded to cover or uncover your ears.

It’s also important to choose fabrics that wick away moisture. In cold weather, this means wearing a base layer of wicking fabric that fits close to your skin. Socks made from natural fibers such as wool or mohair will not only keep your feet warm, but they’ll also keep them dry and prevent blisters. Avoid cotton, since it traps moisture when you sweat, causing your body to lose heat faster.

Nicole Radziszewski is a writer and personal trainer in River Forest, Ill. This article originally appeared in Experience Life, the no gimmicks no-hype health and fitness magazine. Learn more at ExperienceLife.com. 

There is a definite learning curve in the half marathon. Tips and tricks are passed on from coach to runner,
from veterans to first-timers. A successful race is the result of managing many small tasks. By
planning ahead, you can make your 13.1 experience a whole lot smoother.

Practice
Practice everything! In your long runs leading up to the half marathon, you should try the shoes, apparel,
breakfast, drink and/or gel that you think you will use on race day. It’s better to discover if something
doesn’t work on a long run than during the marathon. Check the race website in advance to find out
what fluids will be available on course. You can choose whether to supplement with the fuel on course
or carry a different product of your choice.

Goals
Experienced runners should have a goal time, but have some flexibility in that goal for dealing with
weather and other factors on race-day. I like having a primary goal and a stretch goal, but it’s also
good to have a slower time in mind that may you’ll be OK with if weather forces a slower pace. Just
finishing a 13.1 is a huge accomplishment, even if you have to adjust your goal time.

I encourage new runners to focus on finishing their first half marathon, rather than on hitting a specific
time. There should be lots of entertainment to enjoy along the course, and running a solid, fun first
half marathon will set you up well for a more specific goal at your next race! Soak up the energy of the
race, but start conservatively so you can have fun during the second half. The last 3 miles feel as hard
as the first 10, so you should plan to save plenty of energy for the final miles.

Pacing
Many runners get caught up in the excitement of the half marathon and start out too fast. The early miles
always feel easy, but any time “banked” is often given back later. It’s always easier to make up time if
you start a little slow than to recover from starting too fast.

Don’t get caught up in someone else’s pace. Even among runners with the same goal time, you may
find that one runner is stronger running uphill, while another is stronger on downhill or flat segments.
This can cause an awkward feeling of surges throughout the race, which is more difficult than
maintaining the pace that is right for YOU.

If you want to run with a pace group, allow yourself the option of pulling slightly ahead or even
dropping a little behind during segments where the pace doesn’t feel quite right. Remember that
pacers run a steady pace for 13.1, which might not mean a steady effort over hills.

Layers
If you’re expecting cool weather at the start, add some layers that you can pull off mid-race if you warm up or if the fabric rubs you wrong. You can cut the toes off of some tube socks to make arm-warmers, and if needed, wear some “throw-away” gloves and a hat that you can toss as you warm up.

Hydration
Drinking too much plain water before and during the race can be a serious problem. It can throw off
your electrolyte balance, causing a risk of hyponatremia (low sodium concentration). Runners are at a
greater risk of hyponatremia if they take water at all aid stations and don’t consume adequate
electrolytes to maintain sodium balance.

To prevent hyponatremia, you should consume electrolytes with some of your water in the days before
the half marathon and during the race. You can mix in an electrolyte drink or eat whole foods containing
electrolytes. Leading up to race-day, good electrolyte sources include bananas & avocado for
potassium, dairy products (if you tolerate them) and green leafy vegetables for calcium, and chicken
broth or other salty foods for sodium. On race morning you’ll want to stick with lighter foods for
breakfast, mixing carbs & protein. My favorite pre-race meal is a banana with mixed nuts. Eaten 2-3
hours before the race, it provides sodium and potassium, along with carbs, and some protein & healthy
fat.

A half marathon is a lot to manage. Make a plan, but allow some flexibility if things don’t go exactly right. We look forward to seeing you at the finish line!

Submitted by Rebekah Mayer, National Run Training Manager at Life Time Fitness. For more information on Life Time Run training programs, go to www.lifetimerun.com.

There are more options to help you prepare then ever before, from groups to one-on-one coaching. How do you know which one is right for you? Below is a description of each type of training program or plan, as well as a few tips to help you find the right match. We’ve even included tips from one of our expert coaches to help you find the right program to help you reach your goals.

Generic training plan
Typically downloaded from the Internet, this is a “nuts & bolts” plan that includes the basic workouts you need to reach the finish line. Complexity varies greatly, and you can find anything from a basic beginner plan with mileage only, to an advanced workout plan with every workout type you could imagine. It is important to realize that a generic plan is created for the “average” runner in any given category, and choose carefully to ensure you won’t be over or under-training.

Who it’s best for: Many runners start with a generic plan, and it is a typically a free option that can help you reach the finish line if you don’t need a lot of support or personalization.

Custom training plan
Typically created by a coach, a custom plan is designed to fit your training schedule, personal goals and running history. It should be created based on scientific progressions, including recovery time as well as quality workouts. If you’re purchasing a custom plan, look for one offered by a certified coach who has experience coaching at the distance you are training for. Some custom plans even come with an initial consultation where your coach can get to know you better before designing your program.

Who it’s best for: Custom plans are ideal for self-motivated runners who want a detailed plan fit to their schedule. It works best if your life schedule is fairly predictable, so you don’t need to make many changes week-to-week. Custom plans are typically a great value, where you get a program created just for you for less than you would pay for ongoing coaching.

Group training
A group program that is generally designed to prepare runners for a specific event. Groups typically have multiple pace & ability groups, following training plans designed by pace group. Quality programs also include educational seminars, fun socials as well as regular email communications from your coach with workout details and training tips.

Who it’s best for: Group Training can benefit everyone, but is perfect for runners looking to be challenged by a group, or those who want running buddies to make the miles seem to pass more quickly. Check the group schedule to see that it fits into your summer work & travel schedule.

1:1 coaching
Personal coaching to help you reach your goals. Your coach will write your custom training plan, and update it following regular email and/or phone communication. Most 1:1 coaching programs are over the phone with workouts delivered either via email or an online training tool. Look for a certified coach who can motivate you while providing education and a quality plan for you to follow.
Who it’s best for: 1:1 Coaching is great for runners who need a flexible schedule and want to get the most out of their running time. It is perfect for beginners who want a mentor to help them get started on the right foot, as well as experienced runners who want cutting-edge information and a program to help them improve their PR.

Final thoughts from an experienced coach
“Whether an athlete chooses 1:1 training or group training it is important to look at the coach as your partner in working together with you to achieve a personal goal. A good coach will consider all the aspects of your life and the time you have and work with you to provide the best program in your situation.”

“An athlete needs to know if they require a group setting for scheduled runs, especially the longer runs, or if they are disciplined enough to put in the mileage on their own without a group setting. Some people love the idea of running miles with others in a group environment and others enjoy the idea of a solitary run and it is important to know this beforehand.”

-Paulette Odenthal – Life Time Run – Lakeville Coordinator & Coach since 2007. Paulette has run 24 marathons with a PR of 2:51.

Submitted by Rebekah Mayer, National Run Training Manager at Life Time Fitness. For more information on Life Time Run training programs, go to www.lifetimerun.com, or email info@lifetimerun.com.