Stretches Every Runner Should Do

A little soreness after a run is inevitable, but you can minimise the "morning after" effect by walking for a few minutes and stretching after your run. In addition to improving flexibility, stretching flushes the muscles with blood and oxygen, which promotes recovery. At the very least, focus on these areas.

HAMSTRINGS
WHY: They’re running’s primary propulsion muscles.
HOW: Place your heel on a step or any elevated surface and bend slowly at the waist until you feel a stretch in the back of your thigh (you may also feel a stretch in your calves). Avoid rounding your back. Hold for 30 to 60 seconds. Release and repeat four or five times. Change sides.

QUADS
WHY: They are the shock absorbers of the legs, controlling your movement every time you land.
HOW: Stand up straight, bend one leg behind you, and grab your foot; pull it toward your butt until you feel the stretch in the front of your leg. Hold for 30 to 60 seconds. Release and repeat four or fives times. Change sides.

CALVES
WHY: They help propel you forward and absorb impact.
HOW: Place both hands on a wall and take a step back with one leg. Keep your heel on the ground and lean into the wall until you feel a stretch in your calf. Hold and repeat as noted above. Change sides. Stretch again, this time bending the knee of the extended leg slightly, so you feel the stretch in the lower half of the calf.

For pics and more about stretching, read the full article here.

Don't throw away your 2009 ASA Licence Number just yet

According to Athletics South Africa, there is a delay with the delivery and distribution of new licence numbers for 2010.  Therefore all current licence numbers are valid until the 31st of January 2010.

Keep running while visiting relatives

The holiday season is upon us, and for most of us, that means long lazy summer days, swimming, visiting relatives and invariably, a little over indulgence. But it doesn't have to mean that your training will come to a standstill.

Here are some ideas to keep your training on track:

Plan ahead. Before you arrive on their doorstep, let your relatives know that you're going to want to run during your stay. They'll appreciate the advance notice, and they can give you recommendations for when to run, so your runs won't interfere with family plans.

Run early in the morning. You're less likely to disturb family plans if you run first thing in the morning, rather than trying to squeeze your run in sometime during the day. Try to get out the door before the rest of the house wakes up.

Ask family members to join you. See if anyone in the family wants to run with you. You may have to run a slower pace than you're used to, but use it as a recovery run. Even if no one else in the family runs, you can head to a local trail or track and see if anyone wants to walk while you run.

Read the full article at About.com: Running & Jogging

Running while on Holiday

Going on holiday to the KZN South Coast this December?

If you are going to be in the Margate area over the holiday season and are looking for a training group to join, you can contact Kim Rice from South Coast Striders – 084 511 7651.

Thanks to Canie Cullen for the information.

Hat Race

For those who have a sense of humour and enjoy a good laugh, this race is NOT to be missed! And you can contribute toward a worthy cause whilst getting a beer along the way!

Wobblers & Wigglers Hat Race

Date: 16 December 2009 Time: 08h00 Organisers: Pirates Road Running Distance: 8.3; ; Province: Central Gauteng Start: Pirates Club Braeside Road Greenside

Enquiries:

Contact 1: Shelagh Smith (W) 011-3803000 (F) 011-3803111 (C) 082-4858168 (Email) shelagh.smith@lowenthal.co.za Contact 2: Pirates Club (W) 011-6465025

Entry Details:

Entries taken at the start from 07h00. Walkers are Welcome

Route Description:

Route Type: Circular This is a nice, relatively easy course. You will work harder in the first half, as you climb out of the "Pirates Bowl" and run into leafy Parkview. The run back along Emmarentia Drive is a lot easier and very enjoyable.

Editor's Notes:

This is a running tradition, and one of Joburg's best-kept athletic secrets. The Pirates Wobbler’s and Wiggler’s Hat race has never been on the official calendar. This run supports worthy causes, helping the needy. All participants must wear a funny hat. Failure to comply is likely to result in instant disqualification or cash in the charity box. (For the uninitiated, this means you will get a lift back to the clubhouse on the beer truck.) Runners and spectators will see participants with hats of the most fantastical creation, such as mining hats that have propellers and play music, outrageous Mexican sombreros, and beer hats strapped to the side of runners' heads, which, via an ingenious system of drinking straws, provide adequate sustenance along the way. The watering tables have developed quite a reputation. Some of the drinks served here not only quench your thirst, but also make you act in a peculiar way. For those not bold enough to take on the Pirates watering tables, Coke and water are available. The winner of the race is expected to run back to get the last runner, and bribe him or her to finish the race. A bribe of R50 will do, but bigger is better! At the end of the race there is that special brand of Pirates fun only found at this event. The entry fee donation of at least R20 goes to a deserving charity, and includes a raffle ticket. The best hat of the race wins a prize; the winner may even get to shake hands with the King Wobbler and kiss the Queen Wiggler. If you are in Joburg, get your hat together and come down to Pirates in Greenside to join in the fun. You won’t be sorry. Finishers: 850 Time Limit: 02:00 Thanks to Stuart Pritchard for the info