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This blog is the fifth in a series where our National Fitness Director, Olympian Carrie Tollefson, brings tips for injury prevention and strength training to help improve our running performance. Today, Carrie shares a simple but great strength exercise: squats. #trainingtiptuesday “Squats are a great exercise to build strength and help propel us going forward during those long runs, short sprints, and on the hills," explains Carrie Tollefson. "In addition, with proper form, squats help build muscle to protect our knees and keep us healthy.” Click below to watch Carrie demonstrate proper form. 
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This blog is the fourth in a series where our National Fitness Director, Olympian Carrie Tollefson, brings tips for injury prevention and strength training to help improve our running performance. Today Carrie shares a simple but great rehab exercise. #trainingtiptuesday Our ankles are what I call our anchors, and if our anchor doesn't keep us up right then what will? I know this is really old school but it works. After sprains and surgery, physical therapists, doctors, and coaches have had me follow this simple exercise: drawing ABCs in the air. I have kept it in my routine of "rehab" ever since. I hope you find some benefit to keeping your ankles healthy, strong, and able to sustain all of the walking and running we do at MOTR!   With the increasing reports of attacks on female joggers around the country, runners have been on high alert. We are questioning what changes we need to make to our routines to simply feel safe engaging in our hobby. For some, staying active now involves altering routes and daily schedules, carrying personal safety devices and leaving your favorite tunes behind. But the reality is we can do everything the right way and the risks remain. That's why personal safety expert Julie Barron Morrill recommends all women receive basic training in self-defense.
This blog is the third in a series where our National Fitness Director, Olympian Carrie Tollefson, is bringing tips for injury prevention and strength training to help improve our running performance. Today Carrie shares a great tip to help relieve sore muscles. For more expert advice from Carrie, check out our first annual fall running retreat the end of October! As busy women, sometimes taking care of ourselves is one of the things that gets lost in the shuffle. Here is one easy way to try and prevent injury or help reduce pain and inflammation: DIY ice cups. Fill a Dixie cup about 3/4 of the way with water and freeze. Once ready to use, tear off the top of the cup. Use the ice to massage your muscles or sore area by making circles and adding slight pressure to that area. Do this for about 5-10 minutes three times a day.  This blog is the second in a series where our National Fitness Director, Olympian Carrie Tollefson, will be bringing tips for injury prevention and strength training to help improve our running performance. Today Carrie shares a great stretch to relieve our tight hip flexors and gluteus muscles. For more expert advice from Carrie, check out our first annual fall running retreat this October! If you are like most women, your hip flexors and glutes are extremely tight. This may not be a result of our workouts, but from our normal everyday activities. Our glutes and hip flexors have become shortened and tight from sitting at our desks or driving to and from work, grocery shopping, or those family road trips that we all love to do. Therefore, stretching a bit before and after activity is great. The pigeon pose is an easy stretch that will hit both targeted areas. Simply hold the pose for about 10-15 seconds and repeat 3 times on each side. You can shift your weight to find the right angle to meet your body's needs. |
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