BEFORE YOU SWEAT : AN EXTRA STRETCH TO MARATHON SUCCESS.Byline: Kevin Ainsfeld Daily News Staff Writer An estimated 20,000 people will run the Los Angeles Marathon The Los Angeles Marathon is an annual marathon held in Los Angeles, California since 1986. It was inspired by the success of the 1984 Summer Olympics held in Los Angeles. The race starts at about 8:15AM and runs through Downtown Los Angeles, Koreatown, the Crenshaw district, and on March 2. Some will race to the finish; some just hope to finish, period. But all should spend their premarathon morning loosening loosening /loo·sen·ing/ (loo´sen-ing) freeing from restraint or strictness. loosening of associations up by stretching. The body takes a lot of abuse during a 26.2-mile marathon. Every time you run, tiny tears will occur in your muscles; those rips turn into scar tissue scar tissue n. Dense, fibrous connective tissue that forms over a healed wound or cut. that, in turn, reduces muscle flexibility and increases stiffness. All this pounding the pavement makes a person ripe for injury, but a 10-minute, prerun stretch will increase strength and flexibility in the muscles, decreasing the chances of injury. Pat Connelly, a commissioner of athletes for the Los Angeles Marathon, said the most important benefit of stretching is the increase in power. ``Good stretching springs your body forward,'' Connelly said. ``The flexibility creates more power in the runner.'' Connelly coached Birmingham High School's cross-country team for 25 years, was head coach of the University of Southern California's cross-country team, and coaches adult runners at Birmingham every Tuesday night. He also is author of the official L.A. Marathon training Training for a marathon is a months or years long project for most recreational runners. This article is about training for recreational runners, i.e. runners who run for sport, physical fitness, or other reasons. guide, ``Go the Distance!'' Although it is important to stretch all the muscle groups, the most important muscle to keep flexible for a runner is the hamstring on the back of the leg. ``It is a major tendon tendon, tough cord composed of closely packed white fibers of connective tissue that serves to attach muscles to internal structures such as bones or other muscles. for propelling the body forward,'' Connelly said. Carolyn Coradeschi, a member of Connelly's Tuesday track night group and a five-time marathon runner, helps demonstrate important prerun stretching techniques. Before beginning stretches, spend a few minutes warming up your muscles with a brief, easy activity such as running in place or jumping jacks. When stretching, Connelly advised, reach as far as you can comfortably go, then add a little stress and hold for 30 seconds. Repeat on the opposite limb when appropriate. The prerace home stretch You've trained hard all year to run in the Los Angeles marathon. You're primed and ready. Don't let the small - but important - details get in the way. Here are some tips from Pat Connelly, a running coach and commissioner of athletes for the Los Angeles Marathon. Ease up on your training schedule before the big day. Run only twice this week, and only 45 minutes each time. Don't run at all on Friday and Saturday, the two days before the marathon. Eat a lot of high-protein foods this week; on Friday and Saturday, eat foods high in carbohydrates - pancakes, bagels and pasta. On Sunday, the morning of the race, be sure to eat a light breakfast, such as wheat toast or oatmeal. Never start a marathon on an empty stomach. That morning, it's also important to drink water, about two 8-ounce glasses. Dress warm before the marathon; wear sweats or something else to keep you warm. Shed those sweats when you're ready to run. Have a throw-away T-shirt over your regular T-shirt or jersey; you can get rid of the top layer when you get warm during the race. CAPTION(S): 4 Photos, Box Photo: (1) Iliotibial band il·i·o·tib·i·al band n. A fibrous reinforcement of the broad fascia on the lateral surface of the thigh, extending from the crest of the ilium to the lateral condyle of the tibia. stretch: Sit on the ground with your left leg extended in front of you. Cross your right leg over your left leg, planting your right foot as close as possible to the outside of the left knee. Then twist your torso torso /tor·so/ (tor´so) trunk (1). tor·so n. pl. tor·sos or tor·si The human body excluding the head and limbs; trunk. as far as you can to the right. Use your hands to help support your twist. Repeat the stretch in the opposite direction. This is another muscle that gets a good workout Workout Informal repayment or loan forgiveness arrangement between a borrower and creditors. workout 1. The process of a debtor's meeting a loan commitment by satisfying altered repayment terms. from running. (2) Calf stretch: Stand facing a wall or pole with your hands directly in front of you on that wall or pole. Put your left foot a comfortable distance from the wall and your right foot about 15 inches behind the left in a straight line perpendicular to the wall or pole. Push off your right foot, bending your left knee. Make sure your right heel stays on the ground. Repeat the stretch with the opposite foot forward. This stretch helps loosen your calf muscle The calf or gastrosoleus is a pair of muscles—the gastrocnemius and soleus—at the back of the lower human leg. The gastrosoleus complex is connected to the foot through the Achilles tendon, and contract to induce plantar flexion and stabilization of the , which takes a pounding from running. (3) Windmills The List of windmills is a link page for any windmill or windpump. Collections
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tr.v. out·stretched, out·stretch·ing, out·stretch·es To stretch out; extend. outstretched Adjective to your side, roll your arms in small circles - several revolutions clockwise clock·wise adv. & adj. Abbr. cw. In the same direction as the rotating hands of a clock. clockwise Adverb, adj in the direction in which the hands of a clock rotate and several revolutions counterclockwise. This exercise loosens up the shoulder muscles, which get worked from the pumping of the arms during a run. (4) Calf and hamstring stretch: Sit down and extend your right leg in front of you. Bring the sole of your left foot to the side of your right knee. Extend your arms toward your right toes, stretching as far forward as possible. Repeat on the opposite side. This combination calf-and-hamstring stretch reinforces previous stretches for two of the more important muscle groups for running. Shaun Dyer/Special to the Daily News Box: The prerace home stretch (See Text) |
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