Basic Stretches for Runners

A juris doctor graduate of the University of Dayton School of Law, Kyle Kirts is licensed to practice in Ohio, where he has served as an attorney for over 15 years. Kyle T. Kirts also enjoys running, and came in third in his age group in the 2013 Mattoon Knights of Columbus 5K event.

Whether going on a light jog or running a marathon, stretching is an important part of a safe and injury-free workout experience. One of the most important things to remember about an effective stretching routine is to take your time; rushing through the process can tighten muscles rather than loosen them, and may create more issues than not stretching at all.

Walking lunges. From a standing position, take a big step forward. Then, bring your knee above your ankle and your thigh parallel with the ground. Bring your other leg forward and rise into a standing position. Repeat the step with your other leg. With practice, perform the lunges fluidly and repeat 10 times for each leg.

Calf stretch. Lean forward with one or both hands against a wall or similar solid object. Put one leg back and gently stretch its heel toward the ground. Repeat the process with the other leg. You should feel gentle stretching pressure along your calf, but be careful not to overdo the motion and strain your muscle.

Side stretch. To avoid common issues like side stitches, stretch your sides before running. First, keep your abdominal muscles tight and raise your arms straight over your head. Then, bend at your waist and lean first to one side and then to the other. Hold the pose at each side for two breaths, and repeat.


Tips for Beginning 5K Runners

A practicing Ohio attorney, Kyle T. Kirts has more than 15 years of experience representing clients in areas ranging from juvenile and tenant law to criminal and traffic defense, among others. Outside of his professional work, Kyle Kirts enjoys participating in 5K events.

Accessible for beginning, intermediate, and advanced runners, the 5K run is one of the most popular events in the United States. Covering a length of 3.1 miles, beginners can train for the run in about two months, whether or not they regularly run a mile at a time. Especially important for people who are not regularly active before starting a 5K training program: Remember not to push yourself too much, too quickly, and to wear comfortable clothes and shoes to protect your feet and joints.

As a foundation for your workout, run and walk for 30 minutes, three days a week. Begin by walking for at least five minutes to warm up and transition into 15 seconds of running and 45 seconds of walking for the rest of the period. Between the run and walk days, walk for 30 minutes one or two days a week, and rest on the remaining day or days. Focus on the time intervals rather than speed or distance to minimize the chance of injury or burnout. Each week, increase the time spent running by five seconds and decrease the time spent walking by five seconds. During the run, practice efficient breathing by inhaling every two to four steps and exhaling every two to four steps. That way, your muscles get the oxygen they need during the workout.

Tips for Becoming a Better Long-Distance Runner

An attorney with over 15 years of experience, Kyle T. Kirts practices probate, traffic defense, juvenile, and landlord/tenant law in Dayton, Ohio. Outside of his professional responsibilities, Kyle Kirts maintains his fitness by participating in 5K running events.

To improve your results, follow these tips when preparing for a 5K or any other long-distance race:

Remember carbohydrates—In the days leading up to a long race, you should incorporate more carbohydrates into your diet than normal. Eating foods such as bread and potatoes before a race will help maintain muscle health and provide more energy. An hour after completing a race, long run, or hard workout, you should consume more carbohydrates to re-energize.

Follow the two-hour rule—You should eat a meal no less than two hours prior to participating in a long run or distance race. This gives food the proper amount of time to be digested and will ultimately prevent abdominal bloating and cramps, as well as vomiting.

Invest in good running shoes—Old or ill-fitting shoes do not provide the proper amount of support needed for running, particularly on hard concrete or roads. The wrong shoes can affect both your running technique and your joints. You should purchase new running shoes after you have run 400-500 miles in your old pair.

Build your endurance—Without developing good endurance, participating in long-distance races will be difficult. When preparing for races, you should do one long run per week to build stamina. Another good way to build endurance is to incorporate stretching into your routine. Stretching helps prevent injury and reduce the stress your body endures after long races.

Training for a 5K Race in Eight Weeks

For more than 15 years, Kyle Kirts has served as an attorney. He is currently based in Dayton, Ohio. When he is not practicing law, Kyle T. Kirts enjoys training for and running 5K races.

At just over three miles, 5K events are a perfect length for athletes building up to full marathons and other long-distance races. For inexperienced runners, a simple training regimen is possible that will prepare the body for running a 5K race in just eight weeks. During this training period, Fridays and Mondays should be used as rest days every week. Rest is of vital importance during training; skimping on rest days can lead to mental burnout and physical fatigue.

Tuesdays, Thursdays, and Saturdays, meanwhile, should be used as the primary running days. Individuals should attempt to start with a one-mile run and increase their mileage by a quarter of a mile every week. At this pace, runners can hit the three-mile mark by week seven and run the distance six times prior to the race. Wednesdays and Sundays should be used for cross-training cardio activities, such as cycling or swimming. Strength training is also advisable for a cross-training option. Wednesdays and Sundays can also be used for additional rest if necessary.

Tips for Preparing for Your First 5K

Kyle Kirts draws on a decade and a half of experience in the legal profession to maintain a private practice in Dayton, Ohio. There, he represents clients in felony and misdemeanor criminal cases, in addition to areas such as family, probate, and juvenile law. In his free time, Kyle Kirts enjoys distance running and frequently competes in 5K races.

Proper race preparation can help ease much of the anxiety often felt by first-time competitive runners. When preparing for your first 5K or 10K event, you should familiarize yourself with the route location and layout before the day of the race. Locating the starting line early can save time on the pivotal day, while running the route beforehand can aid you in setting a suitable pace. However, in the days leading up the race, runners should take care to rest as much as possible.

New running shoes or clothes should be broken in several weeks prior to the race, as trying unfamiliar gear on the day of an event can lead to unexpected blisters or chafing. Running in gear in which you already feel comfortable can prevent unnecessary discomfort and anxiety. Avoid trying new foods the night before the race to avoid intestinal distress. Rather than eating one large portion of pasta the night before, runners should gradually consume carbohydrates over the 24 hours leading up to the race.