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iRun to challenge myself, physically and mentallyKathleen Keenan, Brampton, ON

iRun to my happy place and some days itís very Doreen May, Alberta

iRun so my daughters know that they can, too Shelley Kirkpatrick, New Brunswick

iRun because it makes me feel powerful Sarah Kallaghan, Alberta

iRun because iEat Sherry Maligaspe, British Columbia

iRun for the moment when both feet are off the ground Catherine Anderson, British Columbia

iRun because somebody once told me I couldnít Heidi Abbey-Der, Saskatchewan

iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foodsRobin McIntyre, Ottawa, ON

iRun because I want to qualify for Boston and raise money for charities near and dear to my heartChristine Gracel, Calgary, AB

iRun because it makes me a better person, a better wife, a better mother and a better friendNathalie Joncas-Caissie, St-Antoine, NB

iRun to satisfy the irresistible urge Tim Nixon, British Columbia

iRun because I need it to soothe the soul, keep me in shape and for overall wellbeingBeth Neil, Lombardy, ON

iRun to correct years of sedentary living! Mike Scott, Ontario

iRun because itís better than almost everything else Nathan Carey, Ontario

iRun for health, i Run for life Pat Cheung, British Columbia

iRun because I am not as clumsy I thought I was Hanna Baer, Quebec

iRun to prove to them that iCan Catherine Smith, Manitoba

iRun because it gives me freedom to relax my brainMarie-Claude Gregoire, Nova Scotia

iRun because not everyone can Olivia Harvey, New Brunswick

iRun to eat more, especially sweet potatoe fries Joanna Skomra, Ontario

iRun to inspire my children! Wendy Bowen, Manitoba

iRun because Iíve lost 80 lbs and running has become fun Cheryl Kelly, Ontario

iRun because I learn more about who I am with every kmSteph Mansell, Quebec

iRun for meKiza Francis, Ottawa,ON

iRun because I like to be healthy Melanie Oickle, New Brunswick

iRun because it is my tonic and my salvation Georgia Ioannou, British Columbia

iRun for the individual pursuit Robert Pelletier, New Brunswick

iRun because it helps me see things more clearly Jennifer Pitts, Ontario

iRun to maintain a strong physical and mental state Tammy Rainville, Ontario

iRun because when I run I feel most aliveMeghan Lynch, Ottawa, ON

iRun because I learn more about who I am with every km Steph Mansell, Quebec

iRun see where my feet will take me todayMegan Dolinskas, New York

iRun to challenge my perceived limitations Cassandra Williams, Ontario

iRun to feel great Kathryn Rachar, Saskatchewan

iRun because it's a great stress release Brooke McKenzie, Yukon

iRun slowly! Jason Hoffman, Manitoba

iRun because it gets my husband out there Tricia LaLonde, Alberta

iRun because itís like flying, only lower Glenn Johnson, Ontario

iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishmentHelen Kolodziejzyk, Calgary, AB

iRun because endorphins are freeCassandra Chouinard, Ontario

iRun for the challenge and to remember to fully live Pascale Synnott, Quťbec

iRun because I like buying running clothes Pamela Blaikie, Ontario

iRun because couch potatoes die young Cathy Andrew, Ontario

iRun because food tastes better afterwards Patrick Houston, Alberta

iRun because it reminds me of how strong I can be Monique Lavoie, Ontario

iRun but not enoughMichael Shaw, New Westminister, BC

iRun for the fresh air and adrenalin Charlyn McGregor, Saskatchewan

iRun to stay fit and release those running endorphinsLiliana Plava, Calgary, AB

iRun to eat Maureen Tritscher, Alberta

iRun all the livelong day Pierre Saint-Laurent, Quťbec

iRun because couch potatoes die young Cathy Andrew, Ontario

iRun so that I can live longer and stronger Derek MacPhail, Ontario

iRun to prove to myself I canLesley McGougan, Brampton, ON

iRun to get to know myself, my strength and my spirit Lisa Groulx, Ontario

iRun because I want to be a role model for our six kids Catherine Empey, British Columbia

iRun because somebody once told me I couldn't Heidi Abbey-Der, Saskatchewan

iRun because all the ladies are chasing my sexy runner’s bodyChris Baker, Etobicoke, ON

iRun because it gives me freedom to relax my brain Marie-Claude Gregoire, Nova Scotia

iRun because the wall is meant to be broken Jonathan Bird, Ontario

iRun because my heart tells me to William Martin, Manitoba

iRun because I get foot rubs afterward Kate Howerton, British Columbia

iRun so I can eat ice cream Sandy Bolan, Ontario

iRun for my heart, so it runs for me! Cathy Brzoza, British Columbia

iRun because I liveGeorges Schneller, Laval, QC

iRun because iEat Sherry Maligaspe, British Columbia

iRun because it's cheaper than therapy Leah Boulter, Alberta

iRun because it's better than almost everything else Nathan Carey, Ontario

iRun whenever I feel the need to escape Iona Hillis, Ontario

iRun because iLoves my man Beverly Huang, Alberta

iRun to inspire my kids to tryGlen Johnston, Nunavut

iRun because itís fun when itís done Sue Matte, Ontario

iRun so I donít say never ever again Linda Klaric, Manitoba

iRun away from the abyss Charlene Thomas, Ontario

iRun because I like buying running clothes Pamela Blaikie, Ontario

iRun because people around me inspire mePina Bevilacqua, Caledon, ON

iRun to unleash my inner athleteAdelle Densham, Avonmore, ON

iRun slowly!Jason Hoffman, Manitoba

iRun to someday win the race Lindy Dunlop, Yukon

iRun because it sure beats the bus Robin Robbins, Alberta

iRun because it makes me whole Denis Ladouceur, Quebec

iRun because I cannot say no to a second slice of chocolate cakeEmily Shandruk, Vancouver, BC

iRun because endorphins are free Cassandra Chouinard, Ontario

iRun at 50 years old because at 43 I couldnít Peter Cicalo, Ontario

iRun for me! Judi Wearing, Saskatchewan

iRun because i love to Mirella Petriello, Ontario

iRun because it makes me feel powerfulCarlene Paquette, Carp, ON

iRun because it is my tonic and my salvation Georgia Ioannou, British Columbia

iRun to challenge my mind, body and soul Sonia Mendes, Ontario

iRun because of the peace and strength it brings meMichelle Jordan, Ottawa, ON

iRun because itís a great way to see the world Sherry Mahoney, British Columbia

iRun because I want to live to be 100! Colette DeJean, Ontario

iRun because I canít dance Mario Javier, Ontario

iRun because it’s in meMichael Foley, Stittsville, ON

iRun to stay ahead of the weight gainMyra Abstreiter, Alberta

iRun because it gives my day a boost of energy Sara Campbell, Nova Scotia

iRun away from the negative and towards the positive Teri Lepard, Alberta

iRun at 50 years old because at 43 I couldn't Peter Cicalo, Ontario

iRun because itís cheaper than therapy Leah Boulter, Alberta

iRun and run, and run, and run, and nobody can stop me Andrei Lucaciu, Ontario

iRun because I love the sense of accomplishment Amber Moase, Nova Scotia

iRun because I never thought I would be able toGary Morris, Winnipeg, MB

iRun because running is like breathing to Stephanie McEvoy, Ontario

iRun therefore I amDuncan Walsh, Nottingham, UK

iRun because it has saved my life John Marshall, Alberta

iRun for relaxation and to motivate my two sons Keith Bradbury, Newfoundland

iRun for the cool t-shirts! Pina Bevilacqua, Ontario

iRun for relaxation and to motivate my two sonsKeith Bradbury, Newfoundland

iRun to be free and enjoy our beautiful countryCheryl Carter, Clearwater , BC

iRun because walking is too slow Barry Knapp, Ontario

iRun because it reminds me that I am capable of so much more than I have doneJames Sauve, Ottawa, ON

iRun for the challenge to go faster and farther Steven Matejka, Alberta

iRun because I can and I’m gratefulTerry SanCartier, Gatineau, QC

iRun because I love the solitude Janene Tailleur, British Columbia

iRun to kickstart my day Sharon Strueby, Saskatchewan

iRun because there is no finish line Claire Kilgour, Ontario

iRun because pecan pie, french fries and beer are chasing meTeresa Sterling, Ottawa , ON

iRun because otherwise Iím grumpy Alexandre Charest, Quebec

iRun for overall wellbeingTrish McCourt, Halifax, NS

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Workout Wednesday

My Best Running Race
 

April 2012

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Hip_flexor_400x300.jpg

Avoid injury by stretching your most powerful muscles first

Stretches for tight glutes and hips

When Geordie McConnell leads group runs, he focuses on teaching runners of all abilities that running doesn’t have to hurt. By teaching runners how to run, not just which direction to run in, McConnell and the other volunteer coaches in The Ottawa Running Club ensure that runners learn how to avoid injuries.

Properly stretching after a run is one of McConnell’s key strategies for injury avoidance. Stretching hips and glutes is especially important for runners who spend a lot of their non-running time sitting at desk jobs.

1. Figure Four
Stand on one leg, cross one leg over the other, keep your chest open and proud, slowly bend forward from the waist, feel a stretch (among other places) on the glut of the crossed leg. Target muscles: piriformus, gluteus maximus.

2. Cross Leg
Cross one leg over the other, place hands gently on thigh, maintain proud chest as you bend forward from the waist, feel the stretch (among other places) on the outside of the glut o the rear leg. The stretch may travel all the way down the outside of that rear leg - not unusual. Target: Gluteus medius, iliotibial band, lateral gastroc.

3. Hip Flexor

Stand in a lunging stance with one foot far in front of the other with the rear foot up on the toes, back is erect, rear knee is as straight as possible. Move the hips forward and down to feel a stretch at the top of the rear leg, the hip flexor area.

CLICK iRun.ca/podcasts/
To hear Head Coach Geordie McConnell chat with iRun The Running Show Host Mark Sutcliffe on March 10, 2012.

CLICK iRun.ca/videos/
For a complete demonstration of these three stretches and four more essential running stretches, check out Geordie McConnell’s video. As well as learning to do these popular stretches correctly, you’ll get a taste of the McConnell charm and humour.

 
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