Stretch it Out !

Sit all day? Work these exercises into your routine to help you feel—and run—your best.

Before you Run

Activation X-Lunge Stand with feet together and arms raised straight in front of you at shoulder height, palms facing down. Imagine you are standing on a clock, facing 12. Step out with your right foot to the 2 o'clock position and lower down into a lunge, keeping your right knee aligned over the toes of the right foot. As you lunge, rotate your torso toward the right. Push off with the right foot; return to start, and repeat to the left, stepping out to the 10 o'clock position. That's one rep; do 10.

This exercise wakes up muscles in your glutes, hamstrings, and lower back to prep them for a workout

 

In Your Office
These stretches reduce stress on your spine and open tight hips—do them a few times a day

Reach and Extend

 Stand up from your chair, kick off unsupportive shoes, and extend your arms overhead. Reach your palms toward the ceiling while bending backward and breathing deeply for several breaths.

Giant Step Stretch

 Take a giant step back with your right foot and lower into a lunge position. Bend your left knee and tuck your pelvis. Raise your right arm out to the side and then extend it overhead. Lean slightly to the left from the waist. Hold 10 seconds. Repeat two or three times on each side.


On Your Feet!
Simple ways to spend more time upright

Set Reminders
Use gadgets for good: Put alarms on your computer or phone to prompt you to stand up every 20 minutes while at work. Give yourself a daily goal, like getting in 5,000 (non running) steps and download an app like Garmin Fit to track your activity level throughout the day.

Walk and Talk
Skip the stodgy conference room and walk the halls with a coworker when you need to brainstorm ideas or discuss a project.

Drink More
Refilling your bottle will require you to make more trips to the kitchen and the bathroom.

Chat Them Up
Take phone calls while standing up. If you have the space, pace around and stretch.

Exercise Limits
Cut back on TV and Web-surfing time. Watch the tube from your treadmill. Or do planks or foam roll during commercials.