Congratulating is easier than settling!

Well.. the day finally came. The day I completed those notoriously hard first three miles. Give yourself a pat-on-the-back. Monday afternoon I decided mid run to just suck it up and run three whole miles. I kept staying in my safe bubble of two miles. But this run was different, it was the run that I would not just settle. I knew I would be happy once I did it, and as you can see...I am so glad that I stuck with it. I feel so accomplished in just those three straight miles.

Now some of you may be saying... "woo hoo.. so you did three miles, big deal- you have a whole lot more", and yes.. you are right. But, the first three of anything are always the hardest and most breaking on a persons stamina and esteem.

Dieters who are determined to lose weight for health related issues, go through the same thing actually. Many times in a diet, whether it be protein centered, giving up all carbohydrates, or just a more well balanced selection of food, the individual may feel tempted to give up in the first three weeks. In fact, in a lot of cases, the first three weeks can make it or break it for most dieters these days. And so I ask, what do those people need the most of when they are at this crucial part in their momentous decision to lose weight.. is it negative and obsolete? No, it is inspirational and trying.

So no need to worry about how lame it sounds, you should feel incredible to get to three miles and be proud of that accomplishment. It is well deserved and admirable.

As you reach three miles, you soon will be excelling much faster each week and stretching should not be ignored. After a mid-length run like 3-4 miles, your shins, calves, and feet will be sore and stretching these important muscles is crucial in preventing injuries and extra soreness that will only hinder your future runs.

It is good to start out on a slow jog for 3-5 minutes before stretching. This gives the muscles a chance to warm up and stretch to their maximum capacity. Cold stretching is actually looked down upon. After you are nice and warmed up, proceed with two sets of these next few stretches, taking a minute break between the first set and the second.

Hamstrings: Stand straight up with feet together. Bend over and touch your toes on the ground. If this is hard to do at first, your hamstrings are most likely really tight. Don't worry, many people including myself, have tight hamstrings naturally. Stretching will ease them and you will gain more flexibility time and time again. Hold that pose for 20 seconds, breathing in and out.

Now stand feet shoulder width apart and bend in the middle, touching the ground. (this one may be easier for those tight hamstringers). Alternate to each side, holding for 20 seconds total.

Feet/Shins/Calves: For your feet, put your weight on your heels while keeping your toes on the floor as well. Likewise, lay on your back and lift one leg up and flex and point your foot. Do the same to the other foot. For your shins, stand up straight and take one foot and tap it against the floor gently for a good 40 seconds. While tapping, only lift your toes, leaving your heel resting on the floor. While doing this, move your foot in a half circle, going back and forth while tapping your foot. Do the same with the other foot. Also, a move I like to do is to lightly run in place for 20 seconds on the balls of my feet, giving my shins a mini warm-up. Calves can be done by placing both hands on a stable surface, like a wall or dresser. Put your left foot in front of the right and while keeping your foot flat on the floor, reach forward toward the wall, pulling that back muscle for 20 seconds. Repeat with the right foot in front and the left in back.

And lastly...

The back: Lie face down on the floor and put your hands under your shoulders. While keeping your hips in contact with the floor, lift yourself up in an arch, whiling breathing out of your nose.

These stretches should help with the general aches and pains of your runs, whether they be 4 miles or one. Stretching is very important and doing simple exercises will give your body a nice prelude into the run.

It did get you to three miles, it is only fair.

run-sarah-run!