health and wellness

I love to hear about everyone accomplishments and it lets me know everyone is doing a great job! Lets continue with our good works but also remember to stay safe and healthy when you are out there. There are a lot of crazies out there and I have seen a bunch on my runs especially on my long distance runs.
  • Be aware of your surroundings DON'T drown out your run with music.
  • Run with a partner, if you are not able to this is not the time to go site seeing on a new trail or a wooded area. 
  • Stay in the open that is well lit. 
  • Carry mace on you and PLEASE know how to use it. 
  • Have a whistle if possible. 
  • Wear reflective clothing and a cap light if running at night. 
  • Keep water with you.
  • Don't over dress for the cold.
  • Stretch after each run. Have fun but most importantly stay safe!

    Personally I do not stretch enough and I am now feeling the effects of it.  So hopefully to help prevent you from having IT band or other issues.  I am attaching a video that demonstrates stretching with and without the foam roller.  Enjoy!