There is a great new social media platform that is catching on in running circles.  In a nutshell, Daily Mile is a site where you can track your runs and workouts and share with anyone willing to listen.  I know what some of you are thinking, “not another one of those darn Facebook or Twitter“. Well, sort of.  At the core of this platform, it is a great way to track your daily, weekly, even monthly progress of your training efforts.  Once you enter your workout details, DailyMile will chart the workouts by week, month or year; it also provides a summary of your total miles, time, pace and calories burned. I personally believe it has motivated me to pick it up a notch since it is a visual tool and I can truly assess how I’m doing and where I can do better.

Where the “social media” element comes into play is really what makes this program stand out from others that I’ve seen.  Once you create your profile, you can invite your running buddies to join.  You can also save your running routes for easy logging as well as create groups for easier communication for running clubs like FXT.  You can even take your training a step further and create “challenges” and invite your peers to participate. This is a great motivational tool that many of us already participate in, but now it’s there for the world to see.

You can also search for running events in your area, and also add a review if you want to share your knowledge of the terrain or how the event is organized. DailyMile also provides local-weather links and, when available, links to official registration sites.

The Fusion Extreme Team already has a few teammates on the site and we’ve recently created a group. http://www.dailymile.com/groups/938-fusion-extreme-team Swing by the Daily Mile and give it a test run, we think you’ll like it. Oh yeah, the best part… it’s free!

Here’s a screenshot of my DailyMile profile:

Title: Fort Lauderdale A1A Marathon & Half-Marathon
Location: Beautiful Fort Lauderdale Beach
Date: Sunday February-21st
Website: http://www.a1amarathon.com
Description: With the perfect setting of ocean breezes, palm trees and one of the most famous roads in America, the Fort Lauderdale A1A Marathon is one of three marathons held in South Florida over a three-month period and Broward County’s first certified marathon. Athletes from throughout South Florida, more than 40 states and 12 foreign countries compete annually in what has become the new signature event for the coastal area. It is held each year in February in or around President’s Day Weekend.

The Fusion Extreme Team is excited to have a majority of our teammates running in the full & half marathon and is one of our “team” races throughout the year. Please join us in the great fun run and celebrate with us at the finish line (and beer truck!)

The race “bling” this year is pretty awesome as well!

There is a lot of controversy on the importance of stretching in relation to runners.  We all know that being flexible is important.  You may even know that stretching can help prevent injury by giving more range of motion at a given articulation by altering the extensibility of the musculotendinous units that produce movement at a given joint.  (easy for me to say)

But if that’s the case, then why is stretching one of the leading cause of injuries amongst runners?  The answer is simple…….they’ve been using poor stretching techniques!

Most runners perform static stretching before a run.  Static stretching involves stretching a muscle to its maximal position and holding it for 10 – 30 seconds, then repeating 3 -4 times.

However, research from the National Strength & Conditioning Association (NSCA) has indicated that static stretching prior to an athletic event will decrease performance by approx. 7%.  NSCA now recommends static stretching only be performed 30 -45 minutes after your run.

Ballistic stretching involves active muscular effort and uses a bouncing type movement.  Ballistic stretching is used as a warm-up for elite athletes.  You may have seen your favorite player use this technique, as he/she gets ready for competition.  This is not recommended for the everyday athlete, and certainly not for those with low back or shoulder injuries.

Dynamic stretching involves specific movements that the individual will be performing during their sport.  Examples of dynamic stretches for runners would be high knees, butt kickers, and lunges.  These are the best stretching movements to perform prior to a run.

Proprioceptive Neuromuscular Facilitation stretching (PNF) is the most effective in increasing range of motion but the least practical because it requires a trained partner.  There are three basic types of PNF stretching technique; hold-relax, contract-relax, & hold-relax with agonist contractions.  A trained professional should always administer PNF stretching.

Now that you know a little more about stretching, here’s a checklist to perform before and after your run.

•    Always start your run with a 3-5 min warm-up walk.  This will allow the muscles to get the proper amount of blood flow to get them warmed up and ready for work.

•    Then, go through a series high knee raises, butt kickers, and lunges (at various angles) to provide sports specific flexibility.

•    Perform static stretching 30 -45 minutes after your run.

Please note that an improvement in flexibility requires a conscious effort.  Experts recommend stretching at least 5-6 times per week for significant gains.

Patrick Corona is the Founder of “GetFitAmerica.com” and is a highly sought after fitness coach and personal trainer. He is a noted speaker in the health and wellness field.

For more questions about fitness & nutrition call Patrick at 954.806.7815 or leave a comment here!

Patrick is certified by NSCA, NASM & CSCS Fitness Institute

Rock ‘n’ Roll Seattle - Marathon & 1/2 Marathon - June 27, 2009.
The newest addition to the Rock ‘n’ Roll Marathon series takes place on Saturday, June 27, 2009 in scenic Seattle.   This will also be the first event that Team Fusion will be participating in as a team.

Seattle is the eighth city to join in the Rock-N-Roll Marathon series.  This race will be broadcast nationally, showing off how beautiful Seattle is during the summer months.  Luckily our summers are never too hot, providing the perfect running weather.

It will be taking the place of the Sea-fair Marathon.  Organizers hope to attract at least 15,000 runners, including elite-level international competitors aiming for the approximate $100,000 in total prize money.  The course is from Tukwila to Seattle, and scheduled to finish at Qwest Field.  After the race, all runners, walkers and event volunteers will be treated to a post-race concert at Marymoor Park.

This marathon is a Boston qualifier.  Featuring 70 live bands and 40 cheer teams! To find out more about the Seattle Rock-N-Roll Marathon, visit the website here.