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  • Hur man startar veckan på bästa sätt? - Jo man bokar in en träningsdejt med en kollega, springer ett varv runt en närliggande sjö, tar en vända till toppen på slalombacken för att sedan traska ned och ta årets första dopp. Det kallar jag måndagslyx ✌️ Eller vad säger du? @malinantonia
  • Hur man startar veckan på bästa sätt? - Jo man bokar in en träningsdejt med en kollega, springer ett varv runt en närliggande sjö, tar en vända till toppen på slalombacken för att sedan traska ned och ta årets första dopp. Det kallar jag måndagslyx ✌️ Eller vad säger du? @malinantonia
  •  8  2  3 minutes ago
  • Posted @withrepost • @gaithappens We all get excited about muscle flexibility 😁 but how about tendon flexibility?? In a really awesome and slightly bizzarre study, researchers from Brown University placed special sensors in the calf muscles and Achilles tendons of turkeys and forced them to run on treadmills. What can I say it was the 90s..😬 But their findings are quite fascinating. .
The sensors detected that just before the calf muscles generated peak force while running, they isometrically tensed forcing the Achilles tendon to essentially act as a rubber band, storing energy from the forward motion of the leg only to return it to improve efficiency while running 😱
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Now in English 😉 rather than using the energy to fully contract a muscle 💰💰💰 we tighten the muscle and use the tendons as springs!
.
This is all fine and dandy... as long as your tendons are flexible. But here's the catch, as we age our tendons stiffen 👎so how to we keep that youthful glow for our tendons? We have a study for that too!
. 
Kay et. al. found that PNF, PIR, whatever your want to call it stretching not only lengthens the muscle but increases flexibility of the the tendon by almost 20%! 👍👍👍
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So here ya go:
.
1. go to end range of motion
2. contract the muscle (push against whatever you are using to stretch) hold for 5 seconds
3. relax and stretch more for 10 seconds
4. Repeat
.
.
Easy as 🥧
.
.
Roberts, T, Marsh, R, Weyand, P, et al. Muscular force in running turkeys: the economy of minimizing work. Science. 1997;275:1113–1115.
.
.
Kay A, Husbands-Beasley J, Blazevich A. Effects of PNF, static stretch, and isometric contractions on muscle-tendon mechanics. Med Sci Sports Exerc. 2015,47:2181-2190 .
.
.
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Post written by Dr. Jen Perez @thegaitdoctor 
#gaithappens #tendon #achilles #tendinitis #footpain #runnersofinstagram #runner #gaitanalysis #efficiency #biomechanics #footnerd #evidencebased #research #thisshitiscool
  • Posted @withrepost@gaithappens We all get excited about muscle flexibility 😁 but how about tendon flexibility?? In a really awesome and slightly bizzarre study, researchers from Brown University placed special sensors in the calf muscles and Achilles tendons of turkeys and forced them to run on treadmills. What can I say it was the 90s..😬 But their findings are quite fascinating. .
    The sensors detected that just before the calf muscles generated peak force while running, they isometrically tensed forcing the Achilles tendon to essentially act as a rubber band, storing energy from the forward motion of the leg only to return it to improve efficiency while running 😱
    .
    Now in English 😉 rather than using the energy to fully contract a muscle 💰💰💰 we tighten the muscle and use the tendons as springs!
    .
    This is all fine and dandy... as long as your tendons are flexible. But here's the catch, as we age our tendons stiffen 👎so how to we keep that youthful glow for our tendons? We have a study for that too!

    Kay et. al. found that PNF, PIR, whatever your want to call it stretching not only lengthens the muscle but increases flexibility of the the tendon by almost 20%! 👍👍👍
    .
    So here ya go:
    .
    1. go to end range of motion
    2. contract the muscle (push against whatever you are using to stretch) hold for 5 seconds
    3. relax and stretch more for 10 seconds
    4. Repeat
    .
    .
    Easy as 🥧
    .
    .
    Roberts, T, Marsh, R, Weyand, P, et al. Muscular force in running turkeys: the economy of minimizing work. Science. 1997;275:1113–1115.
    .
    .
    Kay A, Husbands-Beasley J, Blazevich A. Effects of PNF, static stretch, and isometric contractions on muscle-tendon mechanics. Med Sci Sports Exerc. 2015,47:2181-2190 .
    .
    .
    .
    Post written by Dr. Jen Perez @thegaitdoctor
    #gaithappens #tendon #achilles #tendinitis #footpain #runnersofinstagram #runner #gaitanalysis #efficiency #biomechanics #footnerd #evidencebased #research #thisshitiscool
  •  2  1  6 minutes ago
  • Geçtiğimiz hafta sonu yapılan @sapancaultra yarısında koşmak yerine bir diğer keyifli ve güzel olan şey olan koşturmak yani organizasyon da gönüllü olmak gerçekten çok keyifli ve güzeldi. Emeği geçen herkese ve katılım gösteren tüm sporculara teşekkür ederim 🤗
@ptakademi @limitsensin @footbalancetr
  • Geçtiğimiz hafta sonu yapılan @sapancaultra yarısında koşmak yerine bir diğer keyifli ve güzel olan şey olan koşturmak yani organizasyon da gönüllü olmak gerçekten çok keyifli ve güzeldi. Emeği geçen herkese ve katılım gösteren tüm sporculara teşekkür ederim 🤗
    @ptakademi @limitsensin @footbalancetr
  •  27  1  6 minutes ago
  • EGO IS NOT INVITED TO PRACTICE 💜
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- Kiersten, a yoga teacher I had in Belize
.
In yoga, there is this idea that ego shouldn’t be allowed in your practice- because ego can override your body & is counterproductive for growth. What an amazing concept to allow ego to take a backseat & to truly work with your body and do what is best for it. So many decisions or workouts that are done based on ego (where I go out too fast & burn up/ or where I work too hard in a workout for where I’m at & take too long to recover on the backside) -& not on what truly will foster growth for me. Such a helpful reminder to humbly approach everything- from running to yoga to life & to check my ego at the door.
.
👉🏽Helpful reminders:
.
💜I humbly approach my training- not needing to overextend myself because I am willing to be patient & play the long game for my goals.
.
💜I don’t allow my ego get in the way & compare myself to others & their journey.
.
💜I don’t need to do more than what my coach has prescribed for me- because I check my ego at the door & fully trust that his training will get me to my goals.
.
💜I choose patience & humility with how I approach my running journey.
.
💜I trust that my body is healing & that my comeback is imminent. I don’t need force it, it will happen.
.
.
I truly believe that by checking ego at the door, we embrace a more joyful journey- one that isn’t distracted by pride and that allows us to be fully present in where we are and grateful for this portion of our journey. This is my goal for my run journey. 💜
DoubleTap & Tag a Friend Below⤵
🙏 Plz Follow us - @running_is_mylife
Tag your love 😘
Thank you !
Via: @trackclubbabe
#courir #fitgirl #runner #loverun #trailrun #sport #runninggirl #runners #nikeplus #time2run #runitfast #runnerspace #irun #trailrunning #instarunfrance #ultratrail #courseapied #correr #runnergirl #runnersofinstagram #laufen #runtoinspire #jogging #halfmarathon #cardio #garmin #worlderunners
  • EGO IS NOT INVITED TO PRACTICE 💜
    .
    - Kiersten, a yoga teacher I had in Belize
    .
    In yoga, there is this idea that ego shouldn’t be allowed in your practice- because ego can override your body & is counterproductive for growth. What an amazing concept to allow ego to take a backseat & to truly work with your body and do what is best for it. So many decisions or workouts that are done based on ego (where I go out too fast & burn up/ or where I work too hard in a workout for where I’m at & take too long to recover on the backside) -& not on what truly will foster growth for me. Such a helpful reminder to humbly approach everything- from running to yoga to life & to check my ego at the door.
    .
    👉🏽Helpful reminders:
    .
    💜I humbly approach my training- not needing to overextend myself because I am willing to be patient & play the long game for my goals.
    .
    💜I don’t allow my ego get in the way & compare myself to others & their journey.
    .
    💜I don’t need to do more than what my coach has prescribed for me- because I check my ego at the door & fully trust that his training will get me to my goals.
    .
    💜I choose patience & humility with how I approach my running journey.
    .
    💜I trust that my body is healing & that my comeback is imminent. I don’t need force it, it will happen.
    .
    .
    I truly believe that by checking ego at the door, we embrace a more joyful journey- one that isn’t distracted by pride and that allows us to be fully present in where we are and grateful for this portion of our journey. This is my goal for my run journey. 💜
    DoubleTap & Tag a Friend Below⤵
    🙏 Plz Follow us - @running_is_mylife
    Tag your love 😘
    Thank you !
    Via: @trackclubbabe
    #courir #fitgirl #runner #loverun #trailrun #sport #runninggirl #runners #nikeplus #time2run #runitfast #runnerspace #irun #trailrunning #instarunfrance #ultratrail #courseapied #correr #runnergirl #runnersofinstagram #laufen #runtoinspire #jogging #halfmarathon #cardio #garmin #worlderunners
  •  27  1  6 minutes ago
  • Day 22: easy run day
.
My lower left leg is a bit unhappy, but I didn't want to miss easy run day so I talked the beautiful @rhondaf23 to go for a run with me.
.
It was a lovely day for a nice easy run to enjoy the views and company 😚.
  • Day 22: easy run day
    .
    My lower left leg is a bit unhappy, but I didn't want to miss easy run day so I talked the beautiful @rhondaf23 to go for a run with me.
    .
    It was a lovely day for a nice easy run to enjoy the views and company 😚.
  •  5  1  8 minutes ago

Top #runner Posts

  • Happy Monday 💖. Added this new rug to my kitchen a few weeks back as I wanted to bring some color/life to this space because it was really neutral! I wasn’t initially sure about the color but it’s totally grown on me! What do you guys think? Yay or nay? under $60 I’m linking it here! http://liketk.it/2CCNb #liketkit @liketoknow.it
  • Happy Monday 💖. Added this new rug to my kitchen a few weeks back as I wanted to bring some color/life to this space because it was really neutral! I wasn’t initially sure about the color but it’s totally grown on me! What do you guys think? Yay or nay? under $60 I’m linking it here! http://liketk.it/2CCNb #liketkit @liketoknow.it
  •  2,437  59  8 hours ago
  • Happy #ToastTuesday fellas... or should I say #ToastMonday 🤔? I am switching things up from my usual avocado🥑 and egg🍳 toast with some EBTB seasoned smoked salmon from @traderjoes! I toasted two pieces of @foodforlifebaking Ezekiel bread🍞, topped it with a mashed teeny tiny avo🥑, and an entire package of the smoked salmon😅. It was DELISH but also RIP my wallet😳💸. I would def make this combo again as a treat when I have a few more dollas in the bank😂. How are you toasting this week? #onecrazedfoodie #smokedsalmon #toast #avocadotoast
  • Happy #ToastTuesday fellas... or should I say #ToastMonday 🤔? I am switching things up from my usual avocado🥑 and egg🍳 toast with some EBTB seasoned smoked salmon from @traderjoes! I toasted two pieces of @foodforlifebaking Ezekiel bread🍞, topped it with a mashed teeny tiny avo🥑, and an entire package of the smoked salmon😅. It was DELISH but also RIP my wallet😳💸. I would def make this combo again as a treat when I have a few more dollas in the bank😂. How are you toasting this week? #onecrazedfoodie #smokedsalmon #toast #avocadotoast
  •  1,934  26  4 hours ago
  • HAPPY MONDAY! I love Monday’s - I always feel refreshed and ready to tackle a new week. I am starting off strong with this pre-run oatmeal bowl filled with all the fresh goodies: @goodfoodmadesimple steel cut oats, sliced banana🍌, strawberries🍓, blueberries, @salbachia chia seeds and crunchy pb🥜! We’ve got a busy day on tap so I am about to cross everything off my to-do list. Hope everyone has a lovely start of their week! #onecrazedfoodie #oatmeal
  • HAPPY MONDAY! I love Monday’s - I always feel refreshed and ready to tackle a new week. I am starting off strong with this pre-run oatmeal bowl filled with all the fresh goodies: @goodfoodmadesimple steel cut oats, sliced banana🍌, strawberries🍓, blueberries, @salbachia chia seeds and crunchy pb🥜! We’ve got a busy day on tap so I am about to cross everything off my to-do list. Hope everyone has a lovely start of their week! #onecrazedfoodie #oatmeal
  •  2,635  54  12 hours ago