Hi Mike,

Week 1 has come and go and you all showed up! Way to get out to your locations and start this thing we like to call your journey. 

Couple of things to keep in mind for Week 2:

• Building Strength - These weeks leading up to Winter Warriors are crucial for a successful 12-week program. You are creating the foundation that will help you remain injury free and up your performance.
• Consistency is important - These 3 weeks are your chance to develop the habits that will provide success in the later weeks of training. Running is an activity which gives out what you put in. Focus on developing a routine to follow and stick to it. You got this!

If you have not signed up for Winter Warriors yet, follow the link and use the promo code 2022-Fit4FallVIRTUAL for $30 off registration. 

Circuit workout for week 2 of the 2022 Fit 4 Fall program. Great for those athletes that can’t make the group circuit runs, or are simply looking for a routine to supplement their weekly training.

Stretching is one of the most debated subjects in endurance sports, and it can be hard to decipher the best methods. Based on the most recent research and testing, we recommend the following strategy to improve the quality of each workout, as well as the overall quality of your training & recovery.

BEFORE ACTIVITY

Start each workout with "Dynamic/Neuromuscular" movements to activate and engage the proper muscles and nervous systems that you'll be using for your workout. You'll reduce the typical "sluggish" start that you typically feel if you just start running without any warmup.

AFTER ACTIVITY

After your workout (and a short cooldown activity), is the time for relaxation and working on lengthening your muscles to help promote recovery and better range of motion. These are the most common "static" stretches that most people are familiar with, that are held for 15-30 seconds. Be careful to stretch gently - pain should NOT be part of stretching!

Do’s and Don’ts of stretching

• Do dynamic stretching before exercise and static stretching after exercise
• Do stretch after every workout
• Do breathe deeply
• Do ice after stretching
• Don’t stretch into pain. You should feel mild to moderate tension. If it hurts, back off!
• Don’t bounce

Keep reading to see some great examples of BOTH types of stretching.