#glirc

MOST RECENT

We finished in style!
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I could not have asked for a better day or group of people to run my first relay with.
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And what a great community. Long Island runners are truly special and you definitely saw it today during the race.
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To have 102 teams with 8 runners for each of the 8 legs, supporting your team and making sure the handoffs are smooth is no easy task.
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A truly great day. And may I add I was happy my leg was mostly flat but I could have done without the VERY steep downhill at the end. . .
#50miles #ultrarunning #relayrace #longisland #oceantosoundrelay #glirc #running #runningclub #greatday #teamwork #runningchallenge #postrace #afterparty #finishline #runnersofinstagram #massapequa #massapequapreserve #runners #runnersworld #inspiringwomenrunners #runlongisland #igrunners #goals #runnergirl #team #likeminded

The 33rd Ocean to Sound 50mile Relay is this weekend! Come get your packet at the store today from 2pm-6pm!
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#showusyouredge #runli #runlongisland #glirc #run #roadrunning #running #runnersedge #runmore #runtheisland @runglirc

A couple of pics with #TeamPerformax at the The Great Cow Harbor 10k on Saturday. Beautiful day, great run, and even better people. Thank you to everyone that stopped by our tent. #greatcowharbor10k #summerrunseries #runordie #seldenrunningclub #northportrunningclub #northporthighschool #massapequarunnersclub #glirc #performax

Apparently I sweat so much that I broke the chip in my bib! NYRR 18 today to prep for the Suffolk and NYC Marathons! #tcsnycmarathon #tcsnycmarathontraining #nyrr #suffolkmarathon #glirc #instarunners #sweatproblems #negativesplits

Sun Shining Day for the Great Cow Harbor 10k! 🏃‍♀️🎉🐄 @sarinatomel
Making this my 10th Anniversary for this Fantastic Race! Slow and Steady Pace for me today. Finished with a 1:10:26 and my head held high... So proud of all my accomplishments this year to date. Love all my Northport Peeps! 🙏 I Got The Power... 💙
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💙 #running #runhappy #10k #runnersofinstagram #nrc #runthisworld #instarunners #fitandstrong #cowharbor10k #livelaughrun #runnerslife #asics #girlswhorun #runitup #runitfast #northportrunningclub #runalltheraces #livelaughrun #10thanniversary #makeithappen #finishstrong #saturyay #mandamarathoner #glirc

Ran the Cow Harbor 10k with Papa K today! #cowharbor10k #moo #getouttheway #instarunners #runlongisland #glirc photocred 📸: @dankruga

Blazing Trails 4Mile for Autism! 🏃‍♀️ Great getting out there today and running this race for an Amazing cause!!! I may be fricken fourth again but as long as you left it all out there on the course and gave it your all then you're Always a winner... A special thanks to my friend Maureen for giving me that push at the end to finish strong! 🙏 💙
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#running #runhappy #instarunner #sundayrunday #givingback #mandamarathoner
#runnersofinstagram #runner #livelaughrun #runnerslife #runthisworld #runalltheraces
#blazingtrails4mile #girlswhorun #slowandsteady #running_is_my_life #nrc #sundayfundayrunday #runallthemiles #makeithappen #determined #mindovermatter #runforacause #4miles #glirc #pushittothelimit #runthisworld

Running & Injury Prevention: The Calves⁣🏃🏻‍♀️

The Gatrocnemius and Soleus are the two muscles that make up your “calf” muscle. These two muscles join together to become the Achilles’ tendon, the strongest and thickest tendon in your body. ⁣

As a runner, we place high demand on our calf muscles and Achilles’ tendon. Keeping our muscles and tendons strong and flexible is an important way to improve performance and decrease risk for injury. ⁣

➡️ Gastrocnemius Strengthening: Keeping both knees straight while performing heel raises off of a step.⁣
➡️ Soleus Strengthening: Keeping both knees bent while performing heel raises off of a step.⁣
▫️These exercises concentrically and eccentrically train our calf muscles and load our Achilles’ tendon. ⁣
▫️ 3 x 10-15 reps ⁣
▫️ Challenge yourself: Single Leg Heel Raises⁣

➡️ Gastrocnemius Stretching: Place your hands on a support surface in front of you and lean forward, step one heel back and anchor it into the ground, keeping your back leg straight while bending your front knee. ⁣
➡️ Soleus Stretching: Place your hands on a support surface in front of you and lean forward, step one heel back and anchor it into the ground, keeping your back leg bent while also bending your front knee. ⁣
▫️ These static stretches help to lengthen the muscle and increase mobility. ⁣
▫️ Hold 3 x 30 seconds⁣

Run Happy, Run Healthy!✨⁣

#runnerscommunity #running #runningmotivation #26point2 #13point1 #halfmarathontraining #marathontraining #runnerslife #runrunrun #calves #gastrocnemius #soleus #achillestendon #runnersworld #runnersworldmag #runnersofinstagram #physicaltherapy #physicaltherapistsofinstagram #rehab #runnersrehab #injuryprevention #glirc #nyrr #runner #runtastic #runners_of_insta @runnersworldmag @runglirc @worlderunners @runplanet @nyrr @procarept @therunexperience @instarunners @nikerunning @running_is_mylife @runrocknroll

Run Training Session 👟⁣

Distance Run:⁣
▪️ Agility Warm-Up⁣
🔹 10 Miles Slow, Easy Pace⁣
▪️ Static Stretching⁣ Cool-Down

During a long, slow distance run, your goal is to stay at a comfortable “conversation” pace. These runs are the basis of your training as an endurance athlete. They help to improve the overall function of your cardiovascular system, improve oxygen transfer and utilization of oxygen by your skeletal muscles, increase your fat-burning capacity and improve your psychological health. 🙌🏼⁣

#13point1 #26point2 #halfmarathontraining #runfacts #marathontraining #runningmotivation #running #runnersofinstagram #runnerslife #runrunrun #physicaltherapistsofinstagram #runningcommunity #glirc #runnersworld #distancerunner #distancerun #thefunrunclub

Running & Stretching 🏃🏻‍♀️🤸🏻‍♀️⁣⁣
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🔳 There has been a lot of back and forth for many years as to whether static stretching before or after running has the greatest benefit.⁣⁣
🔳 The most recent evidence supports a dynamic activity-specific warm-up before running and static stretching afterwards.⁣⁣
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🔲 Dynamic Warm-Up: Focused on movements throughout a range of motion that are specific to your activity. The aim is to prepare the body for exercise by increasing heart rate, blood flow and respiration rate while preparing the body for the movement demands of the sport. Dynamic warm-ups have also been shown to increase oxygen delivery and improve muscular strength and rate of contraction to enhance performance. ⁣⁣
▪️ Examples include: Arm swings, walking lunges, walking knee lift progressing to high knees, heel to toe walking, straight leg march, leg swings and butt kicks. ⁣⁣
▪️ As you progress through each set or given distance, increase your speed and your range of motion. ⁣⁣
▪️ 10-20 minutes⁣⁣
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🔲 Static Stretching Cool-Down: Bringing a specific muscle or muscle group to an end range position and maintaining that position for a prolonged period of time. Static stretching has been shown to increase range of motion and muscular elongation and provides the most benefit when performed 5-10 minutes following exercise when the muscles are still warm. ⁣⁣
▪️ Examples include: Hamstring, calf, quads, hip flexor, glute, piriformis, groin, and tricep stretching. ⁣⁣
▪️ Hold the stretch for a minimum of 30 seconds, 3-4 times, for the greatest effect. ⁣⁣
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⭐️Run happy, Run healthy!⁣⁣
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#13point1 #26point2 #marathontraining #runfit #halfmarathontraining #runnerslife #running #runningmotivation #runnersofinstagram #runhappy #runhealthy #warmups #cooldown #stretching #lululemon #lululemonrunning #glirc #physicaltherapistsofinstagram #quads #hamstrings #calves #stretch #dynamicstretching #runnersworld #runnersworldmag #runrunrun

Congratulations to all who raced this past Sunday at our Tobay Triathlon! It was a beautiful day for a race and everyone did an amazing job!You rocked it out there! 🏊🏻‍♂️🚴🏻‍♂️🏃🏻‍♀️🏃🏻‍♂️❤️ #showusyouredge #glirc #tobaytriathlon #triathlon

Good luck to all of the #tobaytri racers today. Wish I was there this year.
#triathlon #oysterbay #tobaytriathlon #greaterlongislandrunningclub #glirc

Incredible turn out at the #tobayjuniortriathlon so glad I got to be a part of today’s event. Crazy to think my love for this sport started at this race and to see all these young determined athletes kicking butt and having fun doing it is truly amazing!
#tobaytri #tobaytriathlon #runnersedge #glirc #1000kidstotri #swimbikerun

After yesterday’s long day from 4miles with #TBDC2 to track speedwork with #GLIRC and @lacigale_ with her killer workout with @buffbodyfit after running 4 miles (bc marathon training) we were up for 5 AYF treadmill miles...boy was it hard to get up 😏 but when you know someone is waiting, what do you do? You git cho’ a&$ up and go 🤷🏽‍♀️. In the midst of alladat, THIS roller right hea?!?! Chile it neva hurt so good. Made all the pain, sweat, and tears (yes, tears bc it b’s like that) is so worth it. #iNEEDone #letmegitmycoinstogether #itsthelittlethingsthatkeepusgoing #cigalerunsnyc2018 #sanigreenbeanstreaks ✌🏽❤️🏃🏾‍♀️

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