Coming off my sciatica injury and reduced training schedule, I perhaps would
have never finished the Big Sur International Marathon on Sunday, April 25,
2004, without the use of Stretch Walking along the way. What's Stretch Walking? It's my
name for a series of diverse walking steps designed by myotherapist Tasso Spanos
of Pittsburgh, Pennsylvania
Click.
To improve your distance walking or running, I recommend that you practice the
following dynamic stretching routine on a daily basis:
- 12 steps Pigeon Toed (toes pointing in), 12 steps Normal
- 12 steps Duck Walk (toes pointing out), 12 steps Normal
- Repeat 1 & 2
- 12 steps Charlie Chaplin (bent over at the hip, hands on lower
back), 12 steps Normal
- 12 steps West Side Story (lunge and click fingers to outside of
flexed knee), 12 steps Normal
- Repeat 4 & 5
- 12 steps Heel Lift (elevate with each step), 12 steps Normal
- 12 steps Skip (smile with each stride), 12 steps Normal
- Repeat 7 & 8
- 12 steps Sideways Right (right over left and left over right), 12 steps
Normal
- 12 steps Sideways Left (left over right and right over left), 12 steps
Normal
- Repeat 10 & 11
- 24 steps Backwards, 24 steps Normal
The variety of these strides not only provide dynamic stretching of various muscle
groups, they also provide relief for the muscles most commonly used in walking
and running. Some people, who were unable to walk significant distances any
other way, have found that Stretch Walking provides them the relief they need to
keep going.
During a marathon, I practice these steps through the water stops. As part of my
daily training, I use them at the end of a run. Once they become routine, they
can be easily performed at other times as well (e.g., while talking on the
telephone)To learn more about the benefits of Tasso's techniques, read the
article published a couple years ago in the Pittsburg Post-Gazette
Click.
Tasso has other drills as well, that stretch the core, arm, and upper-body
muscles. With more than 100 dynamic stretches, his Feeling Better Exercise Video
Click
is a great resource for those who want to do it easy. I recommend it highly,
either as a warm up to and cool down from more vigorous exercise or as a
stand-alone routine.
Coaching Inquiries: Do you walk, run, or exercise on a daily basis? How could
Stretch Walking become part of your routine? Would be embarrassed to be seen
walking in such an odd way? How can you take charge of your own health and
wellness?
To reply to this Pathway, use our
Feedback Form. To learn more about our
Wellness Coaching programs and to arrange for a complimentary wellness coaching
session, use our Contact Form or
Email Bob.
May you be filled with goodness, peace, and joy.
Bob Tschannen-Moran
President, LifeTrek Coaching International,
www.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformation,
www.SchoolTransformation.com
2010-2011 President, International Association of Coaching,
www.CertifiedCoach.org
Address: 121 Will Scarlet Lane, Williamsburg, VA 23185-5043
Phone: (757) 345-3452
Fax: (772) 382-3258
Skype: LifeTrek
Twitter: @LifeTrekBob
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