Boston Marathon is just about 6 weeks away.

Runners have been training for weeks or even months.

What is one thing every Marathon participant is hoping for?

... To finish the Marathon at their personal best, whether this means to finish within a certain time frame, or without any injuries, or simply to enjoy every moment of the course.

How can you avoid pulled muscles, achy joints, and sore tissues if you are a runner?

The answer is multi-faceted:

1. Stretch well before and after your run, BUT make sure NOT to stretch beyond the comfortable range of motion. Stretch to create mobility, not extreme flexibility.

2. Hydrate well with sugar-free electrolyte drinks.

3. Don’t overeat the night before. Consume energy-producing foods like cooked grains and vegetable juice.

4. Apply pressure to all common areas of tension. Pressure relieves tension. Use a tennis ball, a door frame, a rolled up blanket or foam roller. Or get a massage and let a professional therapist do the specific work for you.

What can massage do for runners?

1. Massage therapy helps break up congested muscle fibers to avoid muscle cramping and spasms.

2. Pressure restores blood flow to muscle knots and ‘deactivates’ trigger points.

3. Thai massage in particular will help maintain full range of motion in the hips and back.

Do runners who use massage therapy have an advantage?

... They most certainly do!

This Month's Feature: ... "Best Stretches for Runners"
1. Runner's Lunge

This exercise stretches the hip flexors.

Hip flexors thrust the legs forward. There are 11 muscles that act as hip flexors!

Any one of them can get pulled or tight and limit the ease-full, pain-free flexion of the hip while running.

Make sure to sink down into the Lunge slowly. Don't bounce!

Be careful to place the back knee down (use cushion if needed).

It's important NOT to push into the stretch.

Gently approach the end of the range of motion. Hold for 5-6 breaths.

Switch sides.

2. Hamstring Stretch

Step your feet 3 feet apart, both feet face the same way.

Stagger the feet hip distance, so that you are not on a "tight rope".

Very slowly, fold forward from the hips like a hinge.

Don't round the back. Keep the back long and flat.

As soon as the back begins to round, stop and hold there. Don't push past this point.

Remember, you are working on mobility, not extreme flexibility.

Let the arms hang down loose.

If this still feels comfortable, do the full version.

Release all the way down. Bring the chest down toward the front leg.

Let the back round gently.

Hold for 5-6 breaths.

Come up with long and flat back. Lift up leading with the chin and chest.

Switch sides.

3. Triangle Pose

This yoga pose stretches the side hips (Abductors, such as the infamous IT band) and the Hamstrings.

With your feet 3-4 ft wide, point the front foot forward.

Hinge sideways, sliding your hand down the front thigh slooowly!

As soon as you feel a stretch, PAUSE.

You may feel a stretch on the side of hip or in the back of the front leg. Either way, don't push past the tension.

Simply hold there, using the strength in the legs.

Take 2-3 breaths. If you still feel comfortable, release a little deeper into the full pose.

Slide your hand further down the front leg.

Do not bend forward!

Don't stick the butt out!

Keep the body completely in the sideways plane. Take 2-3 more breaths.

Focus on lengthening the legs and enjoying the stretch.

Switch sides.

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See you soon!

~ the East West Massage Team