Coaching and Stretching on Charleston Runs Blog

This month I started coaching a Couch to 5K program in Downtown Charleston (SC).  It has been an incredible experience and very motivating.  

For the past two Thursday nights I have shown up to see over 25 people ready to run - absolutely amazing!

During this time I have written two blog posts for the coaching site to share with the group.  Both blog posts dealt with stretching and covered what I showed the group.  

Here is one of the posts in short form, if you want to read the originals just go to

There is also a cool post that Coach Greg wrote welcoming me to the coaching ranks!

Kiss My Glute, Just Don’t Pull It!
Posted on December 12th, 2011 CoachNoah
That soreness in your backside may not be your boss.  It could be that your gluteus maximus and gluteus medius are just tight (oh the jokes just keep coming)…pain-in-the-glute
One of the places you may feel tightness and a loss of flexibility after you run is in your glutes.   This may lead to back pain and stiffness, especially when you get up from your office chair or first thing in the morning as you get out of bed.
There are a lot of benefits to stretching each day and having an after run stretching routine.
  • Increased mobility
  • Reduced stiffness
  • Reduced injuries
I shared a few simple stretches last week with our Couch to 5K group and added one more to the routine:
Sitting Glute Stretchglute-stretch
Sit on the ground with both legs stretched out.  Cross your left leg over your right leg while raising your left knee to your chest.  Gently pull your knee closer to your chest.  You will feel the stretch in your glutes at this point.  You can also slightly rotate your upper body (while holding your knee) to the right for a deeper stretch.  Hold for 15-20 seconds and switch legs.
As always, there should never be any bouncing while you stretch.
Add this to your routine and tell stiffness and injuries to kiss your gluteus maximus (and medius)!


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