Looking for a challenge that offers you an opportunity to push yourself physically at NOAC 2024? This year, the Pacesetters Program has two opportunities for you to test yourself and Reach New Heights in your fitness with the Brotherhood 5K and Dave Alexander Brotherhood Triathlon, even if you’ve never run before. It’s a significant growth experience that you need to be sure to train for.
An important part of training is stretching. The Pacesetters Committee offers the following stretching routine for you to use to help you stay limber and flexible for NOAC. Even if you’re not running the races, you’ll spend each day at NOAC walking and participating in fun activities, so you’ll want to be sure to stretch.
Stretch Routine:
Warm-Up (4 minutes)
- Jogging in Place (1 minute): Light jogging to get your heart rate up and muscles warmed.
- High Knees (1 minute): Lift your knees to hip height, keeping your core engaged.
- Butt Kicks (1 minute): Kick your heels towards your glutes while jogging in place.
- Leg Swings (1 minute): Swing each leg forward and backward, keeping your upper body stable. Perform 10-15 swings per leg.
Dynamic Stretches (7 minutes)
- Walking Lunges (1 minute): Step forward into a lunge, keeping your knee over your ankle. Alternate legs and continue walking forward.
- Leg Cradles (1 minute): Lift one leg and cradle it by holding your knee and ankle. Alternate legs as you walk forward.
- Toy Soldiers (1 minute): Kick one leg straight out in front of you, reaching your opposite hand towards your foot. Alternate legs as you walk forward.
- Lateral Leg Swings (1 minute): Swing each leg side to side, crossing in front of your body and then out to the side. Perform 10-15 swings per leg.
- Hip Circles (1 minute): Stand on one leg and make small circles with your raised leg. Switch directions after 10-15 seconds, then switch legs.
- Butterfly Stretch (1 minute): Sit on the ground with the soles of your feet together. Hold your feet and gently press your knees towards the ground. Hold for 1 minute.
- Lower Back Stretch (1 minute): Lie on your back and pull both knees towards your chest. Hold for 1 minute.
Static Stretches (7 minutes)
- Standing Quad Stretch (1 minute): Pull your right foot towards your glutes with your right hand, keeping your knees together. Hold for 30 seconds, then switch legs.
- Standing Hamstring Stretch (1 minute): Place your right leg on a raised surface, keeping it straight. Lean forward gently until you feel a stretch in your hamstring. Hold for 30 seconds, then switch legs.
- Calf Stretch (1 minute): Stand facing a wall with one foot in front of the other. Press your back heel into the ground and lean forward. Hold for 30 seconds, then switch legs.
- Hip Flexor Stretch (1 minute): Step into a lunge position, dropping your back knee to the ground. Push your hips forward gently to stretch your hip flexor. Hold for 30 seconds, then switch legs.
- Piriformis Stretch (1 minute): Lie on your back with your knees bent. Cross your right ankle over your left knee and pull your left thigh towards your chest. Hold for 30 seconds, then switch legs.
- Butterfly Stretch (1 minute): Sit on the ground with the soles of your feet together. Hold your feet and gently press your knees towards the ground. Hold for 1 minute.
- Lower Back Stretch (1 minute): Lie on your back and pull both knees towards your chest. Hold for 1 minute.
Cool-Down (2 minutes)
- Child’s Pose (1 minute): Sit back on your heels with your arms extended forward on the ground. Hold for 1 minute.
- Seated Forward Bend (1 minute): Sit with your legs straight in front of you and reach for your toes. Hold for 1 minute.
After a workout, it’s important to keep health a part of your diet. The following smoothie, created by Danijela Armitage at the food website Nourish & Tempt, is a favorite of the Pacesetters committee.
Post-Run Smoothie
- 1 fresh or frozen banana
- ½ cup frozen berries
- ½ cup plain yogurt or ½ scoop protein powder (using a standard 20g protein powder formula)
- 1 tsp peanut butter
- ¾ cup coconut water (and any extra to reach your desired consistency. You might need a bit more liquid if using a frozen banana)
Add all ingredients to a blender and blend until smooth. Enjoy!