Staying limber helps prevent injuries

Training for anything requires more than just doing the activity. Continued exertion is great, but it can take a toll on the body.

Last week I talked about a client who is training to walk the Honolulu Marathon in December. Besides the weekly workouts I've designed for her to get her ready for the 26.2 miles, stretching is another major component.

It should go without saying that it's important to stretch before and after you walk or run. But it's the one aspect to a workout that is often neglected. This can lead to serious injury that keeps you from the finish line.

Stretching helps prevent injury and delayed muscle soreness. Hold each stretch gently, without stretching too far, for 20 to 30 seconds without straining or bouncing.

Calf stretch

Stand about a foot from a wall or other solid object. Place your hands on the wall at shoulder-height, shoulder-width apart. Take a step back with your right foot while pushing into the wall. Keep your back straight and press your right heel into the floor.

Hold for 20 seconds. Repeat with other foot.

Hamstring stretch

This is one of my favorite stretches because it stretches behind the knee, hamstring, calf and hits some back muscles.

Plant your right heel on a bench or chair, leg straight with slightly bent knee. Lean forward from the hips, keeping a flat back and ribs lifted. Hold for 20 seconds. Repeat with other leg.

Standing quadriceps stretch

Hold onto a stationary object with left hand for balance, stand on left leg and grasp right ankle (or pant leg) with right hand pulling foot toward your butt.

Hold for 20 seconds and repeat with other side.

Staying hydrated is another important aspect to working out.

You should use a sports drink or other electrolyte replacement for walks that are more than an hour long. This is especially important in warm weather. During long exercise sessions you lose electrolytes through sweat and urine. Try a variety of replacement products until you find one that you like.

For the marathon runners-walkers out there, break up the monotony of the treadmill. We have many fantastic places to walk like Meyers Grade.

Walking is one of the gentlest forms of exercise there is, so get out there before my snowshoeing column.

- Rhonda Beckham is a nationally certified personal trainer, with teaching certificates in Pilates and kick boxing. She is owner of Help Me Rhonda and Perfect Pilates, a Pilates instructor at Lake Tahoe Community College and Sierra Athletic Club, as well as a personal trainer operating out of Sierra Athletic Club and the Tahoe Keys Marina Fitness Studio. She may be reached at (530) 208-6369, www.tahoetrainer.com and rhonda@tahoetrainer.com.