RunnerDude's Runner of the Week: Steve Speirs

I've been a Twitter and Dailymile friend of this week's featured runner for quite a while. He's been a friend of the blog as well. If the name sounds familiar you may know him as the 100 Push-up Man. Read on to find out more.

RD: So, Steve, before I knew you as Steve, I knew you as BritishBulldog from Twitter. Where does that name come from? Are you British?
Steve: Well my real name is Steve Speirs and my twitter name is brittishbulldog. I was born in Wales. Moved to the USA in 2001.

RD: Okay, it's making sense now. What do you do for a living? Where do you live in the US?
Steve: I "theme" web portals and commerce sites for a company headquartered in Dayton, Ohio, although I actually live in Virginia Beach, Virginia. My wife is an OR nurse and my daughter is a college junior. The rest of my family live in the UK, so overseas trips happen quite often!

RD: How long have you been running?
Steve: I've been a runner since high school days, although at that time it was merely a way to keep fit for football and rugby. My rugby coach persuaded me to run my first race—the Cardiff Half Marathon—in 1982. I was almost 16 years old, didn't train specifically for the race, but finished fairly respectably. It was a good feeling and I guess from that point on I was hooked.

RD: What do you enjoy most about running?
Steve: I enjoy everything about running—the training, the races, the health benefits, the camaraderie and the huge sense of achievement! But, if I had to sum it up in one sentence, I'd say running has taught me that I can pretty much achieve anything I set my mind to. The sky really is the limit.

RD: That's awesome. I can really relate to how running can help a person see how much they are actually capable of doing. What’s your biggest running accomplishment?

Steve: I'm not one to blow my own trumpet, so to speak, but without doubt, the biggest highlight of my career was winning the 2009 Cayman Islands Marathon. I’ve never viewed myself as a hugely talented runner, so the main goal of the race was to have fun and take part in a marathon on a beautiful island. The race was one of those rare occasions where pretty much everything went perfectly; I steadily worked my way through the field and at mile 22 pounced on my chance to take the lead. I highly doubt anything will ever compare with the feeling of leading a marathon and breaking the tape as the winner.
http://www.caycompass.com/cgi-bin/CFPnews.cgi?ID=10387717
http://www.cayman27.com.ky/news/item/3580
RD: Man, I've placed first in my age division, but never placed overall in a race. That's awesome! I can only imagine what that must feel like. What an accomplishment! Hats off to British Bulldog!

RD: Do you have a favorite brand of running shoe? Which model? Why?
Steve: Probably a tie between Brooks and Newton. I dabbled with the revolutionary technology found in Newton shoes last year and was thoroughly impressed with a couple of their models. However, my love for Brooks goes back several years and I can vividly remember numerous great performances wearing the brand.

RD: What’s your favorite race(s)?
Steve: Tough question. My favorite race *distance* is the marathon—the classic test of strength, endurance and speed. I have great memories of several big city marathons (London, Boston and Washington DC), but I've also always enjoyed the Richmond Marathon. I set my marathon PR at Charlotte's Thunder Road Marathon, so that one is a favorite too. I guess I shouldn't forget the Cayman Islands Marathon either :)

RD: Of the one's you mentioned, I've done Richmond. Great race. Pretty course and has some good hills.

RD: If you were speaking to a group of non-runners or runner wannabes and trying to encourage them to run, what would you say?
Steve: The main thing is to have fun and enjoy yourself. Set goals by all means, but keep it fun and share the enjoyment with a friend, colleague or family member if possible. Make running a lifestyle choice, not a chore to keep your style of life in check.

RD: Great advice. I think with anything, when it becomes a chore it doesn't really do you much good. Not to say you won't have tough days or days where it's hard to get out there, but overall, making running a lifestyle definitely helps improve and maintain your overall wellness (mentally and physically).

RD: Open Mike: Share anything you‘d like about your running experiences, past accomplishments, goals, dreams….anything you haven’t previously shared .
Steve: I'm also the guy behind the "hundred push-ups" movement that you may or may not have heard about. It started with a web site when I was looking for a simple strength program to complement fall marathon training. I found numerous online references to push-up workouts so I set to work combining some of the principles into an easy-to-follow, progressive plan I could follow. Months later I mentioned the six-week program on a personal blog, and after receiving quite a few emails/comments about push-ups, decided to post the plan online. The web site was soon spotted by a developer in New Zealand who created the hugely popular iPhone App, and soon after I was approached by a publisher to develop material for a book loosely based on the site—7 Weeks to 100 Push-Ups. There are a couple of spin off web sites—200 Sit-Ups and 200 Squats—with more to follow soon. The plans are way more popular than I ever imagined and it's probably because people are looking for simple, easy-to-follow fitness plans that are effective and show results.

RD: As a personal trainer, I too can attest to the popularity of your programs. I think you're right on the money with the reason being that they're so effective and easy to follow. I think there's a little element of competition too (be it competing with yourself or with a buddy). I often see on Facebook and Twitter, friends bantering back and forth about who's ahead in push-up reps. Having such a huge effect on the fitness world, must be very satisfying.

Thanks again to Steve for sharing a little about his life. If you haven't already, be sure to check out his blog, website and book!

There's More to a Strong Core Than a Crunch

A few days ago, I posted how sitting all day can cause "office-chair-itis"(sitting keeps your hip flexors in a flexed position causing you to feel stiff, even bent over when you try to stand after sitting for a long while). Several exercises and stretches were given to help relax and free-up those hip flexor muscles.

All that talk about hip flexors made me remember that another reason people often get sore hip flexors is from over use. Can you guess one cause of over-used hip flexor muscles? I'll give you a clue. Guys like to do these to get rid of that beer gut before the beach season and the gals like doing tons of these before trying on that bikini. Any ideas? Okay, okay, I'll tell ya. CRUNCHES! Crunches will help give you that defined six pack, but actually a crunch or situp really works the hip flexors just as much if not more than the abs. Stand up. Bend over. Stand straight-up again. You've just flexed your hips. Same motion as laying on the ground and lifting your torso toward your knees, isn't it?

There is absolutely nothing wrong with doing crunches, but they shouldn't be your only source of core work for two reasons. First, because crunches work the hip flexors just as much (if not more) as your abs, you can run the risk of over use and then injury of the hip flexors. Think about it. If you're a runner logging 25-50 miles a week and then on top of that you're doing hundreds of crunches a week, you're working those poor hip flexors of yours to smithereens! Secondly, if crunches are your only source of core work, you may end up with pretty abs, but you won't have a very strong/solid core. The core has a front, a back, and two sides. If all you work is the front, you're going to create a muscle imbalance. Some individuals who do nothing but crunches have actually caused themselves to hunch forward. The abdominal muscles are so tight and the back and side muscles are so weak that the torso is pulled forward, giving a hunched appearance. There's not equal strength in the opposing muscle groups to counteract this pulling motion. So they slump. Probably not the look they're shooting for.

Core work should have a balanced approach that involves all the core muscles—the erector spinae muscles, obliques, lats, transverse abdominis, and rectus abdominis (the abs). Specific exercises can be used to target each group, but you can also get some great workouts hitting all those groups simultaneously using simple equipment like a medicine ball. Planks are a great isometric exercise for core strength and all you need is a mat!

What you want to shoot for are exercises that are functional. What that means is you want exercises that mimic the types of movement that you make is real life. Think about it. How often do you crunch your torso toward your knees each day? Probably not very often. But how often do you twist, turn, reach straight up, reach up diagonally? Pretty often, huh? Everyone can benefit from a stronger core. Your core is the source of energy for your legs and arms. If your core fatigues, then so too will your appendages. This is very important to runners. If you run with a weak core, you run the risk of fatiguing much sooner during an endurance event. Once your core is fatigued and you begin to lose good running form, then everything else will begin to fall apart.

Good news is that solid core work doesn't have to be an every day event. Actually research shows that your core will benefit from a little rest in between workouts. Every other day is a good routine to shoot for, but if you're just starting out, try two times a week (not on consecutive days) and then work your way up to every other day. Another thing to keep in mind is that even if you're not doing an official "core workout" you can still get in good core muscle work during your other workouts. When you're doing those dumbbell curls, make sure your core muscles are engaged and taut. When you're doing a deadlift, engage those core muscles. When you're doing tricep kickbacks, engage those core muscles. Not only will you get a good workout of the core muscles when doing this, you'll also improve your form for those "other" exercises.

For some core workout ideas, check out the video clips below.

Please Sir, May I Have Some More?

When I hear the word porridge, the first thing that comes to mind is that scene in the movie Oliver. You know, the one where Oliver holds up his bowl and asks for more of the nasty looking, lumpy, liquid stuff the children are being served (right before the entire cast of kids break into song).

Jump out of the land of Dickens and into the 21st century and porridge is still around and can actually be a runner's best friend. Basically porridge is a dish made by boiling legumes or grain (usually oats that have been rolled, crushed, or cut) in water or milk. The modern version of porridge are those instant oatmeal packets you probably buy.

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Oatmeal is a great grain. It's packed with nutrients and has as much protein as wheat, but with a higher fat content (the good kind) that helps keep you feeling fuller longer. It also contains almost no gluten which more and more people are having trouble digesting. Another big difference between oats and wheat is that oats retain their bran and germ during processing while wheat does not. You've all seen the Cheerios commercials lauding how they lower your cholesterol. That's because Cheerios are made of oats which are high in soluble fiber which has been shown to lower bad (LDL) cholesterol.

Another benefit of oats is that they have a low G.I. (Glycemic Index). The glycemic index ranks carbohydrates according to their effect on blood glucose levels. Having a diet low in G.I. carbs (the ones that don't spike your blood glucose and insulin levels) has been shown to reduce your risk of heart disease, diabetes and obesity. Foods with a G.I. of 55 or lower are considered low G.I. Ones with a G.I. of 56-69 are considered medium G.I. Ones with a G.I. of 70 or higher are considered high G.I. (White bread is at the top with a G.I. of 100.)

Most oatmeal has a G.I. around 40-55. Be careful, though. The G.I. can increase to over 70 with some instant oatmeal packets after all the sugar has been added. It's best to stick to rolled oats, quick-cooking rolled oats, or steel-cut oats. When using these varieties, you're in control the of the "extras" that are added.

Instant oatmeal is the variety found in those convenient packets to which you add milk or water and heat in the microwave for a minute or so. Instant oats have been precooked and are usually only eaten as cereal. There's nothing wrong with instant oatmeal, but like I mentioned earlier, some brands can contain a lot of extra sugar (and sodium), so be sure to check the label. Quick-cooking rolled oats are a better choice, because you can control the "extras." Quick-cooking oats get their name because they are rolled into thinner flakes that only take about 5 minutes to cook. Rolled Oats (G.I. = ~50) are created by a process invented by Quaker Mill way back in 1877. This process steams the groats (the hulled grain) which are then flattened by rollers to create the oat flakes. These take about 15 minutes to cook. And finally there's steel-cut oats (G.I. = ~42). A steel-cut oat is basically a whole oat grain cut in half. In this process the groats are sliced in half by steel blades. These take the longest to cook (about 30 minutes), but you should give them a try. They have a nice chewy, nutty flavor.

Because oatmeal has a low G.I., the carbohydrate is released into your bloodstream slowly. That's good because it will keep your energy levels consistent and help keep you from having cravings later in the morning. Low G.I. foods can help prolong physical endurance too.

As a runner, that consistent energy means you're less likely to crash during your run. Ever eat something like a Poptart before a run? If it was a short run, you were probably fine, but if it was a longer run, did you run out of steam? That loss of steam is due (in part) to not providing your body with a good fuel source that will last for the long haul.

Note: High G.I. carbs do have a place in your training. They help re-fuel carbohydrate stores after exercise. A good 4:1 ration of simple carbs and protein within 30 minutes after your workout will help refuel your carb stores. Why is that important? Replenishing your carb stores and your protein will help with quicker and more complete muscle repair and recovery (you won't be as sore the next day).

So whether it's the quick variety or the longer-cooking kind, oats are a great food for runners. If you have a sensitive tummy on runs, you may want to use water or skim milk instead of 2% milk. My favorite way to eat oatmeal before a run is with a handful of chopped almonds or walnuts and a drizzle of honey on top. For a post run recovery snack, sometimes I'll add a heaping spoonful of Greek yogurt to help create that 4:1 (carbs/protein) ratio needed for quick muscle recovery.

So, if you haven't had them in a while, pick yourself up some oatmeal. Experiment with the various varieties and see which one end's up your favorite. BON APPETIT!

Emily Boles: Undercover Runner

I've posted on running safety before and back in November, I wrote about "5 Key-Storing Tips for Runners." But this morning, while reading Eddie Wooten's weekly column "Running Shorts" (my Wednesday morning ritual) in our local newspaper (The News & Record), I was provided with a wonderful example of exactly why we need to be so vigilant about our safety when running. In the article "Remain Vigilant for Key Thieves," Eddie describes an experience one of our local runners "Emily" had at a local park while waiting for some fellow runners for a scheduled run. [Click here] to read about Emily's courageous adventure.

In the article, Emily makes some good reminders for all runners to heed:
• Don’t leave anything of value in view inside your vehicle.
• Keep your key tied to your shoelaces or the drawstring of your shorts or in a pocket.
• Buy a key pocket (Off ‘N Running sells them) or store the key in your fuel belt.
• Women should run with partners or in groups.

Thanks to Emily for being an undercover agent on behalf of all runners and thanks to Eddie for sharing Emily's story!

Special Training Recipe from Renowned Chef Stefan Czapalay

RunnerDude's Blog is honored with a special guest—Chef Stefan Czapalay. Chef Stefan, is one of Canada’s premiere culinary activists and is well known for his strong convictions about supporting local producers and providing his guests with dishes made with fresh ingredients.

His nationally acclaimed restaurant, Seasons in Thyme, on Prince Edward Island, was awarded three stars from “Where to Eat in Canada”, Four Diamonds from CAA/AAA and widely recognized as one of Canada's most innovative restaurants. He is a member of the Research Chefs Association, the Canadian Culinary Federation, La Chaîne de Rôtisseurs, the Opimian Society and a charter member of Cuisine Canada.

Not only is Chef Stefan an awesome chef he's also a runner. On July 28th 2010, Stefan will turn 45 years old and will attempt to run the Canadian Death Race (a 126 km race) in 18 hours.

I asked Stefan is he would share one of the recipes he's created as a training food for his running. Read on to learn how to make Chef Stefan's Butternut Squash Soup.

Eating nutritiously doesn’t have to be difficult. I do a bit of work each Saturday and then I'm set until Tuesday. This recipe is so easy and the squash can be substituted with either carrots, parsnips or sweet potatoes….or a combination of all. When I do my long Sunday runs, I get back home and in 60 seconds I have a cup of this steaming hot soup which I sip on while stretching. I can feel my body soaking in the vitamins, and it warms my core. In summer I increase the OJ and thin the soup a bit more and drink it cold. I also take it cold on LOOOONNNNGGG runs as my stomach can handle it.

Butternut Squash SoupPrep time 5 minutes

Cook time 30 minutes

Approx 150 calories per serving12 servings

Ingredients
1 Butternut Squash Cut in large chunks
1 small onion cut in small dice
1 stalk of celery diced ( not a bunch)
½ tsp curry powder
¼ tsp ginger powder
750 ml chicken Stock
250 ml orange juice
2 tbsp olive Oil
1 Bay Leaf
Salt and pepper to taste
250 ml water if needed

MethodHeat olive oil in a heavy bottom sauce pot. Add celery and onions with spices and gently sauté without adding color until aromatic. Approx 2 minutes. Add Squash and liquids and turn heat to med-low. Gently simmer for 30 minutes ( until squash is tender) Adjust seasoning with salt and pepper. Puree with an immersion blender…..or mash the heck out of it with a whisk!

Chef's notes
I used to make this with cream and butter, but this is equally delicious and has very little fat. Yes you need salt! 70% of our sodium comes from prepared foods. Using a bit of sea salt in this dish brings out the flavours and has no adverse health affects!

Be careful peeling Butternut squash as its very hard. Cut it in half where the skinny part starts to balloon out so its more manageable. Use a serrated bread knife for hard items like squash or melons and cut in a sawing motion. While you have the celery out, cut the rest of the bunch in sticks and put in a Tupperware for healthy nibbling.

Refrigerate soup and when needed, heat in a coffee cup in the microwave.

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All squash are not the same size so you may need to add a bit more liquid. Water or more of the low sodium chicken stock work well. I use Campbell’s chicken stock in this recipe.

RunnerDude's Runner of the Week: Natalie

This week's Runner of the Week hails from across the big pond. Natalie Onions, a young runner from the UK, is on a mission—a 1,000-mile mission. Read on to learn more about this ambitious young lady.

RD: How long have you been running?
Natalie: I’ve always been into running, but just as a hobby really. I’ve never done anything serious until now.


RD: Usually I ask what’s your biggest running accomplishment, but I see yours is yet to come. I understand you’re planning to run 1,000 miles by New’s Year’s Eve, 2010 to help raise awareness and funds for the MS Society. What motivated you to set such an ambitious goal

Natalie: There’s a song by the Proclaimers—you might know it—it’s called “I would walk 500 miles.” My housemate and I were saying how it would be a good challenge to set yourself – walking 500 miles in a year—but I wanted more of a challenge than that. So I upped the mileage, and made it a run! I realized that I could potentially get quite a lot of interest in taking on the challenge, so I chose a charity that means a lot to me. My aunt was diagnosed with MS three years ago, and I really wanted to make her proud and help raise awareness about what having MS actually means for the patient and their family and friends.

RD: Tell us a little about the MS Society. What does it do? Who does it serve?
Natalie: The MS Society has a lot of functions. They fund areas of research, give grants to people who are disabled by the disease to make learning easier, provide respite centres, physical aid, care for patients, provide a helpline… they do a lot! They also educate people on what MS is, so that awareness is raised, and people who are affected by the disease, either through having it or having a friend or relative with MS, have information to help them understand the disease and its implications. But of course, all of that costs a lot of money and so I wanted to be able to help!

RD: When was your official start date? How many miles have you logged so far?
Natalie: I started on February 8th. As of today – Feb 21st, I’ve logged just over 46 miles. So I’m a little ahead of my target. There’s a long way to go yet!

RD: Tell me a little about where you’re running? Are you logging the miles in your area or are you running from one destination to another?

Natalie: I’m running in my local area on a daily basis, but I do have plans to travel to different areas to do various running trails.

RD: I see you’re located in Solihull, England. Is that an urban or rural area?
Natalie: It’s a bit of both really! I live in a small village in Solihull, which is quite rural. There are a couple of really nice, big parks. But it’s also very close to town and so there are some very urban areas too. It all depends which direction I run in really!

RD: How have your family and the local people reacted to your quest? Do they think you’re loco for running so many miles?
Natalie: Oh yes. They think I’m insane! I told my parents, and they said “Are you mad?!” but then I told them that it was for the MS Society and they said “We’re so proud of you”. So that was great. My workmates have been really supportive too, and we have a laugh about how mad I am. I’ve found that most people are quite shocked at first, and think that I’ve lost my mind, but then they see what potential it has to help people, and they also see how much fun it will be to follow me on the challenge and so they really want to help spread the word. So everyone’s been great.

RD: What’s your longest run to date?
Natalie: I’ve done a 5.2mile run, which isn’t really that long when you consider that there are people doing 18+miles in training for marathons, but I don’t want to push myself too soon, and end up not being able to run later in the challenge. I think that once my body is used to the constant exercise, then I’ll do some longer runs. I might try and plan a 10mile route to coincide with crossing the 100mile mark. That’s my first big landmark!
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RD: There are lots of ways to go about raising money and bringing attention to a charity’s cause; what motivated you to choose running as your venue?
Natalie: Well, I had a think about things that I enjoy. The top of the list would be music. But apart from arranging a charity concert which would be built up over time and then over in one night, there wasn’t much I could think of. So I chose running because it can be quite a difficult challenge to set, and it would allow me to spread my challenge over a longer period of time, therefore raising more money. I can also have fun with the running. I set targets to get more money and followers, such as promising to run in a pirate costume when I got 200 facebook friends! I also thought that it was quite poignant to choose something physical, because MS can leave the patient unable to walk, never mind run. And so I wanted to show people that those of us lucky enough to be able to run, should really go for it.

RD: Are you running solo or do you have friends joining you on this journey over the next year?Natalie: No, I’m running solo. My friend has a very energetic dog who needs a good run every now and again so I’ll probably end up taking him with me at times, but I’m flying solo apart from that!

RD: In addition to Twitter and FaceBook, you also have a vlog on YouTube. Tell me a little about that.
Natalie: I realized that, if I’m going to keep people behind me throughout the year, I would have to entertain them. And I wanted them to be able to get involved too, and get to know me a little bit. And so I came up with the idea of a video diary, that lets people see how I’ve been feeling throughout the week, as well as what I’ve been up to. I also have a weekly ‘Nat Vs.’ feature where people send in challenges for me and my housemates/friends to go against each other in. It involves people, and makes it more fun. People send in some good suggestions! I also ask for music recommendations for my running playlist. It’s been quite successful, because people can learn about MS and see how I’m doing without having to read lots of literature. YouTube seems to be taking over the Internet really, so I thought I’d join in!

RD: Do you have a favorite brand of running shoe? Which model? Why?
Natalie: I wear Nike+. They’re very lightweight, durable (which is key when taking on 1000miles!), comfortable, and best of all they allow me track my runs very easily with the Sportband facility. They’re expensive, but well worth the money.

RD: What’s the funniest or oddest thing that’s happened to you while on a run?
Natalie: Oh gosh, there’s been a few! When I was dressed as a pirate, one woman who was walking her dog got a bit scared and started to run away from me as if she thought I was after her! And the other day, the members of a wedding party were on its way from the house to their car as I was running past, and they all started cheering and clapping after they saw my running t-shirt which says that I’m running 1000miles on the back. So I attempted to shout ‘congratulations’ to the bride. It came out a bit breathless, but the thought was there!

RD: If you were speaking to a group of non-runners or runner wannabes and trying to encourage them to run, what would you say?
Natalie: I would tell them to be tough, but also to enjoy it. It’s going to hurt and there are going to be days that you feel like you don’t want to run, but the feeling that you get from soldiering through is brilliant. You can literally go from feeling very low to being so immensely proud of yourself in the space of just a few miles. Do it for charity, or for part of a group, but also do it for yourself. And if you really stick to it, you’ll look great too and who doesn’t want that as an added bonus?!

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RD: Open Mike: Share anything you‘d like about your running experiences, past accomplishments, goals, dreams….anything you haven’t previously shared.

Natalie: I’m looking forward to talking to loads of new people over the next few months, and I hope that everyone will stick by me and keep on being brilliant with their words of encouragement. This is by far the biggest thing that I’ve ever done, and I can’t wait for the feeling that I’ll get when I finish the 1000miles and see the smiles on people’s faces, and then be able to officially say that I’ve run 1000miles for MS. I worry sometimes that I’m going to get half-way and start to find it all too much. But I swear I’m not going to quit, or let anyone down. And if I can inspire just one person to take on their own challenge, then I’ll be so happy.

A big thanks to Natalie for sharing her awesome adventure. I know Natalie would greatly appreciate your moral support and encouragement over the next year, and if possible I'm sure she'd also greatly appreciate contributions of any size to her fundraising and awareness mission for the MS Society. For more information on how to support Natalie, be sure to check out her website. Below is a sample from Nat's vlog (video blog). Go Nat!

Got Office-Chair-Itis?

Have you ever had this experience? You're sitting at your desk all day....8-10hrs later you try to stand up.....your body's seems permanently forged into the sitting position.....it takes several steps around your office before your back straightens and your knees unlock.

I have to admit I have. Most likely, if you're reading this post, you're a runner, triathlete, cyclist, or in some way active and fit or working towards fitness. Imagine now, that you're not an active person and you sit in the same position, day after day, week after week, month after month. Not a good picture, huh? Sitting at a desk and working on a computer all day is often the culprit and cause of bad posture. There are a couple of reasons for this.

First, if you're not active and exercising during your non work time, then you're not going to have the muscular endurance to sit all day. Yep, that's right—muscular endurance for sitting. Your core muscles, such as the erector spinae muscles, the rectus abdominis, transverse abdominis, latissimus dorsi, and oblique muscles are mainly made of type 1 muscle tissue. They're the epitome of endurance muscles because they're always "on" working to keep you upright as well as to hold in all your "innards!" Well, if you're not actively working to keep your core strong, then it can take a toll on those muscles and eventually gravity wins and you begin to slump (usually forward in the direction of your computer screen). [Click here] for a good workout for your core using a medicine ball.

Secondly, because you spend so many hours in the seated position, you can get tight hip flexors. There are several muscles that make up the hip flexors most of which originate on the ilium (your hip bone) or pubic bone and insert at various places on the upper and lower leg bones. These muscles help you flex at the hip. When you sit, you're actually in a flexed position. So, after 8-10+ hours of being in this flexed position, your muscles tend to stay flexed when you try to stand up. That's a big reason why you're slumped forward when you try to get up. Eventually you're able to loosen your hip flexors and stand up. Over time, however, you can actually start to have a slight forward pelvic tilt. Over even more time, that tilt can become even more pronounced.

Good news is that most people can correct and/or prevent this just by strengthening their core and adding hip flexor stretches and exercises to their daily routine. As a runner it's vitally important to have a strong core. Your core is the source of all your running energy. A weak core will allow fatigue to set in much sooner than a strong core. Once your core gets fatigued, you'll begin to lose good running form. Once you lose your running form, that can spell disaster in a race.

Also, as a runner (who may also be working a desk job for many hours a day) you need to remember to "unflex" those hip flexors. Not only do you need to take a break periodically during the day to stand up and stretch, you also need to do the same before a run. Before you begin a run (especially after a day of office-sitting), be sure to do some dynamic stretches (actively moving stretches not static stretching). This can be as simple as a very easy light jog around the parking lot. Other times (if you're going for a longer or more intense run) you may want to do a series of simple running drills such as high kicks, butt kicks, side shuffles, karaoke shuffles, etc. Not only will this warm-up your muscles, it will also get your heart pumping and your blood circulating to all your muscles before your run.

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Below is a clip from LiveStrong showing three good hip flexor stretches. These are great for during the day, at the end of your day, or after your run.

Running cold on a stiff body can spell I-N-J-U-R-Y real fast, so take a few pre-run precautions. You'll be glad you did come race day, when you're injury free.