Not stretching after a good run will definitively set you up for injury or muscular pain. While stretching before a workout lubricates your joints to prepare them for work, stretching afterwards helps prevent you from building too much bulk so you get long, lean muscles, and so your tensed up muscles can relax again. Masters coach Pete Magill and star runner Grace Padilla demonstrate a 15 minute post run routine guaranteed to leave you fully recovered from today workout and ready to run again tomorrow. This video demonstrates that just because a shoe feels loose doesn mean it the wrong fit. Many shoes have a back eyelet that rarely gets used, but if you put your laces through it before tightening, it will raise the fabric of the shoe to give more support to the heel. If your shoe doesn have this extra eyelet, you can create false eyelets by creating loops with your laces on the top two eyelets of the shoe, then lacing them through those fake eyelets before tightening. Both of these methods should create a better fit and prevent your heel from slipping. Work can be a rough place, especially if you in construction or another laborious field of work, but that doesn mean that anybody who works (or even doesn work) isn susceptible to work related injuries. The most common workplace injuries are back injuries. This educational video, entitled "Back Your Back: Back Muscle Injury Prevention" is all about reducing your risk of back problems. Back injury has been around since the dawn of mankind, and it still a major problem in our society. 1/3 of industrial injuries are back injuries, and over 1/2 of the industrial insurance dollars. Air Jordan 8 Phoenix Suns ,Air Jordan 6 Slam Dunk Air Jordan 6 Black Infrared 2014 Air Jordan 4 Oreo 2015 Air Jordan 3 Bright Crimson Air Jordan 11 Low Concord Air Jordan Spizike Easter Air Jordan 3 Sport Blue Air Jordan 6 Varsity Red Air Jordan Spizike Space Blue A woman who was 100 metres from the blasts and actor Sean Astin were among the 2013 Sun Run competitors thinking of the victims and survivors of last week's Boston Marathon bombings. Vancouver ran for Boston on Sunday. Yellow and blue hair ribbons were knotted to ponytails, runners wore BoSox caps, bright blue socks and even Bruins jerseys. One runner had a hand lettered sign on her back: "I'm running for Martin," a reference to the bombing's youngest victim, Martin Richard, whose life was remembered at a Mass in Boston on the same day. Paula Hillier of Langley wore her Boston Marathon 2013 shirt, a blaze of yellow defiance. Seventeen Boston marathon participants were commended for their courage in a short ceremony that included a minute of silence before the Sun Run started. A sudden quiet was how she described the moment everything stopped. "I didn't hear the din of the crowd anymore. Then I heard a helicopter. It was silent, except for the sirens ." The news of a bombing quickly passed among the crowds and runners. "A woman beside me was crying, my husband and children were at the finish line. I can't get in touch with them." Hillier said runners quickly became disoriented as their body temperatures quickly dropped when the run halted. A Forbes magazine photographer gave her a jacket, said Hillier, and insisted she keep it as she evacuated. Hillier plans to return to Boston next year and finish the marathon she started but didn't complete. Joining today's Sun Run was a way to bring some closure and support her sister who was running her first 10K. Today's event, which went off without a hitch, was a positive note in a difficult week for many runners. No extra security was added for this year's race, said Jamie Pitblado, Vice president of promotions and community investment for the Vancouver Sun. "We reviewed our plan this week with city, police and fire and things were well in hand. It was business as usual on all fronts for another great day," said Pitblado. "People were standing up and coming out to be part of something very special. It was important that runners came out and showed they weren't afraid." Thirteen hundred of the 48,196 participants who took to the streets for the 29th annual Sun Run signed on to run a late registration spike that followed last Monday's bombing. Sun Run organizers committed a donation of $10 per late registration to the Boston One Fund, a charity benefiting those most affected by the Boston bombing. Along with private donations that came in on run day, Pitblado estimate at least $15,000 was raised for Boston. Dwayne Lucas also sported the Boston yellow and blue as he ran with a group of 28 coworkers from Cascade Aerospace in Abbotsford. Friends of his had been in Boston as well. "We wanted to share our strength, it's amazing. It's been spectacular, all the people," he said as he surveyed the exuberant crowd at BC Place. It was an all ages crowd, including 98 year old Eleanore Cross of West Vancouver who was running her 26th Sun Run. In the Mini Sun Run, one year old Emily McDonald was the youngest participant to foot it. Eight year old David Gallagher, of Surrey was one of dozens of kids that ran the full 10K. He even beat his Dad, Joe, (whose main exercise is dog walking), running just a few steps behind him. Air Jordan 8 Phoenix Suns,After that, and after the frustrating ill felt weeks that followed (which included a frustrating finish at Nike Cross Nationals), Roth was pushed by another clock. One that counted down the days he had to decide where he would run for the next four years. "It was a lot to take in. Honestly, it all drained me," said Roth, who deliberated between Arizona and Oklahoma. That's when Roth took an opportunity of a lifetime. The Georgia native, one of seven siblings, got a chance to catch his breath and clear his mind with a trip to Kenya, a breeding ground for some of the best distance runners in the world. Roth, who went from Dec.?26 to Jan. 16, took the trip alone. "It was time to just think and be on my own for a while," said Roth, who stayed in Kenya with one of his dad's friends, Sammy Kitwara one of the top marathon runners in the world. "It was amazing and something I won't ever forget," Roth said. ". The trip definitely refocused me and showed me why I love this sport and why it's not just a competition to me. I ran with these Kenyans who had nothing but worn out shoes and a hut. You'd think they'd have a million distractions and worries, but when it's time to run, that's the only thing on their mind. They just love it." Roth joined the runners on every one of their three runs a day. It was Roth's chance to see running from a view he'd never thought of before. On these runs he'd look around and see the despair of the third world country. He'd see the dilapidated houses, the hunger and health care well below any standards he'd ever seen. But then he'd see the Kenyans who were by his side, and they were still running. "To be the best, I realized you have to train like the best. You can't be distracted or not focus when it's time to run, when it's time for business," Roth said. "They run for the hope of a better life. I've never seen anything like it. "So it gets me thinking, 'What's stopping me? What's holding me back from where I want to get to in this sport?'" He vows nothing will from here on out. And, in the midst of it all, Roth realized he knew where he wanted to go all along. In the days after he returned, he chose Arizona, where he'll be coached by James Li, who coached another of the world's best distance runners in Bernard Lagat a Kenyan American. "It was a tough choice, but at the same time it was the easiest choice ever," Roth said. "I know I wanted to go there. And I know I'm doing what I love most while I'm there, which is running."
Orders Over 99 For Freeshipping Air Jordan 8 Phoenix Suns,Air Jordan 13 Squadron Blue The secrets just won't stop on "Pretty Little Liars" season four. The girls are still interested in questions like, is Mona (Janel Parrish) trustworthy? Is Alison really still alive? And who was the woman in black at Wilden's funeral? But the real heart of this episode, "Turn of the Shoe," which aired on June 18, boils down to the one thing Hanna (Ashley Benson) wishes it wouldn't: where her mom, Ms. Ashley Marin (Laura Leighton), was the night Wilden died. Who tried to kill Mona? A "PLL" episode isn't complete without a death threat or attempt of some sort. In her constant pursuit of getting the other girls to trust her, Mona takes them to the RV to search, her last "get out of jail free card." Of course, the RV isn't there, because Toby (Keegan Allen) has already moved it. As if Mona's day couldn't get any worse, someone is in the back of her car and tries to choke her before tossing her out. And then, to top it all off, she's almost hit by her own car, except Emily (Shay Mitchell) is there to once again save the day, although she hurts her shoulder in the process. Will Emily get into Stanford? All the girls are starting to think of college on "Pretty Little Liars," but only Emily is counting on her swimming to get her into the elite Stanford. While it seems pretty stupid of her from the get go to take prescription pain medication, "Turn of the Shoe" somewhat shows how desperate she is. It's not that she wants Stanford necessarily, it's that she wants to be with Paige (Lindsay Shaw). And that's exactly why Shauna rival swimmer and Paige's ex gets into her head so much. Emily needs Stanford, so she thinks. Not surprisingly, the swim meet ends horribly when Emily runs her head into the wall. But it doesn't seem like "PLL" fans have seen the last of Shauna either, if only because Emily and Paige are still just as strong as ever. "I want to be with you and only one, just you and me together, safe and starting a real life," Emily declares to Paige. To which Paige says, "You and me already have." No one, not even Shauna, can break these two up but can Emily get her happy ever after with Paige, really? Aria's new love interest After the scare with Mona and nearly getting hit by a car, Aria (Lucy Hale) finally decides to step up her game and learn how to defend herself. In the process, she meets Jake. But while this is the "cute" storyline of the episode, it's short lived. The budding romance will have to wait, because Aria sees Mona talking to the cops, and she wants to know why. Mona claims she was just getting intel, and sure enough, it's big. Wilden was out at the lake the night he died, and he was with a woman in heels. Did Ashley Marin kill Wilden? Something is most definitely up with Hanna's mom Ashley on "Pretty Little Liars" "Turn of the Shoe." Ashley clearly knew her phone was stolen when Hanna returns it, and she has no explanation for why her Manolo shoes are in a bag and covered in dry mud. Hanna doesn't want to think it, but gladly she speaks her worry out loud. Ashley Marin vehemently says she didn't kill Detective Wilden, but then what was she doing out at the lake? Hanna also sets another storyline into motion, but this one is even stranger. Mrs. DiLaurentiis has her mother's parrot Tippy now, one that Alison became "friends" with. When it "talks" it even sounds like Alison, and it has some weird things to say, like "miss me," "hey board shorts," and whistling a tune. But can the girls really get a major clue from a bird? Apparently so. Will Spencer ever not have to lie? After a difficult year, Spencer (Troian Bellisario) shouldn't be surprised to see that she hasn't gotten into UPenn, but that doesn't mean it doesn't sting. And so she writes, with Ezra's (Ian Harding) help, a new college essay about a situation she was right and wish she hadn't been. But Ezra thinks she's being too "honest" about her time at Radley. But, rightfully so, Spencer is sick of the lies and dishonesty. "Why can't I take a risk and be real?" she says. "When has being dishonest ever helped me? Or you? Or anyone?" But she's not done keeping secrets. After Toby reveals that he was the one to move the RV, he comes clean about why: he wanted the Radley doctor's transcript from the last session with his mom, the night she supposedly killed herself. In that transcript, Toby's mom had hope and didn't sound suicidal. He's determined to find out the truth, and he wants no one but Spencer to know. What does the "PLL" bird know? Last but not least is that crazy bird, who, not surprisingly, is driving Spencer nuts with all it's quips and singing. Except then she realizes that it isn't singing a song, but replicating a phone number. She summons the girls to her and they call the number but no one picks up, of course. The, the bird is gone. Who opened the cage? The same person who opened the window. "Pretty Little Liars" "Turn of the Shoe" felt like a random episode, particularly with the bird, but it definitely set up some good mysteries going forward, especially regarding the truth of what Mrs. Marin has been up to, when she claimed she was in NY. Charlie Sheen open to being in 'Two And A Half Men' finaleThe hit series 'Two And A Half Men' is drawing to a close, and fans have been clammering for the return of Charlie Sheen. While many fans would be delighted to see him appear in the finale, there. Air Jordan 8 Phoenix Suns It's important to get your ears pierced by someone who knows how to do it correctly. You don't want a friend doing the piercing for you. You also should have a parent's permission before you have your ears pierced. Most places won't pierce your ears unless your parent (or guardian) says it's OK.A good piercing shop will make sure that everything is clean. That means you should see the person wash his or her hands, use hand sanitizer, or wear gloves before he or she starts the process. This person should clean your ears with a special soap that killsNote: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.Connect with MLHFind a doctor Request an appointment Find a class, event or screening Find wellness information Pay my bill More helpful links. Apply for a job Contact MLH Volunteer Get directions
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