Healthy & Stronger Runner's Challenge

Flexibility, Foam Rolling, Goal Setting & Maintaining A Positive Mental Attitude


Today’s Challenge Assignment is at the bottom of this post.




Today we’re going to work two pillars of the 4 X Runner’s routine. We’ll work on our flexibility and I’ll show you some great daily exercises that do a great job to relieve muscle soreness and speed the healing & recovery process after your workouts. There’s also two short downloads below this video.

The ability to maintain a positive mental attitude can help keep you motivated to train despite any obstacles you may face. We’re also going to cover goal setting. When you combine action habits, with realistic & SMART running goals, you have a good chance of staying motivated and ultimately, enjoying success.

Today’s healthy routine is important because flexibility is essential to staying injury-free and having a strong, powerful stride.

In order to perform today’s challenge task, you will need 7-8’ x 1/2″- 3/4″ rope and a foam roller. If you don’t have the rope, use a dog leash or jump rope. You may be able to find a foam roller at your gym..

Today’s Challenge Tasks:
1) Active Isolated Stretches (AIS) & rope stretches that should become a daily part of your routine.
Watch the following video to the see the stretches that I complete daily.

2) After you watch the video and complete your AIS, then I want you to watch the 2nd video about foam rolling. How to complete – foam rolling exercises

You can also click over to the blog post that I completed a few years ago for images and a full discussion about the importance of foam rolling.

3) Additional AIS resources:
AIS video:

1) Mental Toughness & Your Habits
2) Goal Setting

Any questions???? Please reach out to me inside our FB group. This is more efficient in case someone else has the same question.