NIFS Healthy Living Blog

Running places significant demands on the lower body—from muscles propelling you forward to joints absorbing impact. To maintain performance and prevent injuries, a structured mobility routine is essential. Below are key pre-run activation exercises and post-run stretches to keep you moving efficiently.

Pre-Run Routine

A proper warm-up prepares your body for movement and helps prevent imbalances. Since running primarily involves forward motion, incorporating side-to-side and rotational movements improves mobility and stability.

Pendulum Leg Swings

This dynamic exercise loosens up the hips and knees while enhancing mobility.

How to do it:

• Stand tall and hold onto a sturdy surface (e.g., a chair or dowel rod) for support.
• Shift your weight onto one leg, lifting the opposite foot slightly off the ground.
• Swing the elevated leg side to side in a controlled motion.
• Perform 10-12 reps per leg for 3 sets.

Cossack Squats

Engaging muscles not typically used in straight-line running, this lateral squat improves hip mobility and balance.

How to do it:

• Stand with your feet wider than shoulder-width apart.
• Shift your weight to one side, bending the knee and keeping the other leg extended.
• Keep your torso upright and core engaged as you lower.
• Return to standing and switch sides.
• Perform 10 reps per side for 2 sets.

Post-Run Routine

After running, focus on static stretches to release tension and promote recovery.

Forward Fold IT Band Stretch

The IT band often tightens due to repetitive motion, leading to discomfort.

How to do it:

• Stand with one leg crossed over the other.
• Slowly fold forward, reaching toward the ground while maintaining balance.
• Hold for 15-20 seconds, then switch sides.
• Repeat 2-3 times per side.

Seated Hamstring Stretch

Running shortens the hamstrings, leading to tightness. This stretch helps restore flexibility.

How to do it:

• Sit on the ground with one leg extended at a slight angle (about 45 degrees).
• Bend the other leg, placing the foot near your inner thigh.
• Gently reach toward the extended leg, keeping your back straight.
• Hold for 15-20 seconds, then switch sides.
• Repeat 2-3 times per leg.

Incorporating these mobility exercises into your routine prepares your body for movement and aids recovery post-run. Prioritizing mobility reduces injury risk, improves efficiency, and keeps you running strong. Aim to complete this routine before and after every run for the best results!

Enhance flexibility and mobility with a personalized full-body stretch designed to target major muscle groups and specific areas of discomfort. These sessions can help improve range of motion, support injury recovery, and go beyond what self-stretching can achieve. Check out Individual Stretching with NIFS Health Fitness Specialist, Shelby Graves (sgraves@nifs.org) today!

Shin splints, those nagging pains along the front or inner part of your lower leg, are a common issue for runners, especially when ramping up mileage. Whether you're training for a race or simply increasing your weekly distance, ignoring the early warning signs can lead to prolonged discomfort or even more serious injuries. The good news? With the right approach, you can prevent shin splints or recover quickly if they do arise.

Here’s what you need to know about managing and avoiding shin splints while increasing your mileage.

Choose the Right Running Shoes

Wearing the wrong shoes is one of the biggest contributors to shin splints. Running in worn-out shoes or those that don’t match your foot mechanics can place excessive stress on your lower legs. Here’s how to make sure your shoes are working for you, not against you:

• Get fitted at a running store. A proper gait analysis can help determine if you need neutral, stability, or motion-control shoes. Athletic Annex is a great choice!
• Replace shoes regularly. Most running shoes last between 300 and 500 miles. Running in shoes past their prime can reduce shock absorption and increase strain on your shins.
• Consider orthotics if needed. If you have flat feet or excessive pronation, custom or over-the-counter orthotics can provide extra support.

Prioritize Rest & Recovery

Increasing mileage too quickly is a recipe for shin splints. Your body needs time to adapt to the added stress.

• Follow the 10 percent rule. Increase your weekly mileage by no more than 10 percent to give your muscles, bones, and connective tissues time to adjust.
• Incorporate rest days. Running every day without recovery can overload your shins. Make sure to schedule rest or cross-training days to reduce impact.
• Listen to your body. If you start feeling shin pain, don’t push through it. Cutting back mileage and allowing time for recovery can prevent a minor issue from becoming a serious injury.

Stretch & Roll to Improve Mobility

Tight calves, stiff ankles, and poor mobility can all contribute to shin splints. Keeping your lower legs flexible and strong can help distribute stress more evenly and prevent excessive strain.

Essential Stretches & Mobility Drills:

• Calf Stretch. Stand facing a wall, place one foot behind you, and press your heel into the ground to stretch the calf. Hold for 30 seconds per side.
• Toe Raises. Strengthen the muscles around your shins by lifting your toes while keeping your heels on the ground. Do two to three sets of 15 reps.
• Ankle Circles. Rotate your ankles in both directions to improve mobility. Perform 10 circles each way.
• Foam Rolling. Use a foam roller or massage stick on your calves and shins to reduce tightness and improve blood flow.

Shin splints can be frustrating, but they don’t have to derail your training. By wearing the right shoes, managing your mileage wisely, and prioritizing recovery, stretching, and mobility work, you can keep your shins healthy as you build endurance. If shin pain persists despite these efforts, it may be time to consult a physical therapist to address any underlying imbalances or biomechanical issues.

Train smart, listen to your body, and keep running strong!

If you’ve ever had a bad run because your shoes were killing your feet, you’re not alone. When you're training for something as big as the Indy Mini, the last thing you want is to be sidelined by blisters, shin splints, or worse—injuries that could have been prevented by the right pair of shoes. That’s where a visit to Athletic Annex can change the game.

 I know what you’re thinking: "It’s just shoes." But trust me, having the right shoes makes a world of difference. It’s not just about looking cool (although that’s a nice bonus). It’s about support, comfort, and making sure your body can handle the mileage you’re about to take on. Athletic Annex uses 3D foot scanning technology to customize the whole experience—and it’s actually pretty awesome.

 What’s This 3D Foot Scan All About?

You step onto this device that takes a full 3D image of your feet. It measures your arch height, foot length, and even pinpoints where you put the most pressure when you walk or run. It’s like finding out your feet’s life story! Once they have all that info, their staff (who actually know what they’re talking about) matches you with shoes designed to fit your unique foot shape and needs.

 Why Bother with a Custom Fit?

A lot of us just buy shoes based on size and whatever’s on sale. But here's the deal:

• Comfort is king – The right fit keeps you comfortable during those long training runs. No weird rubbing, no pinching, no “my feet feel dead” moments.
• Injury prevention – Shoes that don't fit right can cause all sorts of problems—blisters, plantar fasciitis, and other annoying injuries that’ll mess with your training plan.
• Improved performance – When your shoes fit perfectly, your form is better, and your stride feels more natural. You’ll be surprised at how much easier running feels with the right gear.

 How Athletic Annex Can Help Your Training.

Whether you’re a first-timer in the Indy Mini program or a seasoned runner, Athletic Annex can help take the guesswork out of finding the right shoes. With their 3D scanning system, you’ll know that you’re getting a shoe that supports your foot in all the right places. No more hoping you "break them in." These shoes will feel like they were made for you from day one.

 As someone who's been around runners for a while, I've seen what a good pair of shoes can do for confidence and performance. When you’re not worried about your feet, you can focus on hitting your next goal, whether that’s a faster pace or just surviving that long run!

 So, if you’re serious about your Indy Mini training (or just tired of foot pain), head over to Athletic Annex. Your feet will thank you.

Ok, let’s be real. When temperatures drop, the last thing we want to do is chug water and electrolytes. I, too, would rather snuggle under a blanket, sipping hot cocoa. BUT staying hydrated in the winter is just as important as it is in the summer. You might not be sweating nearly as much, but moisture continues to evaporate from your skin whether you feel it or not. Winter hydration is a key factor in helping your body perform and recover during these cold months.

Easy Ways to Stay Hydrated During the Colder Months

Hydration doesn’t have to be cold. There are plenty of warm hydration beverages to try. Instead of reaching for an ice-cold glass of water, warm it up and add lemon and salt. Many types of tea contain minerals that aid in hydration.

Eat your hydration. Food is hydration in disguise. Many fruits, such as oranges, lemons, kiwi, and pomegranates, contain water and are packed with vitamins. Pickles and other salty snacks can also provide the sodium needed to replenish what was lost in perspiration.

Keep your water bottle close. Make your water bottle your best friend this winter. Bring it with you everywhere you go. Seeing it throughout the day is a great reminder to keep sipping.

Don’t overlook electrolytes. If you plan to participate in winter activities like sledding, skiing, or even hitting the gym, you’ll lose electrolytes. Replenish them with an electrolyte drink.

Winter Signs of Dehydration

Signs of dehydration are less obvious in the winter, but here’s what to watch for:

Dry lips. If you’re constantly licking your lips or reapplying lip balm, you may be dehydrated.

Fatigue and tiredness. If you feel tired, foggy, or overly fatigued for no reason, hydration could be the issue.

Urine color check. This might be too much information, but urine is a clear indicator of hydration. Dark yellow urine is a sign that you need to drink more water.

Flaky skin. If your skin is cracking or peeling for no apparent reason, evaluate your hydration levels.

Stay Hydrated and Stay Strong

Optimize your performance and recovery this winter by staying hydrated. Drinking enough water and electrolytes keeps your body energized, optimized, and ready for your workouts.

Are you ready to take on the challenge of the Indy Mini Marathon or the 5K on May 3, 2025?

Whether you’re lacing up your running shoes for the first time or looking to beat your personal best, the NIFS Indy Mini Marathon and 5K Training Program is here to help you cross the finish line with confidence and a smile. As the director of this program, I’m thrilled to invite you to join our super fun and encouraging training journey—one designed to inspire, support, and transform your running experience.

The program kicks off on January 29, 2025, giving you ample time to prepare and peak just in time for race day.

Building a Community Through Running

Running may seem like a solo sport, but anyone who has trained with a group knows it’s so much more. When you join the NIFS Indy Mini Marathon and 5K Training Program, you become part of a vibrant and supportive running community. This group will become your cheering squad, your accountability partners, and your source of inspiration on tough days.

Training with others allows you to share victories, overcome challenges, and make connections that extend beyond the racecourse. The camaraderie within the group fosters a sense of belonging and motivates you to show up and give your best. Whether you’re tackling long runs, hill repeats, or recovery jogs, you’ll find that the power of community makes every step more meaningful. Plus, the friendships you’ll form along the way are just as rewarding as crossing the finish line.

The Power of Pace Leaders

One of the unique features of our training program is the presence of experienced pace leaders who guide each running group. These individuals bring not only their expertise but also their enthusiasm and dedication to help you succeed. Having a pace leader running alongside you is like having a personal coach and cheerleader rolled into one.

Pace leaders are there to help you stay on track, whether it’s maintaining a steady pace, offering tips on running form, or sharing insights on nutrition and recovery. They’re also invaluable when it comes to pushing you beyond your perceived limits. On days when motivation wanes, a pace leader’s encouragement can make all the difference. They’re not just leading—they’re empowering you to believe in your ability to achieve your goals.

Why Join Us?

Here are just a few reasons why our program stands out:

• Structured Training: Our program provides a comprehensive plan tailored to help you succeed in either the Mini Marathon or the 5K.
• Expert Guidance: With the support of our Health Fitness Specialists and experienced pace leaders, you’ll train smarter and safer.
• Community Spirit: You’ll be part of a welcoming and enthusiastic group that shares your passion for running.
• Fun Atmosphere: From group runs to post-workout high-fives, we make training enjoyable and memorable.

Don’t miss this opportunity to prepare for race day with confidence and camaraderie. Registration is now open, and we can’t wait to see you at our kickoff session. Together, we’ll conquer the miles, celebrate milestones, and create memories that last long after the finish line.

Let’s make this training season your best one yet! Join us today and get ready to run your way to success.

The holidays are a special time to enjoy food, relaxation, and cozy indoor gatherings. While these are cherished aspects of the season, they may not always align with your personal fitness goals. By creating or including new active traditions, you can make lasting memories, promote a healthy lifestyle, and stay on track with your wellness objectives. Whether it's running a local turkey trot, participating in a Santa Shuffle, or organizing a family fitness challenge, these active traditions can quickly become a meaningful part of your holiday celebrations. 

Holiday Fun Runs 

Turkey trots and Santa Shuffles are a fun and inclusive way to get the whole family moving during the holiday season. These events welcome all fitness levels, making them a perfect choice for families of all ages. While race distances can vary, many communities host 5k races. Not only do these runs offer a creative way to start the day with movement, but they often benefit local charities, making them an even more rewarding experience! 

Family Fitness Challenges 

Add a playful competitive edge to your holiday celebrations by creating a family fitness challenge. The best part? You can get as creative as you like! Ideas could include tracking steps throughout December, organizing family relay races, or even hosting a Secret Santa exchange where the gifts are fun workout routines. Keep the challenges light-hearted and encourage everyone to participate, no matter their fitness level. 

Sports Tournaments 

For families that love sports, why not host a holiday-themed tournament? Whether it’s a friendly game of flag football, a snowball fight, ice skating, or bowling, there are plenty of ways to keep the fun moving. Choose sports your family loves, and don't forget to keep it festive! 

These examples just scratch the surface of active traditions you can introduce to your holiday celebrations. Start small, keep the activities inclusive, and infuse some festive fun—it's a fantastic way to get the family moving and make this holiday season memorable! 

Looking for a new active family tradition? Try the NIFS Mini & 5K Training Program! It’s a fun and rewarding challenge that you can accomplish together as a family while staying active and motivated!

Running in the summer can be a pleasantly dangerous experience! As the sun shines and temperatures rise, the risk of heat-related illnesses increases. Listening to your body and adhering to the following recommendations will not only help prevent heat-related illnesses but make summer running an enjoyable experience!

1. Timing and Planning

The coolest parts of the day tend to be mornings and evenings. If you are planning to run, be proactive and look ahead at the weather forecast. Planning your runs at these times of day will limit the risk of excessive heat exposure. If you must run in the heat of the day, plan a mostly shaded route to limit sun exposure.

2. Find Your Happy Pace

Running in the heat naturally puts more strain on your body leading to increased heart rate. In many cases, runners are unable to sustain their regular paces in hotter conditions. If this occurs, settle into a slower pace that feels comfortable and sustainable to you.

3. Hydration & Electrolytes

Hydration is key in summer running. Increased sweat is associated with increased temperatures. Drinking an adequate amount of water before, during, and after your run is crucial in preventing dehydration. I would recommend drinking at least ½ your body weight in ounces of water to ensure proper hydration. Electrolytes are essential nutrients our body expels in the form of sweat. Consuming an electrolyte drink, banana, or salty snack after a run can help replenish the contents lost in sweat.

4. Listen To Your Body

Knowing and recognizing the signs of heat illness are important when embarking on summer runs. Symptoms of heat exhaustion include dizziness, headache, nausea, and weakness. If these symptoms occur, find the quickest way to cool off immediately. Symptoms of heat stroke include high body temperature, rapid pulse, and confusion. If these symptoms occur, seek medical attention immediately.

With the right approach, running in the summer can be a safe and enjoyable experience! Make sure to check the weather, plan runs during cooler times of day, adjust your pace, and recognize the signs of heat illness to ensure safety during these warmer months. Stay cool, and happy running!

Are you ready to dive into a world of empowerment, camaraderie, and exhilarating challenges? Look no further than our Women's only Triathlon Training group! Whether you're a seasoned athlete or just dipping your toe into the world of triathlons, our group offers a supportive environment where women of all backgrounds and fitness levels come together to train, grow, and have a blast.

A Sense of Community

One of the most rewarding aspects of our training group is the sense of community that flourishes among our members. From the moment you join, you'll be welcomed with open arms by a group of like-minded women who share your passion for fitness and adventure. Together, we celebrate each other's successes, lift each other up during challenges, and form friendships that extend far beyond the training sessions.

Empowerment Through Sport

Participating in a triathlon is about more than just crossing the finish line—it's about pushing your limits, conquering your fears, and realizing your full potential. In our Women's Only Training Group, we believe in the power of sport to empower women both physically and mentally. Whether you're tackling a challenging hill on the bike or digging deep during the final miles of a run, you'll discover a newfound sense of strength and resilience that will carry over into every aspect of your life.

Fun and Laughter

Who says training has to be all work and no play? In our group, we know how to have fun! Whether we're swapping race stories over post-workout smoothies, organizing group outings to explore new biking routes, or donning matching costumes for race day, there's never a dull moment when you're training with us. The laughter and camaraderie shared among our members make every workout feel like a celebration of the amazing things our bodies can accomplish.

Breaking Barriers

As a women's only training group, we provide a safe and supportive space for women to break free from stereotypes, challenge societal norms, and redefine what it means to be an athlete. Whether you're a working mom juggling training sessions with family commitments or a retiree discovering a newfound passion for fitness, our group celebrates the unique journey of each and every member, proving that age, background, and experience are no barriers to achieving greatness.

Inspiring Role Models

In our training group, you'll find no shortage of inspiring role models to look up to. From seasoned triathletes who have conquered multiple IRONMAN races to beginners who are taking their first tentative steps into the world of endurance sports, our members come from all walks of life and bring a wealth of knowledge, experience, and wisdom to the table. Together, we lift each other up, support each other's goals, and inspire one another to reach new heights of greatness.

Joining our Women's Only Triathlon Training Group isn't just about becoming a better athlete—it's about joining a sisterhood of strong, empowered women who are ready to take on the world, one swim, bike, and run at a time. So, lace up your sneakers, pump up your tires, and get ready to embark on the adventure of a lifetime. We can't wait to welcome you into our community! Get registered today!

This blog was written by Tim Howard, NIFS Operations Manager and co-trainer for the NIFS Women's Only Tri-Training Program.

The Pain-Free Three workout was created years ago for NIFS Mini Marathon runners and walkers, the moves are effective for a quick and easy way to boost your leg and core strength. You will develop the supporting muscles to balance out the weakness you may have. Strengthen your glutes, and hamstrings with the Deadlift. The quads and core get work with Lunge variations and the upper body and core get work with the Inchworm. As with any program consistence is the key. There is a training plan below but a few reps of each of these before and after your running or walking will keep your body strong as you increase your mileage in the coming weeks. Running the Mini Marathon is a wonderful way to test your fitness, but the last thing you want is to be hurting at the starting line.

 Three moves to assist you in being your best!

These exercises can serve as a warm-up and/or cool-down. While they initially may be difficult to perform, keep working at them and ultimately they will serve as a perfect complement to your running or walking routine.

Weeks 1 – 8: Perform exercises 3 times per week.
Weeks 9 – 14: Perform exercises 2 times per week.
Weeks 15 – 16: Perform exercises once per week.

1. One Leg Deadlift with Touch (Hamstring, Glute, Back, Core, Shoulder)

Stand tall on one leg (knee slightly bent); stay stiff from the top of your head to the opposite heel.

Place a target in front of you and one on each side. Hinge at your hips, and lean forward, until your body is in a T shape. Using the opposite hand of the leg you are standing on, reach in front of you as far as possible. Slowly return to the start position. Adjust targets if needed.

Next, hinge at the hips and reach out to the opposite side of the leg you are standing on. Slowly come back to start. 

If you need help staying balanced, hold onto a chair, brace against a wall, etc. with a non-reaching hand. Each week you will notice your balance improving and your flexibility allowing you to reach further! 

2. Lunge progression (Total Body)

Standing tall, bring your knee and toe up as high as possible without tilting back.

Stride out into a lunge with your front ankle directly under your knee, back knee flexed (knee may touch the floor to decrease difficulty), and shoulders over hips (not tilted forward).

Targeting the IT Band: At the bottom of the lunge, extend the arm opposite of the stride leg up and lean over to the opposite side. Feel the stretch along your side, down to the hip. Come back to the center and push off the back leg to start the next step. Proceed with high knee/ toes on that leg (squeezing the glute of the standing leg will help with stability). Perform 2 lunges and stretches per leg.

Targeting the Total Body: At the bottom of the lunge, bring your arms up and bend your elbows to 90 degrees. Turn your shoulders toward the side of the front leg, looking as far to that side as you can. Turn back and stride into the opposite side. Perform 2 lunges and stretches per leg.

3. Inchworm

Begin with your hands and feet touching the floor (bend knees, if necessary). Walk your hands out to the push-up position. Perform 2-5 pushups, keeping your body in a straight line. Drop to your knees if you cannot keep your hips from sagging (quality over quantity). 

After the last push-up, keep your hands planted, and drive your hips up, then take small steps forward (driving your heels into the floor) until your knees are slightly bent. Walk out with your hands again and perform 2-5 push-ups.

After the second set of push-ups, bend your knees and walk your feet to your hands. Shift your weight to your feet and slowly rise. Perform 4-6 repetitions.

This blog was written by Kris Simpson, BS, ACSM-PT, HFS, personal trainer, and USTA at NIFS. To read more about the NIFS bloggers, click here.

If you’re like me and absolutely love listening to music and discovering new artists, genres, etc., then I could bet that you most likely listen to music while you exercise. Combining music and workouts has become a common practice among fitness enthusiasts because it can provide a boost of motivation and energy for when you’re testing your one-rep max or just taking a brisk walk outdoors. However, in this blog I will discuss the potential drawbacks of listening to music during a workout/training session and, hopefully, it will make you think about how music (or no music) plays a role in your training.

Pros

Improved Athletic Performance

Music can help get you through some of your toughest workouts by improving your endurance and mentality and reducing perceived exertion. Finding the right playlist or song that fits with the intensity and tempo you plan to conquer will increase your chances of completing the exercise. (See some songs that NIFS trainers recommend here).

Mood Booster/Motivation

There’s nothing wrong with listening to your favorite workout jams to boost your mood and prep for a successful lift, run, or walk. In fact, listening to your favorite song(s) or playlist will improve your mentality going into the workout by significantly boosting both your motivation and confidence. Before I work out, I ALWAYS play my favorite songs to boost my mood and let my body know, “Hey, it’s almost time to work out and it’s time to get motivated!”

Decreased Chance of Fatigue

Listening to music improves your physical and mental endurance. Essentially, with music, you’ll most likely be able to lift more, run faster, and work harder. For example, say you’re doing a tempo run at a steady but challenging pace. Finding a playlist that matches your pace or cadence (steps per minute) will help you keep that mental toughness and complete the run.

Cons

Dependency

For some athletes (powerlifters, for example), listening to music during their big lifts may be beneficial for successfully completing the weight. However, if those athletes are training for a specific powerlifting meet that doesn’t allow the use of personal music or playlists, those athletes will most likely have a disadvantage. On the other hand, as a runner who completed a half marathon in May, I was able to use and rely on music to get me somewhat (still can’t believe I finished…wow) to the finish line. Overall, it depends on what you’re training for and the expectations of your game, meet, race, etc.

Decreased Athletic Performance

I know, yes, I did say music can aid in improving one’s athletic performance, but we must think about what kind of athlete we’re dealing with. For an Olympic lifter, powerlifter, or endurance athlete (runner, cyclist, etc.), music can be used without significantly disrupting their athletic performance. However, a gymnast or athlete training in calisthenics listening to fast-paced and upbeat music wouldn’t be ideal since their training relies on coordination, stability, focus, and balance.

Distraction (Technique, Safety, Form, etc.)

Music, especially if it's immersive, can divert your attention from maintaining proper form or technique. This distraction is risky when performing exercises that require precise movement patterns. It's essential to remain mindful of your body's alignment and ensure that music does not compromise your workout effectiveness or increase the risk of injury.

Overall Boredom

While music can be entertaining, it may not always be sufficient to combat boredom or monotony during long workout sessions. Relying solely on music for stimulation might not provide the variety and mental engagement needed to stay motivated over time. It's important to incorporate a mix of exercise routines and seek other sources of motivation to keep your workouts interesting.

The Bottom Line

Listening to music while working out can have numerous benefits, including increased motivation, enhanced performance, and improved mood. However, it's crucial to be mindful of potential safety concerns and avoid dependency on music. Finding a balance that suits your preferences, exercise goals, and safety considerations is key. Experiment with different approaches and find what works best for you to optimize your workout experience!

This blog was written by Deveon Martin, NIFS Health Fitness Specialist. To read more about the NIFS blogger, click here.