Stretches for Runners [VIDEO]

I’ve written about post-run stretches for runners in the past, but when L!FE Yoga Center sent me their infographic 10 Yoga Poses to Make You a Better Runner, I decided to create a video version of the stretches I’ve been using lately to help me recover from all the training I’ve been doing.

Stretches for Runners

Stretches for Runners

I’ve incorporated the poses from the L!FE Yoga infographic as well as the eight great post-race stretches I wrote about back in 2012.

Runners tend to get tight in our hips, quadriceps, and hamstrings and so it’s usually these areas I pay attention to when I stretch. But we also need to take care of the build-up of tension in our spines.

These stretches are to be used after workouts to help maintain flexibility and mobility. There are standing as well as supine (lying down) versions of some stretches, so even if you don’t have a mat there’s no reason you can’t do a twist or hip stretch.

The stretches are:

  1. Chest and Back Stretch
  2. Quadricep Stretch
  3. Sugarcane in Half Moon (for hip flexors and hamstrings)
  4. Figure 4 (standing version, for glutes and hips)
  5. Lunge
  6. Pyramid
  7. Triangle
  8. Chair Twist (for spinal mobility)
  9. Downward and Upward Facing Dog
  10. Cowfaced Fold
  11. Seated Twist
  12. Seated Head-to-Knee
  13. Figure 4 (supine version)
  14. Fish (backbend, to open chest and shoulders)
  15. Supine Wide Angle (for adductors and hamstrings)

I usually incorporate these stretches into my cooldown for time efficiency, and they really feel good after a tough workout!

I also try to get myself to a yoga class or two every week for a good full-body conditioning workout. L!FE Yoga recommends their Ash-Asana or Feel Good yoga classes for runners. You can check out their schedule and book into a class here:

Looking for warm-up moves? Check out my warm-up moves for running.

Podcast #10: Daniela Ryf, Ironman World Champion

While I was in Phuket two weeks ago I got a remarkable opportunity to interview the current Ironman European Champion, Ironman 70.3 World Champion, and Ironman World Champion: the one and only Daniela Ryf.


Also on iTunes.

She was staying at a sports resort in the build-up to her last race of the year, which is happening this weekend. The Ironman 70.3 Middle East Championship Bahrain is not only a regional championship, but it also serves as the last of the three races comprising the Nasser Bin Hamad Triple Crown. The person who wins all the races in the series would be awarded a special bonus of $1 MILLION, and only Daniela has been able to win the two previous races at Challenge Dubai and the Ironman 70.3 World Championship.

With Daniela Ryf, Ironman World Champion
Fangirl mode, ON!

Continue reading “Podcast #10: Daniela Ryf, Ironman World Champion”

Podcast #9: Running Pastor Ferdie Cabiling

It’s been a long time between podcasts! I’ve given up on trying to host a solo show because as a podcast listener I get very bored with only one person talking.

Interviews, however, always have me interested because they just feel more natural and are easier to listen to. So whenever I have the chance to interview someone interesting and doing great things in the world of endurance sport, I pounce on that chance.


This week I had the opportunity to sit down with Pastor Ferdie Cabiling, also known as the Running Pastor in local ultrarunning circles. He is turning 50 years old and will soon be making his dream come to reality when he runs across the Philippines from south to north. Dubbed “Run50”, his target is to run 50 kilometers every day (except Sundays) for 50 days starting September 5 for a grand total of 2,180 kilometers.


Also on iTunes.

With a fundraising goal of P1,000 per kilometer, he is running for the benefit of Real Life Foundation, a Christian non-profit organization that helps give marginalized Filipino youth access to education and transform their communities through community service. You can read more about Real Life Foundation here:

The Running Pastor
Pastor Ferdie (in red) and his pacer during the 2013 Bataan Death March Ultramarathon 160

I’ve never covered ultramarathon and ultra-distance adventure racing at great length in this blog, but that’s just because I feel out of my depth when talking about the people who undertake these feats. They are a different breed; they wholeheartedly seek out the distances that would have someone like me running away.

In this podcast we discuss how Pastor Ferdie got started running, why he started doing ultramarathons, and ultimately why he runs. Continue reading “Podcast #9: Running Pastor Ferdie Cabiling”

Health or Wealth: #Fit2LiveFree on Rappler

Social news network invited me to be a guest yesterday on a Google Hangout to take up the topic of physical and financial fitness.

Kikay Runner on Rappler's Google Hangout

The show was hosted by Sam Oh and the guests were:

  • Charleston Chua, co-owner of Bikram Yoga Manila;
  • Kit Guerra, a Crossfit coach and player for the Philippine Volcanoes;
  • Rocio Pantaleon, a triathlete and Sun Life Financial advisor;
  • Joaquin Valdes, a filmmaker and fitness enthusiast; and
  • yours truly, Noelle De Guzman, founder of

It was an hour of discussing the topic “Health or Wealth: What should come first?” While our fitness interests were diverse, we all had a passion for being fit and healthy. Did we bring our savvy for physical fitness into the financial realm as well? We found there were many things physical fitness and financial fitness had in common.

My contribution to the table was that we have to plan to be fit: we take the time to exercise so that we can live longer and better. The same goes for a healthy attitude towards wealth: being financially fit means having enough for what you want to do now and planning and investing so that you have enough for the life you want to live in the future.

I had so much fun meeting my fellow panelists and hearing about their personal approaches to health and wealth! Watch the whole Google Hangout session on Youtube below. You can also follow the Twitter conversation on the Rappler Storify page.

Podcast #8: Phuket Trip & James Cunnama Interview

This is my special Phuket episode featuring an interview with James Cunnama as well as a bit of a wrap of my last few days touring the island.


Also on iTunes.

James Cunnama at T***
James Cunnama training at T***

About James Cunnama

Born in one of the major centers for endurance sport in South Africa and the child of two parents who had completed multiple Comrades Marathons, James Cunnama very early on discovered the joys of long-distance running. He excelled in the junior categories at local races and was completing half-marathons at the tender age of 16. But it wasn’t until he moved away to Port Elizabeth for university that James discovered triathlon. Volunteering at the Spec-Savers Half-Ironman in 2004 and the full distance the year after gave him a taste for one of the toughest single-day endurance events in the world. Continue reading “Podcast #8: Phuket Trip & James Cunnama Interview”

Podcast #7: Bahrain Endurance 13 Team

Sorry for the lack of podcast episodes! It’s midway through 2015 and this is our first one — hopefully not the last. I’ve been sitting on this interview for almost a month now. I sat down with Chris “Macca” McCormack while I was in Phuket in April to talk about their launch of the Bahrain Endurance Team.


Also on iTunes.

Granted it was right before dinner so we were interrupted and I didn’t get to ask him more questions. What he says in this interview reveals a lot of the inner workings of starting and managing a team, working with royalty, and the obstacles they had to hurdle to bring this to fruition. I hope you enjoy it!

Show Notes:

  • Who are the athletes in the Bahrain Endurance Team? (note: information may be outdated)
  • How did it all begin? Macca meeting Shaikh Nasser at Challenge Philippines and sharing a vision
  • What were the obstacles to launching the team?
  • What is the main vision of Bahrain Endurance Team?
  • Who is Shaikh Nasser and why would he fund a triathlon team?
  • How were these 13 athletes chosen? What went into the decision to approach them?
  • What is Macca’s role on the team?

Bahrain Endurance Team: Shaikh Nasser and Macca handshake
Shaikh Nasser shakes Macca’s hand (photo by Sascha Deforth) Continue reading “Podcast #7: Bahrain Endurance 13 Team”

Podcast #6: Hot Primary at Beyond Yoga

Many of you know that yoga plays a big part in my athletic conditioning. So when Beyond Yoga partner and ambassador Bianca King invited me to try out their Hot Primary yoga class at the Rockwell branch, of course I said yes!

Beyond Yoga Hot Primary class
with Bianca King and Al Galang

2011 was the last time I took a Bikram hot yoga class (you can read about that experience here). Even further back in 2008, before I started running, I encountered yogi Al Galang when he had just set up a Bikram yoga studio in Greenhills.

Funny how some things come full circle. I dropped out of the hot yoga scene, Al sold his yoga studio, and we both went into different ventures for the next few years. Yet there I was last Friday at Beyond Yoga Rockwell taking a Hot Primary class under his direction.

Conducted in a heated studio, Hot Primary is a non-vinyasa (flow) yoga with a 40-posture set sequence. (Basically this means you get into the pose, then you get out of the pose and then get into another pose.) It comes from the 84-posture sequence taught by Bishnu Ghosh, who then passed them down to his students, namely Bikram Choudhury, the founder of Bikram Yoga.

“Hot Primary is something we’ve introduced this year. It’s a culmination of my years of experience in Bikram yoga but also a culmination of years receiving feedback from myself and thousands of students in what they want, what could keep them going and challenge them and still work,” Al told me when I sat down with him in the studio after the class.

You can listen to my interview with him here or on iTunes:


Also available on iTunes. Continue reading “Podcast #6: Hot Primary at Beyond Yoga”