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Sign up before Friday and beat the Aug. 1 Navy-Air Force half-marathon price increase

navyafhalf

Still thinking about registering for Washington, D.C.’s Navy-Air Force half-marathon on Sept. 14?

If you act before Friday, you’ll save some cash.

Registration for the half-marathon is $90 for uniformed service members and $100 for civilians. The 5-Miler is $50 and $55 respectively. Prices will increase $10 for the half and $5 for the 5-miler on Aug. 1 — Friday.

Races will start at 7 a.m. on Sept. 14 at the Washington Monument and will feature USATF-certified flat and fast courses on the National Mall.

Military Muscle: 5 drills for a stronger back

Military Muscle: 5 drills for a stronger back

A lot of folks come to me with back problems — some as young as 25 and, of course, plenty of others in their later years. To help them, I’ve had a great deal of success with the program outlined here.

In the interest of full disclosure, my go-to guy is Dr. Stuart McGill, professor of spine biomechanics at the University of Waterloo, Ontario, Canada. He is considered one of the foremost experts in the world on back strengthening and improvement.

These exercises can be worked in both the strengthening phase as well as a treatment phase for people with back pain.

Remember: These are focused on the muscles and tendons that surround the spine.

Write to me if you have specific questions or want to go further. Bottom line: If you have back issues, always start with your doctor to find out exactly what is going on.

Stash and carry: 6 hydration systems to keep you going in the heat

Stash and carry: 6 hydration systems to keep you going in the heat

Newsflash: It’s hot.

Summer’s scorching weather may have you longing for last winter’s polar vortex, but with the right gear you still can work up a sweat outside without being completely miserable.

These six hydration systems let you comfortably carry enough water and fuel to get through more miles.

Sneak peek: In the gym with Army vet Wayne Waldon and Military Muscle

Sneak peek: In the gym with Army vet Wayne Waldon and Military Muscle

Photographer Mike Morones and I met up with retired Army Capt. Wayne Waldon, 32, last week in Washington, D.C., to shoot Bob Thomas’ Military Muscle column on back exercises.

Waldon — who was injured in Iraq in 2007 — has competed in the French, New Zealand, and U.S. World Cups and was invited to try out for the 2014 Paralympics in Sochi, Russia. He’s the CEO of Reveille Group, LLC.

Look for this workout in the August 4 issue of OFFduty, on newsstands Monday.

Do you want to be in an upcoming issue? Here’s how.

PT365 Run Plans | 5 yoga poses to complement your runs

PT365 Run Plans | 5 yoga poses to complement your runs

Whether you’re tying on running shoes for one of the first times or training for a longer race, runners of all levels can benefit from incorporating yoga into a workout routine.

But you don’t have to go to a yoga class to reap the benefits the practice can provide. There are many poses you can incorporate into your running routine that will increase strength and flexibility as well as help prevent injuries.

When practicing yoga, it is important to focus on the breath, following the inhales and exhales as you hold each pose. I often use this breath awareness when I’m running, deepening my inhales and exhales as I run hills to help relax both my body and mind.

As a yoga teacher, the most common complaints I hear from the runners I teach are about tight hips and hamstrings, IT Band soreness and shoulder stiffness.

Here are a few poses you can do before or after a run — or even in front of the TV at night — that target those specific areas.