Josh Hare doesn’t just coach for Rogue, he also brews beer, bakes dog treats and does his part for the environment.
Josh is behind Hops & Grain, a local craft brewery that uses the leftover barley malt proteins from the brew process to bake “Brew Biscuits,’ a sustainable and delicious (or so I’ve been told) canine treat.
On December 10 (that would be this coming Thursday), Hops & Grain will host their very first tasting party at Rogue Equipment. There will be three beers to try – a guided tasting will begin at 7:30pm – and plenty of Brew Biscuits for sale.
Make sure to be here – you will be supporting a fellow Rogue and local, sustainable-practicing entrepreneur, and trying out what just may be your next favorite brew (and your best friend’s next favorite treat). Things will get going around 7 – don’t miss out!
Hops & Grain: Craft Beer Sustainability Tasting Party
And we have an answer … Stretch properly!!! by Darren Brown
The more appropriate question would be … to stretch statically or dynamically? Over the past year, we at Rogue have tried to pass on tips about some of the non-running work that you can do to improve your actual running. There has been the introduction of strides, foot drills, recovery, core strength, etc. One of the more important, but also most overlooked and frequently skipped tasks we have introduced is our rope-stretching routine. The rope stretching routine we have introduced in two different forms and while the motions are the same for each, the way you complete the stretches varies … and matters!
The first form is dynamic stretching, used primarily for pre-run warm-up. Dynamic stretching consists of multiple repetitions of a stretch, held for a short duration, usually lasting no more than a second or two, while avoiding a bouncy or jerky movement. The sought-after result of stretching in this manner is not actually as its name implies however. You are nottrying to stretch your muscles to a completely relaxed and loose state. You are instead simply trying to get the muscles warm by providing them with extra blood flow, preparing them for the exercise ahead. By using this form of stretching, you are allowing your legs to keep the natural bounce and “pop” (as many runners call it) that allows us to run more explosively and, as the attached study now shows, efficiently.
The second form of stretching is static stretching. This stretching is primarily used post-run or pre-bedtime. Anytime that gaining recovery is the main purpose for stretching, static stretching is the right choice. Static stretching consists of fewer repetitions of a stretch, held for a prolonged duration, and lasting upwards of 30 seconds. As the stretch begins to settle in its hold, it is appropriate to deepen the stretch slightly by placing more tension on the muscle group you are working. This can be done within a repetition or from rep to rep. Static stretching loosens muscles and allows them to flush out and recover quicker and with greater ease which is great for post-run, but can be detrimental to efficiency pre-run.
By stretching more appropriately, and more frequently, it is an easy way to see your overall running improve without actually putting in more miles. While the debate remains as to whether stretching “prevents” injury or not, one fact has been proven (as seen in the following article) … stretching the correct way not only improves performance, but stretching the wrong way will actually decrease performance.
Two of my favorite things, and likely yours as well!
Lucky for all of us, there is plenty of free beer at Rogue Equipment tonight, and plenty of running…stuff.
Whether you want running apparel (we’ve got it all!), running inspiration (Russ Secker is signing copies of his own Running Across Countries), running commitment (the Team Rogue info session is happening), running prizes (it’s a costume contest!) or running talk (there’ll be a lot of runners here), we have it!
We even have justification for the beer-drinking, in the form of this (maybe not so credible, but ignore that) article: