Stretching and Lifting

I spent some time today lounging in the pool and reading, and then I decided I should do some more research. Today, I spent some time looking at stretching exercises. The debate over stretching before or after seems to continue to rage. But I found one good source that strongly recommended dynamic (moving) stretching before running and static (what I would consider more traditional) stretching after running. With that in mind, I found the following suggested stretching program:

Do these before you run: (dynamic)

Inchworms: Start in pushup position and walk your feet as close to your hands as possible. When you can’t go farther, stop and walk your hands out in front to return to pushup. Come down on stomach and arch your back up for a spine stretch.

Leg swings: Stand sideways next to a wall, and swing outside leg forward and back, increasing height each time.

Walking lunge with twist: Perform deep walking lunges to stretch the hips, twisting torso away from the back leg.

Do these after you run: (static)

Frog stretch: Stand with feet about shoulder-width apart. Turn toes out and squat down as low as possible, keeping heels flat on the floor. Press knees open with elbows.

Quad stretch: While standing, grab the top of your right foot and bring it closer to your glutes, while pushing hips forward.

Pigeon: On the ground, bring a bent right leg in front of your body with your left leg behind you to stretch your glutes.

After some time looking at stretching, I took a look at weight lifting. I have never really used free weights. I like the structure and control of machines--plus, isn't that the whole reason for a gym membership? Most of what I saw concerning lifting for running pushed whole-body free weight lifting moves--lunges and swats and what not with weights. I am definitely not up for that kind of training at this point. So, I decided my best bet is really to stick with the machines until I develop a little bit of strength and stability. But, for when I finally get to the point that I can do some "real" weight training, I found the following suggested program for runners:

Typical Strength Training Program for a Runner

Muscle Group:
Exercise
Quadriceps, hamstrings, hips
Squats, Dead Lifts,
and Lunges
Calves
Heel Raises
Shoulders
Shoulder Shrugs
Upper Back
Dumbbell Rows
Chest
Elevated Feet
Push-ups
Biceps
Curls
Triceps
Triceps Kickbacks
Lower Back
Superman
Exercise (lie
stomach down, lift
feet and arms like
superman flies)
Gluteals and hamstrings
Good Morning Lift
(basically a dead lift
with bent legs) 

With any luck, tomorrow will be an early day, and I'll get to the high school track for a couple of laps in my new shoes :-)