The articles featured here are written by guest trainers of the Healthy Cubicle. Click on their name to find out more about them.

Stretching Properly

Getting into Running - a Personal Story

by Jan Kruczek
Guest HC Trainer

Stretching can and should be done 7 days a week. Stretching on a regular basis helps reduce stress/tension, promote muscle balance, reduce injury, and prevent the "itis's"'stendinitisis). Thus, enhance everyday life.
  • breath
  • relax your body
  • focus on muscle being stretched
  • slight discomfort is encouraged, not PAIN!
  • No bouncing!
  • Hold each stretch approx. 15-20 seconds, gently easing into it.


  • hold your breath
  • bounce
  • stretch while tense
  • stretch in a hurry
  • stretch to the point of pain

Tips to remember while stretching

  • If it is painful or grows in pain ease off or stop the stretch
  • Take your time. Again, 15-20 seconds, but the longer the better
Take a stretch break now with the Healthy Cubicle's 4 minute stretch video.

by Nadia Nandlall
Guest HC Trainer

I never thought that completing a marathon was within my reach. After being 35lbs overweight and a fast-food addict I thought I would be lucky to lose 5lbs. Starting from a zero fitness level, it took me 6 years to get into marathon shape.

If you're interested in getting started. Keep in mind, the importance of a slow progression to avoid injury. There are some excellent programs in the following recommended books that involve walking/running intervals. "Running Start to Finish", by John Stanton, and "Marathon", by Jeff Galloway.

Key Tips:

  • Listen to your body, stop if you're experiencing any pain.
  • Follow a training program.
  • Drink 8 or more glasses of water a day, make sure your well hydrated for your runs.
  • Follow a healthy, well balanced diet to ensure you have enough energy.
  • Have fun!
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