Four Before and After Stretching Tips for Runners




A Maryland-based attorney, J. Christopher (Chris) Llinas brings more than 17 years of experience to his private practice in the areas of family law, criminal defense, and construction litigation. In his leisure time, J. Christopher Llinas enjoys membership with the Ocean City Running Club, and he competes as an endurance athlete in marathon races and Iron Man contests.

For runners of all skill level and experience, stretching plays an integral role both before and after running, whether in training or in a competition. The Ocean City Running Club offers the following four stretching suggestions:

1. Before a run, activate your muscles with dynamic stretching, such as swinging one leg back and forth while holding on to a handrail or a similar object. After about 20 repetitions, switch legs and repeat.

2. Finish warm up stretches with 10 walking lunges for each leg. Lunges entail taking an exaggerated step forward and then bending both knees to lower your body toward the ground. Rise and repeat by stepping forward with the opposite leg.

3. Following a training run or a race, assume a kneeling position and stretch your left leg out similar to a lunge. Assure you have your right knee planted on the ground and, with a straightened back, lean forward into your left hip. After holding this position for a minimum of 30 seconds, alternated legs and repeat the process.

4. Return to a standing position and find a nearby wall. Place the ball of your right foot against the wall while keeping the heel on the ground and straight leg. Lean forward to feel the stretch, hold for a minimum of 30 seconds, and rotate feet.


How Diakonia Provides Hope for Those in Need

Mennonite Church, Diakonia pic

Mennonite Church, Diakonia

When not serving as an attorney at his private practice in Ocean Pines, Maryland, J. Christopher “Chris” Llinas volunteers his time at charities such as Diakonia. In 2012, Chris Llinas was able to raise over $5,000 for the organization.

Founded in 1972 by the Mennonite Church, Diakonia is now a separate entity and acts as a nondenominational organization. Diakonia’s headquarters in West Ocean City, Maryland, comprises two buildings that offer shelter and transitional housing for people in need. It also provides emergency food services for its residents.

However, Diakonia aims to provide more than shelter—it also counsels and assists those on the verge of losing their homes, availing them of programs that can provide financial assistance. For those who have already lost their homes, these counseling sessions center in on the issues that precipitated their circumstances.

Now over 40 years in existence, Diakonia continues to provide hope for individuals and families around Worcester County and on the Lower Shore by providing them with the necessary assistance to get back on track.