Weekly Running Tips
Get Motivated - Stay Motivated

Get motivated and stay motivated:

• You can run anywhere -- no equipment needed!
• Run with a partner. Running with a friend or a pet is a great motivator. Planning to run with a friend makes it hard to cancel.
• Running is one of the most efficient ways to burn calories, lose weight and is a great stress reliever.
• Set your own personal goals. Tracking your runs with a training log is a great way to stay on track and keep motivated. You will be amazed at your progress each week.
• If you have not enjoyed Randolph’s beautiful trail system, this is your chance.

The Randolph Rocks 5k benefits you AND your community!

Stretching

• Stretching is an important part of training smart. Incorporating stretching into your workouts will help maintain flexibility and improve your range of motion. A greater range of motion decreases your risk of injury especially to joints such as hips, knees and ankles. 
• When you begin your run, warm up by walking. Stretching should be done after your run when you are warmed up; not before. You do not want to stretch “cold” muscles.
• After your run, stretch muscles such as lower back, quadriceps, hamstrings, gluteals, hips and calves.  You will want to move into each stretch in a slow and relaxed manner. As you do each stretch, ease into each position and hold it for 10 to 20 seconds and continue with relaxed breathing.
• Repeat each stretch several times, extending the stretch a little farther each time. Avoid quick movements or bouncing and never stretch a muscle to the point of pain- just until you feel the tension in the muscle you are working.
• If you are looking for specific stretches or have other questions please feel free to contact me at train4life@optonline.net . 

Maintaining Good Running Form

Focusing on your running form will help you run more comfortably and efficiently.  The following are some suggested guidelines to follow:  

• Run tall. Pretend there is a string attached to your head pulling your body straight up.
• Look ahead as you run not downward.
• Arms should be about a 90 degree angle. As you swing them, keep your arms relaxed and close to your body.
• Arms should not cross the vertical midline of your body.
• Hands are relaxed not clenched.  Imagine you are holding an egg in your hands as you run.
• Move your legs forward, not up and down.
• Try not to land heavy, but stay light on your feet.

Running Pace

How do you feel when you run?  Running should feel comfortable, not hard.  If you are struggling to get through your runs, you may be running too fast.  It is important to listen to your body.  If you are finding you cannot get through the 3 or 5 minute run intervals, try slowing down your pace.  A good indicator if you are running too fast: if you are unable to have a conversation when running.

 You may find some days you are faster or have more energy than others.   This is not uncommon and could be due to a number of factors (diet, sleep, etc.).  Listen to how your body feels each day, instead of focusing on how fast you are running. 

As you progress in your training, you will see your endurance improve.  You will find running becoming easier and your pace will naturally be faster. 

What do I Wear?

The right running gear is important to running comfortably and more efficiently. 

·       The right shoes are key, wear a shoe created for running.  Running shoes are designed to support your feet and withstand the impact of running.  You may want to check with your local running store to find a fit that is right for you.

·       Clothing- breathable and moisture wicking fabrics are recommended all year round.  Avoid wearing clothing with cotton.  Cotton has a tendency to absorb sweat and stick to your skin.

·       As a general rule of thumb, dress as if it is 20 degrees warmer than the actual temperature.  Your body will heat up quickly. 

·        If you are not sure of what to expect from the weather, it is good to dress in layers.   As you warm up during your run, it is easy to take off an outer layer and run comfortably.

·       Running hats are great to absorb moisture and keep the sun out of your eyes and face.

·       Sunglasses are helpful not only to keep out intense sunlight and offer UV protection, but to protect your eyes from dust and bugs. 

Hydration

As the days heat up, it is even more important to stay hydrated when you are outside running, walking or doing any other outdoor activities.  Staying hydrated will aid in running performance and prevent heat- related illnesses.  A few helpful tips on hydration:

·       Make sure you are well hydrated before your run.  A general rule of thumb: an hour before you start to run, drink about 16 oz. of water.

·       Take small sips of water as needed during your run.  Carry a water bottle or drink at a water stop during a race. 

·       Rehydrating after a run: for every pound lost during running, drink 2 cups of water or sports drink.

·       Sports drinks are generally recommended for longer runs.  Sports drinks are used to replace carbohydrates and contain sodium to speed up fluid absorption.

·       Some possible warning signs of dehydration:  dizziness, chills, nausea, headache and vomiting.  Stop running if you notice any of these signs of dehydration.

·       Urine should be wheat colored, if it is dark yellow you are still dehydrated.

 

Walk to Run in Ten Weeks

Randolph’s Alicia Morell, owner of Train for Life, LLC, recommends the ten-week Runner’s World** Walk to Run program. Check back for Alicia's weekly tips to stay motivated!

*Start and end each walk/run with a ten-minute warm–up and cool-down walk.

*Train four days each week, for example, Sunday – Tuesday – Thursday – Friday, with days off as either rest days or cross-training days.

Week one: Run 2 minutes – Walk 4 minutes. Repeat 4 times.

Week two: Run 3 minutes – Walk 3 minutes. Repeat 4 times.

Week three: Run 5 minutes – Walk 2-1/2 minutes. Repeat 3 times.

Week four: Run 7 minutes – Walk 3 minutes. Repeat 2 times.

Week five: Run 8 minutes – Walk 2 minutes. Repeat 2 times.

Week six: Run 9 minutes – Walk 1 minute. Repeat 1 time. Run 8 minutes.

Week seven: Run 9 minutes – Walk 1 minute. Repeat 2 times.

Week eight: Run 13 minutes – Walk 2 minutes. Repeat 1 time.

Week nine: Run 14 minutes – Walk 1 minute. Repeat 1 time.

Week ten: Run 30 minutes

**Reprinted by permission of Runner’s World magazine. Copyrighted 1995, Rodale Press, Inc. all rights reserved.

Running Safely

Running is great and even more fun when we are smart about how we do it.  A few tips to help you run safely:

Tell a friend or family member where you’re running route is, when you are leaving and when you plan to return from your run.

Carry identification and a phone.  Identification can be a contact name/number that you keep in a pocket or pouch with your phone.  I highly recommend checking out www.Roadid.com.  They have a variety of identification gear (shoe, wrist, ankle id, etc.) at reasonable prices.

Run with a friend, a pet or running club.  There is safety in numbers.  You can check out Road Runners Club of America’s website at www.rrca.org for running clubs in your area. 

Avoid empty roads or deserted trails.

Run against traffic so you can see oncoming cars.  An exception may be a blind curve in the road. Never assume a driver sees you.

Don’t be predictable.  Rearrange your route so you are not running the same time/days each week. 

Run in the daylight when you can.  If you are running in the early morning or late at night, run with a partner and wear reflective clothing or vest. 

Do not wear a head set while running outside.  We love to run with music but unfortunately it is another distraction from our surroundings.  You may not hear a car or someone approaching from behind.

Running Safely

Running is great and even more fun when we are smart about how we do it.  A few tips to help you run safely:

Tell a friend or family member where you’re running route is, when you are leaving and when you plan to return from your run.

Carry identification and a phone.  Identification can be a contact name/number that you keep in a pocket or pouch with your phone.  I highly recommend checking out www.Roadid.com.  They have a variety of identification gear (shoe, wrist, ankle id, etc.) at reasonable prices.

Run with a friend, a pet or running club.  There is safety in numbers.  You can check out Road Runners Club of America’s website at www.rrca.org for running clubs in your area. 

Avoid empty roads or deserted trails.

Run against traffic so you can see oncoming cars.  An exception may be a blind curve in the road. Never assume a driver sees you.

Don’t be predictable.  Rearrange your route so you are not running the same time/days each week. 

Run in the daylight when you can.  If you are running in the early morning or late at night, run with a partner and wear reflective clothing or vest. 

Do not wear a head set while running outside.  We love to run with music but unfortunately it is another distraction from our surroundings.  You may not hear a car or someone approaching from behind.

 

Treadmill Running

There is no question, running outdoors is the best way to prepare you for running a race.  Running outside is a different feel than running indoors on a treadmill or track.  Your body needs to learn to adjust to the terrain, varying temperatures and weather conditions. Running on a treadmill or indoor track takes these variables out.  However, there are times when running on a treadmill is your only or best option.  If you have a family, scheduling conflicts, or weather conditions are poor, you may find the treadmill to be a good alternative on days when you can’t get outside.

Here are some tips to keep running inside interesting and challenging: 

·       Varying your speed and incline can help to keep you challenged.  If you can keep your treadmill runs similar to your actual race course, you will find it much easier on race day.  For example, if your race course is hilly, adding an incline to your treadmill workout will keep you on track with your training.  Some treadmills also have preset workouts.   

·       You can see the number of calories you have burned and the distance you have run.  Use these to motivate you!

·       This is a great time to use your ipod or watch your favorite TV show.   If you start to drag a bit, this is the time for some up- tempo music to help you push through your run.

·       If you are at the gym, grab a treadmill next to a friend.

·       Combining your running with other exercises like strength training and indoor spinning.  For example, do your 10 min. warm-up walk, run your first leg (i.e. 13 min. for wk. 8 in the training plan), walk 2 min., spin for 15 min. easy, get back on the treadmill to run 13 min. and walk 2 min., then get off again and do a few sets of strength training exercises and finish with 10 minutes of walking.