PERSONAL BEST
Training Tips and Feedback

Tips from the Coach
Overheating....
is a surefire way to derail any training run...especially a longer run. During winter running it is easy to overdress...leading to overheating...leading to a "lousy" run. To avoid overdressing and overheating during the winter, dress for the run as if it is 20 degrees warmer than the temperature (don't forget wind chill). Another way to gauge proper winter attire...you should be chilly standing outside before starting your run. If you are nice and "toasty" just standing, you will be too warm when you are running.  

Running Form Tips
-- As much as possible, all motion should be propelling you forward. For example, try to minimize bouncing up and down, and swing your arms forward and back, not across your body.
-- Run relaxed. Your shoulders, face, and hands should be relaxed. Imagine you're carrying a potato chip in each hand and you must not break it. Your hands should swing low enough that they brush your waistband.
-- When running uphill, raise your center of gravity by raising your arm swing a bit, and do just the opposite for running downhill.
-- Listen to your feet and try to run lightly.

Speed Secrets
During speed workout sessions, do workouts that include a warm-up of easy running for 1/2 to 1 mile, followed by a set or series of fast running segments ("intervals", or "repeats"). The fast running segments (work intervals) should vary from 1/8 of a mile, 1/4 mile, 1/2 mile, to 1 mile each - depending upon the workout, the program you are following, and the date (stage of training you are in). Each of these fast segments is followed by a segment of slow/easy running and/or walking (recovery interval). Generally, do between 3 to 10 sets (a set = 1 work interval + 1 recovery interval).

Many runners believe this form of training is only appropriate for advanced runners. However, all levels of runners can benefit once a base level of fitness has been built. This type of training is used to develop improved running form, efficiency/economy, strength/power, raise one's anaerobic threshold, and to train fast twitch muscle fibers. Remember "specificity"...we have to train fast in order to race faster.  

Massage
Regular sports massage can prevent muscle injuries, boost performance and extend your running career.  How?  Massage can;  
-Stretch tissues that could not be stretched in the usual methods    
-Relieve muscle tightness by pumping fluids through blood vessels and lymph vessels  
-Increase tissue permeability which helps muscle recover more quickly
-Break down scar tissue  
-Improve tissue elasticity
-Open micro-circulation enabling nutrients to pass through more easily
And it feels great!  

Iliotibial Band Syndrome (ITB)
This is a very common overuse injury experienced by distance runners.  The iliotibial band is a long tendon that runs down the outside of the thigh and inserts on the side of the knee.  When this becomes tight, it rubs on the bone on the outside of the knee and becomes inflamed.   It can be quite painful and can stop you from running.  How can ITB syndrome be managed?
-Rest - Without rest, the ITB will continue to be inflamed.    
-Stretching - Specific stretches should be done twice daily  
-Ice massage - Should be done immediately following any workout
-Medication - Anti-inflammatory medications - either OTC or by prescription   

Backward Running/Walking
Add backward running or walking as part of your cool-down.  This will stretch your calf, quadriceps and hamstring muscles that have been working hard during forward running.  It will also decrease muscle soreness, and improve your balance and coordination.  Plus, it's fun!  

Suggestion Box
We'd love to hear your suggestions about our programs and our website. Please e-mail us at kcrunning@hotmail.com

Refer A Friend
Please e-mail us your friend's name/address/phone/e-mail information (to kcrunning@hotmail.com), and we'll follow up with them!

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