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Q: Why does EarnedRuns highlight races that provide separate registration for walkers, as well as awards?
A: Many run/walks “welcome” walkers. Walker race registration fees are happily accepted and walkers can be timed with a chip. There is usually a time limit that indicates to walkers the maximum mile pace that would allow them to cross the finish line and be recognized by the sponsoring organization. The focus, however, is on runners. Awards are given to only those who finish the race with the fastest time, which in most instances, effectively excludes walkers from winning. Walkers are given a “tag along" status. This is not a problem for many walkers, and finding a walk “race” is not a problem for them. Those who wish to be eligible for awards must work harder to interpret race websites to find races that separate them from runners in some fashion (separate start times, courses, awards). EarnedRuns thinks walkers who participate in truly competitive races will more fully enjoy their sport and be rewarded for their training, and so highlight true walk races on the WALKER RESOURCES page.
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IF YOU PLAN TO “GET FASTER” THIS SUMMER
Last week we looked at Mario Fraioli's track-based workouts. The article “Speed Workouts You Can Do Anywhere” by Amanda Loudin for Competitor offers up 4 different types of speed sessions that don’t require a track because they are measured by time not distance. The specifics of the workouts are spelled out in clear fashion and easy to put into practice. If you intend to try one or all, print the article, cut it into segments (each workout), staple each segment to an index card, place all in a quart size plastic bag that you can keep in your car or gym bag. That’s what I plan to do. Old school, but if I like one I'll use it all season and it will be ready to go when I am, rain or shine. Not much more to say about them! - VO2 Max Ladder (I like this one) - 10K and Marathon Pacers - Road Loop Repeats - Speed Ladder RUN HAPPY! http://running.competitor.com/2016/05/training/speed-workouts-you-can-do-anywhere_150002 SOMETIMES PERSONAL SUCCESS STORIES such as this one of Karla Villareal by The NIKE RUN+ Club (NRC) seem unreal. The gains made by the featured individuals are amazing. That’s the likely reason particular runners are chosen to inspire the rest of us. What provides as much inspiration for ME is the probability that there are many, many more persons who have made modest gains in health and fitness by starting to run. Perhaps they haven’t lost as much weight. Or they have not achieved a personal best each time they have run. Maybe they have not yet run a long distance race like a marathon or half marathon. I choose to believe that the featured runner is the “tip of the iceberg” in terms of running success stories; surely there are numerous others who have made significant if less spectacular gains in physical as well as mental and emotional fitness through running.
I also believe that the key to success for both feted and unheralded runners is to start the process by identifying and then working toward a goal race. For most this would be a 5K. Others of you might consider this distance race an insufficient incentive. You might choose a BIG race like a marathon or half for it’s “WOW!” factor. “I’m training for the X (fill in the blank) Marathon”, you envision saying or posting. Friends and family will exclaim awe when told of your intent (or maybe something stronger). The disbelief/skepticism in their eyes will be what spurs you to persevere and reach the unthinkable goal of that long distance race. This young woman’s story makes me feel a bit jealous and embarrassed. I was not aware of such a glamorous running club like the NRC when I lived in a big city (it did not occur to me to look; how ridiculous). Not everyone has this particular opportunity, but there are other ways to become and stay motivated. We can find family or friend running partners or local smaller clubs to join, or enlist the online support offered by organizations, businesses, or apps (like the NRC, Runner’s World, EarnedRuns etc.). If success in our quest depends on it, we can create a club. We can run alone knowing we are part of the world-wide community of RUNNERS (June 1st 2016 was National and GLOBAL RUNNING DAY)*. Consider starting to write YOUR own story of achievement this summer. RUN HAPPY! * Using EarnedRuns bibs!!! http://www.nike.com/us/en_us/c/running/nrc-articles/success-story-karla-villarreal WEEK 3 RUN-WALK ACROSS AMERICA STARTS TOMORROW
June 13-17 Segment 5 From Walla Walla WA to Lewiston ID Segment 6 to Kooskia ID This week you will be making your way through the easternmost part of Washington State, with its vast wheat fields (an area encompassing parts of Washington, Idaho, and Oregon called the Palouse; see Seven Wonder link and image below), into Lewiston ID then on across north central Idaho to Kooskia ID. I learned that Lewiston is the ”farthest inland port on the west coast and is Idaho's only seaport” being 465 river miles away from the Pacific Ocean, on the confluence of the Snake and Clearwater rivers.” It’s the last port on the “nation's second-largest water transportation highway.” I did not realize that 40% of the “nation's white wheat travels through the Port of Portland on the Oregon coast of the Pacific Ocean, and “much of it passes through the Port of Lewiston”. Then you will follow US Route 12 across Idaho. It generally follows the historic route taken by the Lewis and Clark expedition and was known as the Lewis and Clark Highway, now the Northwest Passage Scenic Byway. This is the land of the Nez Perce Tribe of Native Americans, who in the process of naming by French Canadian fur traders were mistaken for another tribe nearby (the name nez perce means “pierced nose”); they did not have piercings. I am amazed at what is being revealed through my very limited online research of the land through which the virtual route is mapped. More than ever I appreciate the beauty and vastness of America and would love to experience it in person. RUN HAPPY! http://www.sevenwondersofwashingtonstate.com/the-palouse.html https://en.wikipedia.org/wiki/Palouse http://www.u-s-history.com/pages/h2812.html https://en.wikipedia.org/wiki/Nez_Perce_people#Nez_Perce_Indian_Reservation https://en.wikipedia.org/wiki/U.S._Route_12_in_Idaho Download (free): EarnedRuns Run- Walk ACROSS AMERICA 2016 ITINERARY Download (free): EarnedRuns Run- Walk ACROSS AMERICA 2016 CALENDAR Download (free): EarnedRuns Run- Walk ACROSS AMERICA 2016 WEEKS 1-3 Segment Maps PowerPoint EACH OF THE LINKS, below, takes you to a FREE 8 week long training program designed by Hal Higdon, a long time running competitor and writer. There’s a walking program too, if you want to partner with a runner for a 5K but don’t wish to run. Higdon defines all the training terms he uses at each level. He discusses the need for stretching and strength training and “test” races for runners using the intermediate and advanced plans. EarnedRuns bibs would be perfect for you if finding such a "test" race on that particular day in your plan is a problem.
Higdon encourages tailoring the plans to your schedule. “The schedule above is only a guide. If you want to do your long runs on Saturday rather than Sunday, simply flip-flop the days. If you have an important appointment on a day when you have a hard workout planned, do a similar switch with a rest day. It's less important what you do in any one workout than what you do over the full eight weeks leading up to your 5-K.” August 8 is the date of a 5K in which I would like to run my best, so I'll follow the advanced plan to prepare for it. If you don't have a target race yet check out the USATF organization Event Search page. Start one of the 8 week plans on June 11-12 and you’ll be trained to run a 5K race on August 6-7 June 19-20…. August 13-14 June 26-27… August 20-21 July 2-3…. August 27-28 July 9-10…September 3-4 July 16-17…September 10-11 July 23-24 …September 17-18 Summer officially ends September 21 in Northern Hemisphere RUN HAPPY! Novice http://www.halhigdon.com/training/50933/5K-Novice-Training-Program Intermediate: How To Improve Your 5K Times http://www.halhigdon.com/training/50934/5K-Intermediate-Training-Program Advanced: How To Train For Maximum Performance http://www.halhigdon.com/training/50935/5K-Advanced-Training-Program Walkers Program: Who Says You Have To Run to finish a 5K? http://www.halhigdon.com/training/50936/5K-Walk-Training-Program https://en.wikipedia.org/wiki/Hal_Higdon http://www.usatf.org/calendars/ “WORKOUT OF THE WEEK: ALTERNATING 400's” by Mario Fraioli for Competitor.com offers a “challenging track session” that “teaches you to recover while running fast". He provides details but the essentials of the workout are that you run one 400 meter lap at 5K – 10K pace followed by a recovery lap that’s only 10 seconds slower, and repeat that sequence until you can't hold your intended pace! He makes the point that these are not “repeats”, but one long continuous session.
Those of you who have not trained in this fashion might want to learn a bit more about standard running tracks. It can be confusing when sometimes workouts that call for completion of laps are called “400s”. As we learned in elementary school math class, the unit of measurement utilized is key information. The distance of a standard track, set by the International Association of Athletics Federations, is 400 METERS. “What is the Distance Around a Running Track for Each Lane?” was written by Kurt Schuster for Livestrong.com. This article discusses how/where on the track the distance is measured (20-30 centimeters from the inside of the track in Lane 1), and then provides the distances around each of the other lanes. Beth Rifkin’s piece for Livestrong.com, “How Far is 400 Yards on a Treadmill?”, is helpful to those running speed workouts on this equipment. One lap on a standard track is a distance of 400 meters, or nearly a quarter mile, so to run a 400-meter “lap” on a treadmill you would run slightly less than .25 miles on the machine. A mile is actually 1609.34 meters, thus .25 miles is officially 402.34 meters. Jimson Lee in a SpeedEndurance.com article, “440 Yards and 400 Meters Racing: Facts and Figures”, lets readers know this fact, and that an officially contested “mile (or 1609 meters) starting line is 9 meters back from a 400 meter track” start line. Alexandra Rippy also for Livestrong.com, “How to Calculate Laps on a Quarter Mile Track”, has a suggestion for how to keep count of the number of laps you have run around a standard track, if you choose to use one for distance work. Since one lap is a .25 miles (quarter of a mile), she advises dividing the distance you plan to run by .25 (her example is 2 miles = 8 laps). Another easy calculation I use is to multiple the number of desired miles by 4 (recall there are 4 quarter miles to 1 mile); 2 miles x 4 = 8 laps. Her other tip is to put the same number of rubber bands on your wrist as laps you want to run, taking one off each time you lap that track. Loose bands, not tight ones, would be best. *More yards v meters trivia for track fans: although 400 meters is nearly equivalent to 440 YARDS, the distances are not equal. The metric conversion to yards calculation (1 meter = 1.09361 yards) shows that 400x 1.09361 = 437.4 yards, obviously shorter than 440 yards. RUN HAPPY! http://running.competitor.com/2016/06/training/workout-week-alternating-400s_115873 http://www.livestrong.com/article/168904-what-is-the-distance-around-a-running-track-for-each-lane/ http://www.livestrong.com/article/383705-how-far-is-400-yards-on-a-treadmill/ http://www.livestrong.com/article/359598-how-to-calculate-laps-on-a-quarter-mile-track/ http://speedendurance.com/2007/07/20/440-yard-and-400-meter-racing-facts-and-figures/ CRYSTAL STEIN FOR “SELF” delivers several sets of moves sesigned to strengthen glutes. She is identified by that source as an American College of Sports Medicine Fitness Specialist and Equinox NYC trainer. All three articles were from SELF, one appeared in MyFitnessPal, and were written by Bari Lieberman. The first set is likely the easiest and safest for beginners and those of us without excellent balance. The other sets are advanced and should be approached with caution if the moves are not those you safely have performed in previous exercises.
“50 Shades of Glutes: Table Exercises”. This first set utilizes a table such that persons with stability issues may not find them as difficult as exercises incorporating significant free-standing movement. Some are exercises that can be performed without table support, so if you need the table initially, as you gain strength and balance they could eventually be done without it and continue to be challenging. As you become comfortable with the moves using a full hand to steady yourself, if needed, try to use the table for less and less support. Progress to touching the table only with the fingertips, then one finger; and then try it hands free! Obviously you cannot do the bent-over leg extension or hamstring curl without a table. Ten exercises - Table Hamstring Curl - Curtsy kick - Narrow plie’ - Narrow squat with foot raised - Bent-over leg extension - Wide plie’ - Quarter kick squat - Assisted disco reach - Quad stretch - Figure 4 stretch Check out these other exercise sets too. There’s no rule that you must do the ENTIRE WORKOUT demonstrated by a trainer who has not personally evaluated you. Even then, if the moves of any exercise recommended specifically for you cannot be accomplished with good form, you probably won’t get the benefit and will risk injury doing it with bad form. As strength, balance, and flexibility improve with other exercise work you can go back and attempt those that were initially too difficult, and possibly surprise yourself with the progress you’ve made! So look these over for one or two you can do. “5 Medicine Ball Moves for the Ultimate Strong Body”: complex strength exercises for lower and upper body requiring a bit of cardiovascular effort. Most of the exercises incorporate a good deal of movement that will test your balance and provide some stability work too; they are advanced and not the best for beginners. The “bridge” exercise is safest; you can perform it without the ball if initially too difficult. - Lunge drop - Bridge with medicine ball squeeze - The “Lionel Messi” - Three point star - Walking lunge, twist and slam “These 5 At-Home Butt Exercises Help Prevent Knee Pain”. Strong hips help to prevent side-to-side movement during running that can take a toll on knees. Like the second set (above), any incorporating movement will require stability and are advanced. People WITH KNEE PAIN should receive strength exercises from a physical therapist that are deemed safe for them. The “bridge” exercise in this set is safest. - Rainbow down dog - Figure 4 bridge - Clams with raised toes - Crab extension - Ice skate RUN HAPPY! http://www.self.com/fitness/workouts/2015/02/50-shades-glutes-table-exercises/ http://www.self.com/fitness/2016/03/5-medicine-ball-moves-for-the-ultimate-strong-booty/ http://blog.myfitnesspal.com/5-home-butt-exercises-help-prevent-knee-pain/ BELOW IS THE INFORMATION provided at the very bottom of the HOME page on how EARNED RUNS bibs might be used by an individual or more than one person. It’s SUMMER and EarnedRuns is encouraging runners to develop a SPECIFIC plan to stay active and enjoy these months in a special way that is different from the routine of other months (See May 21 BLOG post: SUMMER CHALLENGES). This means there are 3 NEW ways to use the bibs:
1) STREAK RUNNING: mark each consecutive day you/others run; the bib is small and sturdy so it can be taken on travels, kept in a gym bag, or posted on the refrigerator. It will be tangible evidence of your commitment to this effort. 2) RUN-WALK ACROSS AMERICA: mark the bib as each of the 39 segments on the route is completed, or write the name of each state as it is entered. As with the streak, it’s way to chart progress for each participant. 3) 5K RACE or RACE SERIES: 5K races are relatively easy to remain in training to run frequently for runners who have completed one or more of these distance competitions previously. This is especially true when fun is the main purpose, and achieving a personal record is secondary. If organized races are out of reach due to schedule, cost, location, etc, custom designed races using EarnedRuns bibs are ideal! RUN HAPPY! From HOME page: "SUGGESTIONS ON HOW TO USE BIBS" Racing Solo · Newbie: find a training plan and commit to finishing a distance, as short as 1 mile, to many miles · Training: prepare for upcoming certified events by running a shorter distance race · Return-to-competition: come back after an injury by first racing in conditions determined by you · Treadmill: run your race in earnest, but in a controlled environment Group Fun · Show-of-Force: mirror all the details of any organized race, held in a far way location, that you can't attend · Reunion: invite runners and walkers alike, gathered together or home for the holidays, to race · Celebration: increase the fun of any special date or event · Mash-up: have each runner or walker race their own distance simultaneously · Memorial: remember someone or something dear to you · For a Cause: special circumstances may lead you to run with others in support of a particular charity · Beautification: race along a favorite path and celebrate/recover afterward by picking up trash along this same route ‘IF YOU PLAN TO RACE OFTEN: 'GO RUN CHICAGO 1 MILE & 5K RACES ARE FREE, MAY 21-JULY 9. According to the Chicago Area Runners Association CARAruns website, “Go Runs are organized, timed, FREE 1 Mile and 5K runs in local parks with the objective of activating neighborhood parks, building communities and encouraging active lifestyle through running and volunteerism. 'Go Runs aim to become a core part of neighborhood culture, encouraging organic community engagement at, and long after, each run.”
Races are held on Saturdays each week at all three city parks: Humboldt, Warren, and Washington. There are links to maps of the courses on the website. Some courses are date specific. You only need to register ONCE and indicate at which park you will be running the first race After that you can participate in the entire series, and run in any park. Registration closes 11:59 pm the Thursday before race day each week and reopens Monday morning at 6am. From the website it seems you can also register on site. Races begin at 9am. Results are posted live for each date, combine runners at all parks, and indicate at which park runners finished. Although the series has started, there's still time to race if you live in the city or plan to visit. This is one of the reasons why Chicago is a great running city! I hope the program is wildly successful. RUN HAPPY! http://www.cararuns.org/en/GoRun/ IS CYCLING BETTER THAN RUNNING? A slideshow article in Active.com " 14 Reasons Why Cycling is Better than Running" by Brian Kendall makes this statement, had lead to posing this question. This post is just for fun, because OF COURSE it's not! But, since I have cycling enthusiasts in the family, it recognizes their cool sport. I think there was a need to repeat reasons to get up to 14; coasting is fairly similar to going downhill and all that gear is the same. Cycling to work is dangerous, although I have tripped and fallen while running (twice) and broken a finger and bloodied my face. BUT, I must agree that you can travel on a bicycle but cannot easily run to travel somewhere distant. Happy cycling everyone!
[Edited 12 noon: image added of my simple bicycle (actually belonged to my grown daughter as a teen; probably should update gear). Paddleboard in background is reminder that improvements in strength and balance for stronger running can add enjoyment and competence to other sports] http://www.active.com/cycling/articles/14-reasons-cycling-is-better-than-running WEEK 2 RUN-WALK ACROSS AMERICA STARTS TOMORROW
You will continue to follow the Columbia River, crossing into Washington state and heading north. I googled "movies filmed in Oregon", thinking I could better picture this part of the nation if I had seen a movie that featured it's best scenery. There was a long list on Wikipedia, including "Goonies" in an Astoria beach area and "Homeward Bound: The Incredible Journey" in the Columbia River Gorge. There were many, many more. The "Twilight" series, more recently in theaters and well known, was filmed in Portland and other OR locations. The area of Washington that the route will be taking you through this week is part of the Columbia River wine country. The scenery in this westernmost part of the route is spectacular from the images I've viewed online. Having never visited, I hope to learn a bit about this part of America as I "run the plan". This might be a great opportunity/excuse to sample some of the regional wine! RUN HAPPY! https://en.wikipedia.org/wiki/List_of_films_shot_in_Oregon http://www.gotastewine.com/columbia-valley-wineries.php Download (free): EarnedRuns Run- Walk ACROSS AMERICA 2016 ITINERARY Download (free): EarnedRuns Run- Walk ACROSS AMERICA 2016 CALENDAR Download (free): EarnedRuns Run- Walk ACROSS AMERICA 2016 WEEKS 1-3 Segment Maps PowerPoint HOW WAS YOUR FIRST WEEK OF THE SUMMER RUNNING/EXERCISE SEASON? Did you start a streak? Begin the Run-Walk Across America virtual trip? Set up a schedule of 5K and 10K races over the next months? Build a training plan to get stronger and faster for the fall? Or have you not yet found the perfect type or set of activities that will set summer apart from the rest of the year?
MY SUMMER RUNNING/EXERCISE SCORECARD: 1) At-least- one-mile a-day running streak: today will make 28 days. 2) Run–Walk Across America: finished WEEK 1; made it to Hood River OR; am running AND walking the miles across the continent to stay injury free (not overtrain) and enjoy some of those miles walking with others. 3) Frequent 5K races; I re-calibrated my 5K pace by running this distance race on May 30; race schedule not completely set up, still working on it. WHAT’S SO SPECIAL ABOUT SUMMER RUNNING/EXERCISE? Had you ever joined the local library branch summer reading club when you were in elementary school where you kept track of all you had read in a self-competition? Signed up for the next level of swim lessons at the local public pool (the most senior status one could attain at my pool was Life Saver II) or joined the swim team? Selected up to be a park or club leader, responsible for supervising and running the games and craft activities for the little kids in the neighborhood on the weekdays? Hunted for summer employment that was designed to end a few weeks before school started? Picked a succession of seasonal fruit and vegetables for pocket change? Gone to camp or been a camp counselor? These are old-fashioned activities from my childhood. More modern structured summertime activities might include attending sport and music camps, and participating in theater productions, Vacation Bible School, or recreational league sports. Parents and teachers seemed to be all over us to investigate, sign up for, and participate in SOMETHING that would keep us busy (younger set), or make a few dollars or improve a skill (older kids). As I look back, those kinds of experiences are what I fondly recall as some of the best of my carefree youth. The ACTUAL AMOUNT OF TIME SPENT ENGAGED in those planned, summer-specific activities was quite small (one or two days a week, perhaps one full week). SUMMER IS AN OPPORTUNITY TO GET BACK A BIT OF THE MAGIC of having a season just for fun IN YOUR RUNNING/EXERCISE LIFE. Yes, some activities need to be spontaneous to be magical, but others require a degree of planning ahead. Much of the excitement is in the anticipation and preparation; the joy is in the performance; the reward is in the accomplishment. As in childhood, your commitment to summer exercise needn’t constrain work, family life, or other enjoyable pastimes. If you look you, will find something to schedule and complete. RUN HAPPY! ALAN CULPEPPER offers suggestions for runners wanting to make the most of the months, in the Northern Hemisphere anyway, when the days are long and the weather encourages outdoor training. His article for Competitor.com, “Coach Culpepper: Take Advantage of the Summer Months” includes links to other information that can help you follow his advice*.
Some of you may dislike heat and humidity and disagree that summer is a great season for boosting your training goals. However, the cooler early mornings and late evenings provide good alternative times to run than the hot mid-day, saving the remainder for other fun pursuits. Indoor facilities can take some of the sweat out of the season on the most uncomfortable days. Training on a high school or college track can allow you to keep cooling fluids within easy reach without needing to carry them while running, and bringing along a change of clothes and quick clean up supplies can make a trip to the track after work an event that doesn’t interfere with evening plans. There are less layers of protective clothing required than in the winter to slow you down in the summer! So, if you agree with his premise, that summertime brings a more relaxed attitude to training and weather-wise is perfect for improving for the fall racing season, read his advice about how to: get fast; get strong; and race often. One of the links embedded in the article (follows "Get Strong" paragraph), is a discussion on base-building by Jeff Gaudette, "The Basics of Base Training For Runners", also for Compeitior.com. Having been the mother (also team mother) of middle and high school athletes on track and cross country teams, i recall that our coaches thought summers were MADE for "base-building"! Making night-before-the meet spaghetti dinners for the team years ago does not qualify me as a coach, so i was happy to find this wonderful explanation on the subject. Likely our coaches had the misconceptions about base-building covered in the article. The Gaudette piece explains how base training has MISTAKENLY been believed to consist ONLY of running lots and LOTS of EASY, SLOW miles without specific structure to sessions. However, he tells us that science has begun to sort out the physiological benefits of different kinds of runs, and that Arthur Lydiard, credited with being the originator of base-building, actually employed those different runs in his training regimens for Olympic success. They were NOT ALL long, easy, slow runs. The problem seems to be that initial misconceptions about Lydiard’s base-building training methods have continued to be perpetuated by trainers, coaches, and runners over the years, to this day. His article is terrific; I recommend reading it as I cannot repeat specifics of what he says without stealing from his work. My brief summary, which is not sufficient to use as a training guide, is that there are 3 types of runs in the base-building system promoted by Lydiard and supported by today’s science. The first two are designed to be run at MODERATE (not easy) effort, and by FEEL, according to the individual runner’s fitness level: 1) Fartlek runs: periods of short, harder/MODERATE effort running (but not at the fast speeds you would run when doing intervals or on hard tempo runs) followed by longer, easier recovery periods, repeated several times. 2) Steady state runs: without altering the pace much, are runs performed at MODERATE effort for the individual runner’s level of fitness, slightly slower than, or at, a “current“ marathon pace*. 3) Long runs: long distance runs (not identified as easy or moderate effort, but I assume they are easier) The first two base-building component runs would initially be run by beginners for shorter time periods and at slower paces, than the times and paces run by intermediate or advanced runners. As the idea is to run by FEEL, not the clock, runners will need to pay attention to the physical cues provided by their bodies during these sessions, and NOT revert to running zoned-out, long, easy, slow runs. Personally I think this is the reason for continued misconceptions; it’s much easier to zone out when training! GETTING BACK TO THE COACH CULPEPPER ARTICLE: incorporating the Gaudette information on base building, the advice for summer running by the Coach is to use speed training (get fast), base building (get strong), and frequent competition (race often), to become a better runner for the Fall. As summertime attitudes about work and social life do seem to be more relaxed than at other times in the year, it could be a perfect time to get a bit more intense about running. RUN HAPPY! * Not having run a marathon, i don't know what pace this would be for me. It seems the perfect example of when to run by FEEL: not so easy that i can carry on a conversation in full sentences, but perhaps respond in a few words to a question. I don't run with anyone else, so i talk to myself to determine this pace. LOL http://running.competitor.com/2016/05/training/coach-culpepper-take-advantage-of-the-summer-months_150352 http://running.competitor.com/2014/01/training/base-training-draft_65938 Sorry, having a problem. I don't know why this date is appearing here today! Ignore it.
NIKE+ RUN CLUB, THROUGH THE NIKE+ TRAINING CLUB offers a quick fix to strength routine boredom by offering 3 EXERCISES that will help improve core stability as well as strengthen the lower body. I may not make all three a permanent part of my go-to workout, but it’s good to shake things up and find some moves that are not as easy as those I perform regularly. The slight difficulty experienced when trying new exercise moves remind us that we always can find ways to improve. I like these 3 because they don’t require special equipment or too much coordinated movement. The Kneeling Hip and Chest Stretch fills a gap in my exercises. It will help train me to keep my shoulders back and chest expanded when running to improve breathing, while working in single leg balance!
“A stronger athlete makes a faster runner.” Says Nike+ Run Club. “Start by working everything from the waist down with these runner-friendly exercises from Swedish pole vaulter Angelica Bengtsson—a brief sample from her 15-minute "Abs and Arms Workout" on the Nike+ Training Club app.” 1. Tempo Squats to Bench 2. Hip Extension with Knee Tuck 3. Kneeling Hip and Chest Stretch I downloaded the FREE NIKE+TRAINING CLUB app to see if I can find more workouts to occasionally intersperse with the tried-and-true routines I perform most often. It can be difficult to find good free apps, and this one receives high ratings. RUN HAPPY! http://www.nike.com/us/en_us/c/running/nrc-articles/strength-training-program |
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device. AuthorEARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity. Archives
November 2023
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