Parent and Athlete’s Guide
Dear
Runners and Parents:
Please
read over the attached guide. It
contains much of the information on team policies and procedures for the
upcoming season. Feel free to call Coach
Sporer with any questions you may have.
I would
like to take a minute of your time to deal with a very important matter. The Dover Athletic Booster Club helps all of
the athletic teams at
Key Names & Phone Numbers
Coach Sporer
High School: 717.292.3671 Extension 227
Email: CoachSporer@doverxc.com
Coach Bahn
High School: 717.292.3671 Extension 227
Email: CoachBahn@doverxc.com
Coach Pfleiger
Work: 717.851-2836
Email: CoachPfleiger@doverxc.com
Our Training
Philosophy
Coaching distance runners is both a science and an
art. I am amazed by the amount of
information available and the options that are available. While the art of distance coaching is concerned
with implementing workouts that accord with sound physiological principles of
training at the proper time, it is also concerned with the psychological impact
those workouts have on the runner.
This system works
best with the understanding of parents and athletes. It is very
important for there to be communication concerning each runner's physical and
mental state. The coach cannot plan an
effective plan for runners involved (unknowingly) in physical activities away
from the regular practices. The coach
must know, in advance, about plans to participate in outside activities. Over-training is very detrimental to the
runner's physiological and psychological well being and therefore hinders
performance. It is very easy to
over-train.
Our basic goal is for each high school athlete to run 5,000
meters (3.1 miles) and junior high athlete to run 2 miles as fast as
possible. This is a complicated process,
which includes a plan for overall fitness.
Each team member should eat three nutritious meals each day.
Practice
doesn’t make perfect. Practice makes
permanent!
Important Things for
Parents to Know
Administration:
· Make sure you have a current copy of the meet
schedule. Call one of the coaches or
visit http://www.doverxc.com if you are
not sure about meet times or place.
· Team practices are every weekday except meet days (with few
exceptions). Attendance is mandatory. As soon as your son or daughter knows they
have a conflict with a practice or meet, have them give Coach Sporer or Coach Bahn a brief
written note (dated) with the date of the pending conflict, the reason, and a
parent's name and home and work phone numbers.
The reason for the note is the coach's need for safety and
accountability as well as the runner's commitment and personal responsibility
to the coach, team, and the sport.
Runners should make up missed workouts on their own time if they wish to
stay with the practice plan. It is very
important that team members run at least six (5) days a week during most of the
season.
· Shoes! Make sure
your son or daughter's shoes fit and are not worn out. Generally, training shoes only last one
season. The shoes may not look worn out,
but the cushioning and support can be.
Check her shoes often. If you are
not sure about buying shoes I highly recommend Flying Feet http://www.flyingfeet.com (the owner, Greg Baum, is the master at
getting your son or daughter in the best shoes for their running style) they
have a good selection of shoes and accessories and offers expert assistance
(the sales people are runners who know what they are talking about). This is the only place in the
· Be
aware that time and places for events occasionally change with very little
notice. However, it is your son or
daughter's responsibility to pass on changes to you as soon as she is so
informed. (Runners sometimes forget to pass on information…). We will also make every attempt to keep the
web page up to date http://www.doverxc.com
· If
your son or daughter has concerns about anything (team schedule, team members,
actions, academics, conflicts, training, etc.) tell her to discuss them with
one of the coaches. Every issue can be
dealt with when it is brought to the coach's attention. If parents have personal questions or
concerns, please call Coach Sporer or Coach Bahn respectively.
· Post Season: There is a Sports Reception at the end of the
season to honor all of
Between You and Your Son or Daughter:
· It
is very important to open and/or maintain a dialogue with your son or daughter
about their physical (and mental) well being.
Talk to them periodically about how he or she feels, if and where it
hurts, how it feels when running, etc.
Frequently new and inexperienced runners do not know what types of pains
are minor and which should be monitored or require immediate attention. They may keep it to themselves. Should your son or daughter experience an
injury or pain, tell them to talk to one of the coaches and see the school's trainer
(Rich Leathery).
· Talk to your son or daughter about diet, lifestyle choices,
rest, proper training, and general health issues. It will help reduce the risk of injury or
minimize any he or she might get. The
coaches will discuss these subjects with the runners. The more experienced
runners often influence new team members in a very positive manner when it
comes to these matters. Please reinforce
these messages.
It works
much better when we communicate and work together. Call coach Sporer or coach Bahn if you have
any questions.
· Help your son or daughter perform their best by making sure
he or she eats a balanced diet and gets plenty of rest and fluids.
· Sleep patterns, which are irregular, are very detrimental
to the student athlete’s schoolwork and running.
· The importance of proper hydration every day must be
stressed. Encourage your son or daughter
to drink water and sports drinks (not soft drinks) throughout every day, not
just race day and not just when they are thirsty. Clear (or nearly clear) urine is what is
desired.
· Cross Country running is about constant improvement. Know your son or daughter's Personal Record
(PR) time. Keep up your support. Remember that not all courses have the same
difficulty or length.
Race Day:
· Have your son or daughter check with the coaches for
guidance about the amount of time they should allow between their last big meal
and race time.
· Check with your son or daughter to find out in which race
they is running. Their race status can change
at anytime, so check frequently.
· Make an effort to come to the meets. Cross Country races are great fun to
watch. The level of commitment and
effort put forth by our runners will impress you. (Wear
· Younger siblings are encouraged to attend the meets! There is a lot of space for them to run and
have fun. Remember that once the race
starts, they should be close at hand so they don't interfere with the
runners.
· Allow between 20 to 30 minutes once you arrive at the race
site to park your car, find the best observation spots, and to walk to a good
place to observe the start. Give
yourself plenty of travel time based on the meet location and where you are
coming from. Almost all races last less
than 30 minutes, so try to be on time.
· The time before the race is important prep time for the
runners and the coach(s). When you
arrive, let your son or daughter know that you are there, and let them get on with
their warm up, stretching, and getting in a race mode. Please do not mingle with the runners before
the race.
· While you don't need to move once the race starts, most
people frequently move to different spots to observe the races. Wear comfortable shoes and clothes. Be ready to brave the elements.
· When your son or daughter crosses the finish line and enters the finish
chute, they may be extremely tired. This
is normal. There will be people there to
help them through the chute. Do not go
into the chute area. This interferes
with the scoring of the race and could lead to your son or daughter's
disqualification.
· We
(You & I) will learn whether or not your son or daughter wants to talk
about the race (or wants emotional space) after they have finished. Be positive and upbeat. Just don't keep them too long because they
need to run a cool down and stretch.
· The
team will meet with the coaches after the last race. This is a very important aspect of our team
dynamics so please be patient and wait a few minutes before leaving with your
son or daughter.
· You
must talk with one of the coaches before taking your son or daughter with you
after a meet. Also remember that your
son or daughter may not leave with any one other than an immediate family
member without your prior written permission.
Please help teach your son or daughter to plan ahead. Communication is very important.
· Cross Country meets start on time unless one of the teams
has transportation problems. Other than
being delayed for lightning, meets are held rain or shine, hot or cold.
· Make sure your son or daughter has a well packed (large)
sports bag. A list of common items found
in most of the runners' bags is attached.
· Keep a pair of dry shoes and socks for yourself (and your
son or daughter) in your car.
· Please help to make sure that your son or daughter has a clean
uniform and warm up suit. It is best to
wash the uniform by hand.
Last but not
least:
· After a few meets, you'll feel like a veteran. You'll begin to recognize the competitors,
their schools, and team names. You'll
also get to know the parents of other runners.
Have fun and cheer as much as you like.
· We are always looking for help at home meets. You do not need to know a lot about cross
country to be a great help to the team.
· We are always looking for fundraising ideas. Bring ideas to us.
Glossary of Running Terms
400m
1 lap
around track, also called a "quarter"
5K
5,000
meters; 5 Kilometers; 3.1 miles
800m
Approximately
a half-mile; 2 laps around track
Aerobic
With
oxygen; usually used to describe exercise of low to moderate intensity
Aerobic Capacity
Also
called VO2max; maximum amount of oxygen that can be utilized by the body; also
describes a type of training that increases the amount of oxygen that can be
utilized, i.e., Aerobic Capacity Intervals
Aerobic Conditioning
Training
that improves endurance
Amenorrhea
The
absence of menstrual periods
Anaerobic
Without
oxygen; usually used to describe exercise of high to very high intensity
Anaerobic Capacity
Maximum
amount of energy that can be produced without requiring oxygen; also describes
a type of training that increases the amount of energy that can be produced,
i.e., Anaerobic Capacity Intervals
Anaerobic Threshold
see
"Lactate Threshold"
Roger Bannister - The first person
to break 4 minutes for the mile
Bioelectrical Impedance/Infrared
Method
of determining percent body fat where an electrical impulse or infrared light
are put through the body; easy to use but approximately 3-6% error possible
Biomechanics
Study of
the function of the body in relation to movement; especially important for
repetitive movement sports like running; poor biomechanics can lead to injury
Body Composition
Usually
relating to the percent of the body comprised of lean tissue (bone, muscle,
water, etc.) or fat tissue; 17% or less body fat is recommended for men; 24% or
less body fat is recommended for women
Bonk
Another
term like "hitting the wall"; a state of exhaustion when glycogen
stores are depleted, blood glucose (sugar) levels are low and the only exercise
that can be performed is slow running; typically occurs at around the 20 mile
point in the marathon
Carbo-loading
The
dietary practice of eating a high carbohydrate diet (approximately 60-70% of
total calories) for the three days leading up to a race to maximally fill the
glycogen stores
Carbohydrate
Essential
nutrient of body found in pastas, breads, fruits, vegetables; should comprise
the majority of calories in a runner's diet; stored in the body as glycogen in
the muscles and liver; overconsumption is converted
to fat
Cool-down
Slow,
easy running done after a workout to help you recover more quickly
CoolMax®
A
high-performance polyester fiber used in athletic apparel for its cotton-like feel,
moisture wicking properties and quick dry time; brand name of DuPont®
Cross-Training
Activities
such as swimming and cycling that are used to increase conditioning and injury
prevention for running or as a means of adding variety to workout schedule
Cruise Intervals
Type of
workout to improve the lactate threshold; usually repetitions of 800 meters to
2-miles performed at the lactate threshold speed with short recoveries
Cushioning
The
ability of a shoe to minimize the shock of running; while all running shoes
have cushioning, highly cushioned shoes are usually designed for under-pronators (or supinators) who
need additional shock absorption and maximum flexibility
Daniels, Jack
Running
coach and exercise physiologist
Decker-Slaney, Mary
Great
American middle distance runner; has held many world and American records
Dehydration
Not
having enough fluids in the body
DNF
Stands
for "did not finish" & describes a runner who drops out of a race
DOMS
See
"Muscle Soreness"
Easy Run
A slow run
done at a conversational pace
Electrolytes
Minerals
such as sodium, chloride and potassium that are used for normal bodily
functions. These minerals are lost when the body sweats and are replaced
through food and fluids.
Endorphins
Chemicals
in the brain which create a feeling of euphoria; said to be the cause of the
"runner's high"
Endurance
Your
ability to run for long periods of time
Fartlek
Swedish
word for speedplay; workout includes faster running
mixed with slower running; adds variety to training and can be performed in any
setting
Fast Twitch
Type of
muscle fiber (cells which compose the muscles) which contract rapidly and
powerfully but fatigue quickly
Fat
Essential nutrient of body found in oils and meats; should comprise approximately
30% of calories in a runner's diet; overconsumption
leads to increases in body fat; can be of three types: saturated,
poly-unsaturated, and mono-unsaturated
Fat-burning
Used to
describe an exercise intensity which burns the most fat; science is still
debating the appropriate intensity for maximal fat-burning; note: burning fat
at the highest rate does not necessarily correspond to burning calories at the
highest rate
Glucose
Basic
sugar; form of sugar into which all carbohydrates are first converted and
appear in the blood
Glycogen
The form
in which carbohydrates are stored in the body; there are two main stores of
glycogen - the liver and the muscles; when glycogen stores are depleted
athletes fatigue, "hit the wall", "bonk"; stores can be
maximally filled by eating a high carbohydrate diet leading up to an event
Half-mile
804.5
meters; approximately 2 laps around track
Hamstring Strain
Micro-tears
of the large muscles of the back of the thigh; can be treated by ice and
stretching and strengthening exercises
Heart Rate - Contraction of the heart usually measured
as beats per minute
Heart Rate Monitor
A device
that measures the electrical activity of the heart (heart rate); usually
consists of a chest strap and watch-like wrist receiver
Hills
Workouts
where a runner runs up a hill fast and jogs down then runs up again; helps
develop leg power and aerobic capacity
Insole
The
removable inner part of a running shoe that sits on top of the midsole and provides cushioning and arch support
Intensity
Degree
of effort or exertion
Intervals
Type of
workout where a set distance is run repeatedly with a recovery jog between; for
ex. 6 times 400 meters with 100 meters recovery jog
IOC
International
Olympic Committee; world-wide organization which governs the Olympic Games
ITB - Iliotibial
Band Syndrome
Pain and inflammation
on the outside of the knee, where the iliotibial band (a muscle on the
outside of the thigh) becomes tendinous, and results in a friction syndrome by
rubbing against the femur (thigh bone) as it runs
alongside the knee joint.
Junk Miles
Runs
used to reach a weekly or monthly mileage total rather than for a specific
benefit
Kick
A
finishing sprint at the end of a race
Lactate Threshold
The
running intensity where lactic acid begins to rapidly accumulate in the blood.
Also called anaerobic threshold; lactate threshold speed is your 10K race pace
plus 5-20 seconds or a heart rate zone between 85-89% of maximum.
Lactic Acid
A
by-product of the body's use of carbohydrates; usually associated with muscle
stiffness and burn after a hard workout
Last
Can
refer to two different features of a shoe; the first is the construction of the
shoe or the way the shoe's upper is attached to the midsole.
There are three major types of construction: board lasting, where the upper is
glued to a flexible, shoe-length "board"; slip lasting, where the
upper is stitched directly to the midsole; and
combination lasting, where the forefoot is attached directly to the midsole and the heel is attached to a board. Last can also
refer to the shape of the shoe: straight, semi-curved or curved. A curved last
turns inward from the heel to toe, a straight last has little or no curve and a
semi-curved last is somewhere in between.
Lateral
Referring
to the outer side (or little toe side) of a shoe
Log
A record
of your training and running that helps you stay motivated, monitor your
progress and spot trends in your running
Long Runs
Longest
run of the week; usually on the weekend
LSD
Long,
slow distance; slow running designed to improve endurance
26.2
miles; 42.2K
Maximum Heart Rate (HRmax)
The
highest number of contractions your heart can make in one minute
Medial
The inner
side (or arch side) of a shoe
Medial Post
Denser midsole material (often gray) added to the medial (or arch
side) of the midsole to provide stability and control
excessive pronation
Microfiber
A
tightly woven fabric that's extremely lightweight and soft; notable for its
wind and water resistance, ability to wick moisture and quick dry time
Midsole
The part
of the running shoe between the upper and outsole that provides cushioning and
support. Most midsoles are made of either EVA
(ethylene vinyl acetate) or polyurethane foam. EVA is lighter and more flexible
than polyurethane, but it is not as durable. It can come in various densities
with gray-colored EVA being denser than white. The denser, gray EVA is usually
placed along the medial side of the shoe to provide stability and motion
control and is often referred to as a "medial post." Some midsoles have additional cushioning technology such as air,
gel, grids, etc.
Mile
1609
meters; approximately 4 laps around track
Mills, Billy
10K Gold
Medallist in the 1964
Minerals
Essential
nutrient of body; must be ingested in the correct amounts in the body; aid in
the processes which use the other nutrients and compose some of the structures
of the body; may be obtained through diet or supplementation; over consumption
can be toxic
Motion Control
The
ability of a shoe to limit overpronation and provide
stability
Muscle Soreness
Pain,
stiffness, and soreness in a muscle due to microscopic tears of the muscle
usually due to doing more work than the muscle is used to (also called DOMS or
delayed onset muscle soreness)
Negative Splits
Running
the second half of a race faster than the first half
Olympics
Competition
held once every 4 years; highest goal for most runners
Orthotics
Inserts
placed inside shoes to correct biomechanical problems
Outsole
The
bottom-most layer of most running shoes; the layer that contacts the ground and
provides traction
Overpronation
The
excessive inward roll of the foot; overpronation can
be controlled through the use of motion control shoes and/or orthotics
Overstraining
Condition
when runner trains too much too soon and leads to fatigue, injury and/or
burn-out
Oxygen Debt
A state
where the energy demand is greater than what can be provided by oxygen thus
inducing heavy breathing to consume more oxygen
Pace
Measure
of the speed of running; usually quantified as minutes taken to run a mile; for
example a runner may run a 7:00 per mile pace for a marathon
Piriformis Syndrome
Pain in
the buttocks resulting from a tight piriformis muscle
pressing against the sciatic nerve; can be treated by stretching exercises for
the buttocks
Plantar Fasciitis
Foot
injury where there are micro-tears of the arch; especially painful in the
morning; can be treated by stretching the arch and calves; massage with hands
or rubbing foot on golf ball or shaving cream can; if untreated can lead to
heel spurs (spur of bone from the heel bone)
Peak
Scheduling
your training so that your best performance is timed for a goal race or event
PR
Personal
Record or Personal Best; fastest time a runner has run for a given distance
Prefontaine, Steve
One the
best American distance runners in history; known for his ferocious
competitiveness; killed in car crash at the age of 24 in 1975; two movies have
been made of his short career
Pronation
The
natural, inward roll of the foot; pronation begins
when heel contacts the ground, the foot then rolls inward to absorb shock and
transfer weight to the ball of the foot as it prepares to push off. It is a
natural and necessary motion for running and walking.
Protein
Essential
nutrient of body found in meats, eggs, dairy products, beans and nuts; should
comprise approximately 15-25% of calories in a runner's diet; converted into
the body's structures-bones, muscles, organs, etc.; over consumption is
converted to fat
Quarters
Jargon
for a quarter mile or 400 meters; often used when describing workouts where
runners run 400-meter (or quarter) repeats
Recovery Runs
Slow to
moderate running to recover from hard workouts or races and/or maintain aerobic
conditioning
Repeats
See
"Intervals"
Resting Heart Rate
The
number of times your heart beats per minute when you are relaxed and still; usually
measured first thing in the morning before getting out of bed
RICE
An
acronym for rest, ice, compression and elevation; a procedure for treating
certain injuries
Ride
A term
used to describe a shoe's ability to smoothly transfer a runner's weight from
heel-strike to toe-off
Road Races
Running
contests over streets; all runners can participate
Runner's High
Feeling
of euphoria some runners feel after a long, hard run or race (see Endorphins)
Knee
pain usually caused by the kneecap not sliding properly during movement; may be
related to muscular imbalances within the thigh muscles; can be treated with
strengthening exercises for weak muscles (usually the inner thigh muscle)
Running Economy
The
amount of oxygen consumed at a given running speed; a runner who consumes less
oxygen at this running speed as compared to another running is said to be more
"economical"
Samuelson, Joan
1984
Olympic Gold Medallist in the marathon; American
marathon record holder
Sciatica
Pain
running from the low back to the toes related to pressure on the large nerve
innervating this area—the sciatic nerve; should be evaluated by physician
Second Wind
Feeling
of more energy and less effort some runners feel after 15-20 minutes of running
Lower
leg injury where there is pain along the shin bone; usually caused by excessive
pronation or weak shin muscles; treat with ice and
stretching and strengthening exercises; can lead to stress fractures
Shorter, Frank
1972
Olympic Gold Medallist in the marathon; his victory
spurred the running boom of the 1970's
Singlet
A light
weight tank top worn by runners
Skin fold Calipers
Process of
determining body composition where several folds of skin are measured for
thickness and then used to calculate percent body composition
Slow Twitch
Type of
muscle fiber (cells which compose the muscles) which contract slowly but can
perform for a long time
Speed Work
Short,
fast intervals with recovery jogs between; increases your leg turnover and
maximizes your stamina and race confidence
Denotes
the time it takes to run a portion of a total run (often measured at mile
markers or other distinctive points along the way); for example, a runner may
run a 7:00 mile split between miles 4 and 5 of a 10K (6.2-mile run)
Stability
The
ability of a shoe to resist excessive motion; usually used to describe shoes
designed for neutral runners or mild over-pronators
Stamina
Your
ability to combine speed and endurance
Strength Training
Movements
against resistance to develop muscular strength; usually weight
training/lifting weights
Stretching
Movements
designed to increase a muscle's flexibility; best method is still being debated
but it appears that consistently stretching is the key to increasing
flexibility
Strides
Short,
fast but controlled runs lasting 15-45 seconds followed by full recovery;
benefits include faster leg turnover and improvements in running form
Supination
See
"Underpronation"
Supplex®
A
high-performance nylon fabric common in performance athletic wear and notable
for its sturdy, cotton-like feel, moisture wicking abilities and quick dry
time; brand name of DuPont®
Taper
Reducing
your mileage several days to three weeks before an important race to ensure
peak performance on race day
Tempo Runs
Type of
workout to improve the lactate threshold; usually consists of 15-30 minutes of
running at the lactate threshold speed
Toe box
The
front portion of a shoe. Also known as the forefoot
Underpronation or supination
The lack
of sufficient inward motion of the foot; highly cushioned, flexible shoes are
recommended to absorb shock and allow the foot to pronate
naturally
Underwater weighing
Process
of determining body composition where a person's weight, while submerged in
water, is used to calculate percent body composition; considered the best
method for calculating percent body fat
Upper
The top
portion of the shoe, usually made of leather, synthetic leather or mesh
material
National
governing body for running in the
U.S.O.C.
United
States Olympic Committee; US organization that governs the Olympic Games
Vitamins
Essential
nutrient of body; must be ingested in the correct amounts in the body; aid in
the processes which use the other nutrients; may be obtained through diet or
supplementation; over consumption can be toxic
VO2max
Also
called maximal aerobic capacity; maximum amount of oxygen that can be utilized
by the body; higher V02max generally equals better performance; can be improved
with training but has a genetic limit
The Wall or Hitting the Wall
A state
of exhaustion when your body runs out of glycogen or energy; usually around the
20 mile point in a marathon (also "Bonk")
Warm-up
Slow,
easy running before a workout or race that raises your heart rate and prepares
you for more intense activity
Water
Essential
nutrient of body; runners should drink enough throughout the day to maintain
clear urine and enough after a run to return to their pre-run body weights
Wicking
The
ability of a fiber to move moisture from your skin to the surface of the fabric
so that it can evaporate and keep you more comfortable
World Championships
Running
and track and field championships held once every 2 years; almost as
prestigious as the Olympics
Watching
a Cross Country Race
Support your son or daughter and team by coming to as many
races as you can and don't forget to show your school spirit by wearing the
school colors. Each race site will have
different vantage points for viewing the race.
Ask a veteran parent about the course and the best places to watch the race.
There are a few important rules that spectators must follow. First, other than in an emergency, DO NOT TOUCH ANY RUNNER. It could disqualify them and possibly the
team. Second, WATCH THE COURSE. As you
move from place to place you will have to cross over the course. LOOK
BEFORE YOU CROSS THE RUNNERS' PATH. Often
runners are strung out along the course and you can accidentally interfere with
them as you move.
Types
of Meets
There are generally two different categories of meets. The first is a Dual or Tri (sometimes even
Quad) meet. These meets are races
between
The second type of meet is called an Invitational. These meets have 15 or more High School teams
participating. Invitationals
often have separate Ninth-grade, Junior Varsity, and Varsity races and are
usually held on Saturdays.
Scoring a Race
Seven runners make up a team. At the Varsity level, times generally
determine who the seven runners will be.
The make up of the Varsity team can change as runners improve their
times.
The first five runners to cross the finish line contribute
to the team score. The points are
determined by their place. For example,
1st place = 1 point, 8th place = 8 points, etc… The points are added up and the lowest
score wins. If there is a tie, the 6th
runner's place is the tie breaker. Even
though the 6th and 7th place runners for a team are not
added, they push up other teams' scores if they beat the 5th runner
from one or more teams.
Weekday meets that involve two or more schools are scored
one on one. A team that has three
finishers in front of the first runner from another team cannot lose
mathematically (if five runners finish the race). The perfect score is 15 - 50 which includes
forfeits (less than five runners finishing a race).
Team
Traditions
The team
has developed a number of traditions over the years. Team dinners are scheduled
throughout the season. The team members
organize these, usually one or two nights before meets. All of the athletes are welcome. The main purpose is to have a chance for them
to get together socially away from practice and it really makes them a closer
knit group. They stay for as long as the
hosts wish. Some stay for a half-hour
and some for over an hour. Kids who come
to only of few of these meals never seem to get the true feeling of being part
of the team. They learn more about their
team mates, how to set priorities, and how to budget their time.
Other team bonding activities occur. On meet days the team dress similarly so that
other students recognize them as being on the team (Cross Country is seldom
highly publicized. We encourage the kids
to get to know team members of all grade levels.
A lot of
former team members continue to run after high school. Some enjoy running on their own, others join
running groups or clubs, and a number have competed on the college level. Regardless, they run because they enjoy it
and the benefits it brings to them. Every year a number of graduates come back to run with the team
during practices.
Collegiate
running varies a great deal. Division I
schools are very demanding while Division III schools are usually less stressful. I have discovered that young people often
find a college that they start following before getting to high school. Some set a goal of going to a particular
institution before really knowing about it.
I have also discovered that most athletes do not end up going to the
college they “loved” when they were younger simply because it was not the right
situation for them. As a result, I
encourage the kids to look around and be open-minded. Administrative decisions and coaching changes
can have a huge effect on a program from one year to the next. A number of our
The NCAA
rules on recruiting are extremely complicated.
If you have concerns, or questions, about a college coach who is talking
with your son or daughter, contact us and we will find out the proper
procedures
Running
is often a life-long activity but many former team members have told me that
they learned much more. They learn a lot
about themselves including the ability to do much more than they ever thought
they could. Teamwork is a vital part of
being on the team.
Hydration
Why must I drink a lot of water? Adequate
fluid intake is an often-overlooked aspect in athletics. Failure to maintain the proper level can
hinder athletic performance and can be physically harmful. Your body starts to become open to disruption
at temperatures over 75° and a relative humidity over 50 percent. As your level of exercise increases in very
hot weather, your skin and the temperature of the air around you are about the
same and the only way you can get rid of body heat is through the evaporation
of sweat. To equal out this loss, a plan
for fluid replacement must take place.
You can delay dehydration by consuming extra fluids. This will give your body a chance to perform
at its best level.
Why water?
Water is the means through which
all living processes occur. Water makes
up about 60 percent of the average person’s body weight and about 72 percent of
his/her muscle weight. It must be
replaced periodically. As physical
activity rises, so does the body’s need for water. When the air temperature and humidity levels
rise, the same is true.
What happens if I don’t consume enough? As your
loss of fluid goes up, there is a direct effect on how your body functions and
on your athletic performance. A high
rate of evaporation cools the body, but it also reduces the amount of water and
sodium in your body. As a result, it
reduces blood volume and how much blood the heart can pump. With less blood circulating, your muscles
will get less oxygen (the gas for your engine) and your heart (a muscle) will
be profoundly affected. The good news is that you have a fairly effective
cooling system as long as you replace lost fluids. However, if you lose 2 – 3 % of your body
water weight, it will adversely affect your performance, influence your body
temperature, and impact your muscle cell concentration time (that’s why dehydrated
athletes appear to perform in “slow motion”).
Further, if you lose 4 % of your body water weight, your body’s ability
to remove heat is disabled. If this
continues without fluid replacement, the body temperature will continue to go
up, leading to heat exhaustion, heat stroke, and even death.
How much is enough? Your
level of fitness, body size, and diet are determining factors. The harder you work, the harder it is to
balance your need for fluids. You lose water
through your skin, breath, urine, and feces.
Water needs to be replaced constantly through fluids and food. The easiest way to determine if you are
getting enough water is to check the color of your urine. The lighter the color the better. The saying “Sprite is great but the Dew is
not” is a good reference. If you take
vitamin supplements, be aware that they often turn your urine bright yellow
within several hours of you taking them.
Yuck, is there another way to know? You can
weigh yourself before and after physical activity and replace the difference
with 16 – 20 ounces of fluid for every pound lost. At least one study has revealed that this may
not be enough to properly hydrate your body. New studies indicate that athletes
on high protein diets need much larger amounts of fluids.
Why can’t I drink when I get thirsty? By the
time you get thirsty, it’s too late.
That’s why you need to drink water throughout the day in small
quantities. Gulping large volumes at a
time are not as effective.
Why water, how about other liquids? The
ideal fluid replacement is cool water.
Studies indicate that some commercially produced drinks have a role in rehydration. When
physical activities last more than 2 hours or when two-a-day workouts become a factor,
sports drinks, along with water may be considered an improved means of rehydration. If you
consume sports drinks, look for one that is low in sodium with about 6 – 8 %
carbohydrates (14 – 20 gm /8 oz.). Avoid
any drinks that exceed the above and that contain caffeine, as they are
counterproductive. Labels can be very
deceiving. Check the number of servings
per container (a small container may be 2 servings).
REMEMBER:
S Drink small amounts of water frequently
S Drink cool water upon awakening
S Drink cold water when you’re
hot – it leaves the stomach faster
S Prehydration is very important
S Be aware of the heat
and humidity
Sports Drinks Best for Active Kids
But Not All Sports Drinks Contain
Sufficient Ingredients
Active kids
need good hydration to prevent heat stroke -- it's just that simple. In fact,
kids who play sports are likely to sweat a lot and need electrolytes found in
the tried-and-true sports drinks. Fruit drinks or soft drinks won't prevent
dehydration or heat-related illnesses.
That's
the word from the National Alliance for Youth Sports (NAYS), which has set out
a few guidelines to help parents and coaches know the best fluids that active
kids should drink.
"As
a sports nutritionist and mother of active kids, I know there's a lot of
misinformation out there and I get all kinds of questions from parents about
what drinks are best for kids when playing sports," says Jackie Berning, PhD, RD, a sports nutrition consultant for NAYS,
in a news release.
"Parents
need to know that all beverages are not created equal when it comes to
hydrating kids on the playing field. The best beverages taste good when your
child is active and encourage drinking," she says.
The
Hydration Report Card outlines the ideal formulation for beverages for active
kids. Based on these criteria, beverages for active kids fall into three
categories:
1.
Makes the grade --
Sports drinks qualify because research shows their light flavor and sodium
encourage kids to drink up to 90% more than plain water to stay better
hydrated.
2.
OK (if it's the only
drink available) -- Water falls in this category because it's a good thirst
quencher, but research shows kids find it challenging to drink enough. And
water doesn't replace the electrolytes kids lose through sweat.
3.
Falls short -- Fruit
juices, fruit drinks, and soft drinks don't have the right amount of
electrolytes and contain too much sugar -- which can upset the stomach and slow
a child down.
Also,
products that just add "sport" to their name -- or show a sports
scene on their label - - are not real sports drinks. Don't be fooled just
because the words 'energy' or 'electrolytes' appear on the package. It doesn't
mean the beverage is truly supplying the right amounts or types of these ingredients.
The recommended beverage contents,
according to the NAYS, for active kids during sports and activities should
contain at least 100 mg of sodium
and at least 28 mg of potassium per 8 ounces and should be non-carbonated.
Some beverages
are fine for mealtime, Berning points out. However,
what's good with meals often falls short when kids are active.
Preventing and Treating Common Running
Injuries
"Don't
run and you'll heal," are the words that every diehard runner dreads hearing.
"Runners
don't want to stop running, and the good news is that you can run through most
pain without causing permanent damage," says Lewis G. Maharam,
MD, medical director of the New York Road Runners Club, the New York City
Marathon, NYC Triathlon, the Suzuki Rock 'n' Roll Marathon -- among others.
"But," he cautions, "if pain changes your running style, stop
and see a sports doctor."
Most
common running injuries are due to overuse, over training, or a biomechanical
flaw in body structure and motion.
Here's
how to prevent and treat the most common running injuries:
Runner's
knee is a wearing away of the back of the kneecap, causing pain in the knee.
This can occur because of decreased strength of middle quadriceps muscles, or
shoes that do not give proper support when you come off of your forefoot on the
inside. What to do? Maharam says the condition is
typically treated with a full-length sports orthotic and strengthening exercises directed at the middle
quad muscle. Talk to a sports medicine doctor about getting into physical
therapy and learning about the best stretches to heal runner's knee.
2. Stress fractures
Stress
fractures can be caused by over training, a shortage of calcium, or by some
basic biomechanical flaw -- either in your running style in or your body
structure, says sports podiatrist Stephen Pribut,
DPM, clinical assistant professor of surgery at the George Washington
University Medical Center in Washington, D.C. Common stress fractures in
runners occur in the tibia (the inner and larger bone of the leg below the
knee), the femur (thigh bone) and in the sacrum (triangular bone at the base of
the spine) and the metatarsal (toe) bones in the foot.
"The
more the miles, the greater the stress," says Maharam.
And this is one injury you should not ignore. "Stress fractures are like a
hardboiled egg," he explains. "The shell is cracked and next stop is
a full-fledged fracture." See a doctor who specializes in treating running
injuries, Maharam advises. "We only tell runners
to stop when they have a fracture or a stress fracture and then we put them in
a pool for water-running because stopping exercise is unacceptable to (most)
runners."
3. Iliotibial band syndrome, a.k.a. ITBS
Marked
by a sharp, burning knee or hip pain, ITBS is a very common running injury
among marathoners. Indeed, it's responsible for as many as 80% of all overuse
pains on marathon day. The ITB is a ligament that runs along the outside of the
thigh -- from the top of the hip to the outside of the knee. It stabilizes the
knee and hip during running, but when it thickens and rubs over the bone, the
area can become inflamed or the band itself may become irritated -- causing
pain. "ITBS may be caused by running on a banked surface that causes the
downhill leg to bend slightly inward and stretches the band, inadequate warm-up
or cool-down, running excessive distances, increasing mileage too quickly or
certain physical abnormalities," says Pribit.
The best
stretch? Place the injured leg behind the good one. If the left side is sore,
cross your left leg behind your right one. Then lean away from the injured side
toward your right side. There should be a table or chair that you can hold onto
for balance. Hold for 7 to 10 seconds and repeat on each side 7 to 10 times,
prescribes Pribut. Anti-inflammatory drugs such as
ibuprofen (some brand names are Motrin and Aleve) can help get the swelling
down, he says.
4. Shin splints
The most
common type of shin splints happens on the inside of legs. These medial shin
splints are a running injury that results from a biomechanical flaw in your
foot (which can be made worse by a shoe that doesn't offer enough support)
and/or over training.
"Your
best bet is to switch to a motion control or thicker shoe and a make sure to
stretch out your calf muscles" before and
after running, says Michael Fredericson, MD, doctor
for the Stanford Cross Country and Track Team and an assistant professor of
orthopedic surgery at Stanford University School of Medicine. Do this by
standing with your rear foot approximately two to three feet away from the
wall. Your rear leg should be straight, the front leg bent and your hands
touching the wall. Your feet should point ahead with heels on the ground. Hold
for 10 seconds and repeat 10 times on each leg. Now do the same thing with your
rear leg (that was straight) slightly bent at the knee. You should feel this
stretch lower down.
5. Plantar fasciitis
Also
known as pain in the middle of arch of the foot, plantar fasciitis
is a running injury most frequently caused by an abnormal motion of the foot or
too-tight calf muscles. Normally, while walking or during long-distance running,
your foot will strike the ground on the heel, and then roll forward toward your
toes and inward to the arch, Maharam explains.
"Your arch should only dip slightly during this motion but if it lowers
too much, you have what is known as excessive pronation."
What to do? "It is usually corrected with an orthotic
and calf stretches" before and
after running, Maharam says.
6. Achilles tendonitis
Achilles
tendonitis is a running injury that typically occurs from abnormal foot stroke
in push-off and too-tight calf muscles. "If you are pronating
to the side and pulling at an improper angle, it becomes stressed and inflamed.
That's why getting an orthotic to correct the
biomechanics of your foot stroke at push-off is key," Maharam
says. Also, he suggests doing the same stretch recommended for shin splints.
7. Muscle pulls
Whether
hamstring, quads, or any other muscle, pulls come from not being flexible
and/or overexerting specific muscles. "Basically, pulls occur because you
haven't stretched or because you are trying to beat your 18-year-old son in a
sprint and you are 45," Maharam says. Pulls are
basically small muscle tears, and the best way to treat a pull is to do more
stretching before and after a run. To prevent hamstring pulls, place one leg on
a chair and get your knee straight and bend over. Hold for 15-20 seconds. For
an acute injury, ice and anti-inflammatory medication is helpful.
8. Ankle sprains
Ankle
sprains occur because runners don't always watch where they are going.
"They can step off curb or into pothole," Maharam
says. "Pay attention to where you are running or run on a really good,
level track where there is less chance of finding a gopher hole." When and
if an injury does occur, ibuprofen and ice can help reduce swelling and pain.
9. Dizziness and nausea
"Most
runner's drink too much, not too little" water, Maharam says. This can cause over hydration -- also known
as diluting -- which lowers sodium levels in the body and stresses the kidneys.
Common symptoms of diluting are nausea, vomiting, and dizziness. To avoid these
problems, Maharam suggests: "Drink about one-cup
(8 oz.) of fluid every 20 minutes while running. This way you will avoid
becoming diluted."
10. Blisters
One of
the most common sports injuries, blisters on the feet are usually caused by
friction combined with excessive moisture. Avoid them by choosing synthetic
socks -- such as those by Nike Dryfit -- that wick
away moisture," Maharam says.
Remember,
Pribut says, that "about 90% of running injuries
are due to over training, so a very slow buildup is important, and so are rest
days." You'll save yourself pain and
reach your goals, Pribut says, if you "avoid the
'terrible toos' -- training too much too soon, too
often, and too fast."
Run Away from Injuries by: Jeff Galloway
Many
runners believe that running injuries are like death and taxes: inevitable. But
they're not. I'm proud to say I haven't had an overuse injury in more than 23 years.
Am I genetically gifted? Hardly. I've just learned a bunch of training
techniques that help me avoid what I call the "injury zone." The
injury zone is a set of four running conditions that can lead to injuries. Once
you know what these four conditions are, it's easy to adjust your training to
steer clear of them and run injury-free.
1. Weak Links
Most of
us have certain joints, tendons, or muscles that are more injury-prone than
others. As runners, we have to be protective of these spots in order to stay
injury-free. So be particularly sensitive to any irritation in your weak areas,
and back off on your running whenever you suspect an injury. Remember: An extra
day or 2 off from running won't put a dent in your fitness level, but can make
a world of difference if you're on the verge of an injury.
2. Faulty Running Form
When
running at an easy pace, most runners settle into the running form that works
best biomechanically for them. But when you push yourself
to run longer or faster than your current fitness level, running form often
breaks down, which can lead to injury.
For
example, at the end of a hard race or long run, many runners begin to overstride to compensate for tired and tight muscles. This
can irritate the hamstrings, glutes, and piriformis muscles (located underneath the glutes). To guard against form breakdown, do periodic
"form checks" while running and racing, and make adjustments when
necessary. Sometimes just backing off the pace will restore your natural
running gait.
3. Mileage Mania
The
human body is designed to improve its efficiency and capability through
repeated bouts of stress and rest. But even reasonable mileage increases of no
more than 10 percent per week can increase your risk of injury if they are
continual. Periodically, you need to let your body adjust to its new workload
for an extended period of 2 to 3 weeks before the next incremental increase.
During this period of maintenance, scheduled days off are key.
4. Overstretching
Stretching
is a fine preventive measure when performed correctly. But overstretching a
fatigued muscle can actually lead to injury. So when you suspect an injury
coming on, swap your stretches for a deep-tissue massage.
Many
times joint pain is caused by a knot in a muscle above or below the affected
joint, which then pulls on a tendon and causes pain where it attaches to the
joint. Deep-tissue massage can reduce the tension in the muscle, and over time
lessen the joint pain.
Take Action
Injuries
are easiest to treat right at the outset. Here's what you need to do if you
suspect an injury:
1.
Take 1 to 3 days off
from running.
2.
For inflammation, and
most injuries involve this, ice the area for 15 minutes at a time. Continue
icing the area for a full week even if the swelling and pain go away.
3.
For muscle pain and
inflammation, ask your doctor if you can take nonsteroidal
anti-inflammatory medication such as aspirin or ibuprofen.
4.
Once you're recovered
from an injury, keep running at reduced mileage for another 2 to 3 weeks.
For more
running info, see Jeff's book,
Cruise Control
You have
a lot of control over your injury destiny. Here are four training strategies to
help you assert that control and keep you running injury-free:
1.
Run every other day.
2.
Start each run
significantly slower than your regular training pace.
3.
Don't let faster,
fitter running partners coax you into running beyond your speed limit or endurance
level.
4.
Add regular walk
breaks to your long runs. Walk breaks reduce the intensity of runs and lessen
muscle fatigue during a workout, which lowers your risk of injury.
Running Nutrition - Fuel Your
Body for Running!
Eat
right and you'll run better. It's that simple. Your
body functions best, and you run better, when your diet includes the right
kinds of foods in the right amounts at the right times. The following
information will enable you to put together your ideal diet, one that will help
you achieve your ideal body weight, and get the most out of your running.
You'll learn the basics of good sports nutrition. Finally, you'll learn how to
hydrate and fuel your body before, during and after your workouts. We'll start
with information about the right kinds of foods. Ready? Here goes!
There are four substances that the body
requires in large quantities in order to function properly. These four
substances are: Carbohydrates, fats, proteins and water. These are called the
primary nutrients.
Carbohydrates
Why are
carbohydrates so important? Here's the easy one-word answer: Energy! Carbs, as they're affectionately called, provide a steady
stream of energy. So why not just pig out on carbs?
Bad idea. The body can store energy from carbs, but only
in small amounts (think of a storage unit versus a warehouse). These small
amounts are used up quickly during exercise. After a quick jolt, you're running
on empty. And you can't overload that storage unit either becasue
the body punishes you by turning the excess carbs to
fat! The trick is to store energy by eating carbs on
a continuous basis. Experienced runners eat the right carbs
in the right amounts at the right times! Carbohydrates are also known as
sugars. Experts recommend that your diet consist of 50 to 70% carbohydrates.
The standard unit for the energy your body uses is the calorie. Each gram of
carbohydrate provides 4 calories. Got all that? Be ready for a pop quiz at any
time! Now, to continue-carbohydrates are either simple or complex.
Simple carbohydrates
Simple
carbohydrates are the most basic form of sugar. Examples of foods containing
simple carbohydrates are candy, fruit and sodas. These foods can provide a
quick "shot" of energy-but it's only temporary. For this reason, you
should keep those simple carbohydrate snacks, like grandma's homemade fudge, to
a minimum. But feel free to enjoy a treat now and then, especially after a good
run.
Complex carbohydrates
Complex
carbohydrates provide energy on a more consistent, long-term basis. That's why
experts recommend that the majority of the calories you get from carbohydrates
be in the form of complex carbohydrates. Foods that are high in complex
carbohydrates include cereals, pasta, breads, rice, and potatoes and
vegetables. It's important that you maintain a diet high in complex
carbohydrates to support your running program.
The "little things" that make a BIG
difference
Performing
up to your full potential is often a matter of balancing a lot of little
things. For runners, the little things include meeting your nutritional needs,
working on your strength and flexibility, as well as controlling stress and
maintaining mental health. Successful runners set challenging but realistic
goals, plan carefully, train patiently, eat and sleep well and cultivate a
positive mental outlook. Attending to the little things not only creates
athletes, it's a key characteristic of those who achieve excellence, variety
and balance in their chosen vocations, relationships and inner lives. Each of
us can improve upon a few of the little things that make a big difference.
Fats
Fats, in
general, get a bum rap. There's a lot of confusion about how much fat is
healthy in your diet and the type of fat you should be eating. So here's the
scoop-your body needs fat. The problem is that fat is strongly linked to heart
disease and other medical problems. More scoop-not all fats are created equal.
They're all okay in limited amounts, but some are more okay than others. Fats
are classified as (1) saturated, (2) poly-unsaturated and (3) mono-unsaturated.
Saturated fats
Saturated
fats are easy to spot because they remain solid at room temperature. Common
examples include lard, butter and cheese. These fats are required by the body
in small amounts and should be a small part of your overall fat intake.
Poly-unsaturated fat
These
fats stay semi-solid at room temperature. Many margarine and butter
alternatives are made with poly-unsaturated fats.
Mono-unsaturated fat
Mono-unsaturated
fats are liquid at room temperature. Examples include olive oil and most other
natural oils. Some foods containing mono-unsaturated fats have been
"hydrogenated." Don't ask what that means but it's not good. Just
avoid them! Recent studies have shown that diets with a higher proportion of
mono-unsaturates seem to reduce risk of heart
disease. As a result, you should obtain 20 to 30% of your daily calories from
fats-with more from mono-unsaturated than from the other two. All excess fat in
your diet is stored in your body as..? You guessed it - fat!
What does "low-fat" mean?
Low-fat
foods are foods in which 30% or fewer of the calories in a serving are from
fat. Yeah, that's a head-scratcher, huh? To figure it
out, read the nutrition label on the package. First, find the total number of
calories in a serving. Second, find total number of calories from fat. If the
second number is 30% of the first (or less) you've got low-fat! That doesn't
mean you can go on a low-fat binge! You lose weight by eating fewer calories
than you burn. Fats contain humongous amounts of calories-9 per gram! When you
eat less fat, you reduce a risk factor for disease, but it's no guarantee
you'll lose weight. The key is to look at your diet as a whole, and find out
where those calories are coming from. And don't forget that the amount of
exercise you get is just as important as what you eat.
Protein
As you
exercise and eat right, you'll feel your body getting stronger. Why? Because of
the protein you eat. Protein builds strength in your muscles and tendons, and
helps them stay healthy. It also provides energy-4 calories per gram. Meats,
eggs, beans and nuts are common examples of foods that contain significant
amounts of protein. Experts agree that runners need 10 to 20% of their daily
calories from protein. However, most people eat two to three times their
protein requirement each day! So many burgers, so little time!
Water
Like the
surface of planet earth, your body is mostly water-between 60 and 70%. Although
water does not provide any energy (or calories), your body requires large
amounts of H2O in order to function properly. Water regulates the core
temperature of your body. As you run, your working muscles produce large
amounts of heat that must be dissipated to prevent the core temperature from
rising dangerously. To dissipate this heat, your body perspires, and loses
large amounts of water. As a runner, you should consistently hydrate yourself
during both warm and cold weather, so that you never become thirsty. By the time
your thirst mechanism is activated, your body is already suffE.g
from dehydration-hurting your running and putting you
at risk. You know you're drinking enough water if you urinate about once an
hour and your urine is clear. So-gurgle gurgle-drink lots of water, okay?
Basic "on the run" nutrition and
hydration guidelines
Pre-run:
Consume
25-50g carbs 1-2 hours before exercise. Try an energy
bar, bowl of cereal, bagel, fruit...your usual diet. Drink 8-16 oz. of water or
combine with the above in a carbohydrate drink.
During run:
Consume
25g carbs for every 45 minutes of exercise. Go for a
gel pack. They typically contain 25-30 grams and are easy to digest. Drink 4-8
oz. water or diluted sports drink for every 15 minutes of exercise.
Post-run:
Consume
25-50g carbs immediately after exercise. This can be
a combination of food and drink. Of course, you will need to re-hydrate with
water while eating an energy bar, bagel, or some form of carbohydrate.
Or, you can drink 25-50 grams of carbohydrates in a sports drink if you have a
hard time eating right after a workout. Begin drinking 16 oz. of water for
every pound lost during exercise. Continue to drink water throughout the day.
Consume another 25-50g carbs 30 minutes after
exercise. Consume 50-100g carbs and 20-40g protein 1
hour after exercise. This is a good time to eat a well balanced, sit-down meal.
Soup and a sandwich, salads, whatever suits your tastes. Chicken and tuna are
great sources of protein. Consume 50-100g carbs per
hour and 20-40g protein every 2 hours. Continue to do this for 6 hours after
your run. You will find that by following this routine, especially on your long
run days, you'll feel refreshed rather than exhausted after your workout.
A note on sports drinks
For
exercise lasting more than one hour, try GU20, Powerade
or similar sports drinks. When consuming a sports drink during exercise, water
it down to half dilution for easier absorption. Higher concentrations of sports
drinks are good for after the exercise session when the body is most receptive
to absorbing and storing carbohydrates.
K.I.S.S. Nutrition
One of the most overlooked aspects of
being a good runner is nutrition.
Everyone knows that you should eat a balanced diet but in today’s world,
it is not so easy to achieve this goal.
Whole grain and high fiber foods are
often lacking in many runners’ diets.
Both are very important in keeping your “engine” going strong over an extended
time. These foods keep your blood glucose (sugar) at a steady rate, which means
that it will be there when you need it.
Many female runners do not consume
enough calcium. Yogurt is a great source
of calcium. Milk is another good source
but research seems to indicate that anything less than 2% (like skim) has lost
too much of the “good stuff” that we all need.
Skipping meals (particularly breakfast)
is not a good thing to do. If you skip a
meal, your body has to struggle to get the needed energy to perform. When this happens, you lose most of your
efficiency.
Dispelling Some Myths about Food
Myth - Starchy foods
like bread and pasta are fattening.
Fact - Most starchy foods are rich in
carbohydrate. This is the main source of
energy for the muscles during strenuous exercise.
Myth - Starches are
best for optimum athletic performance.
Fact - In many instances starchy foods (e.g.,
potatoes) are too bulky to eat in the quantities needed for active
athletes. Sugars can help increase
carbohydrate intake.
Myth - Diets high in
sugar are less nutritious.
Fact - Studies have shown that diets high in
sugar (from a range of sources, including dairy food and fruit) often have
higher levels of micronutrients, including calcium, riboflavin, and vitamin C,
than low-sugar diets.
Myth - All fats are
bad for you.
Fact - Not all fats are the same; some are good
and some are bad. Most people know that
you should try to limit the amount of saturated fat that you consume. Reading nutritional labels helps but at the
present the worst fat is not labeled. Trans fatty acids are bad news but you have to look for the
words “hydrogenated” or “partially hydrogenated” in the ingredients list to
find the source of trans fats.
Stride
Rate / Running Cadence
Elite
runners tend to stride at about the same rate, almost always 180 or more steps
per minute. This means that they are
taking 90 or more steps with each foot each minute, a rate that doesn’t vary
much even when not running fast. The
main change that is made as a runner goes faster is in stride length; the
faster they go the longer the stride becomes, with little change in rate of leg
turnover.
Very few
younger runners take as many as 180 steps per minute. Some turn over as slowly as 160 times per
minute. The main problem associated with
a slower turnover is that the slower you take steps, the longer the time you
spend in the air, and the more time you are in the air, the higher you displace
your body mass and the harder you hit the ground on landing. When you consider that many running injuries
are the result of landing shock, it is not surprising that experienced runners
tend to turn over faster than do individuals who are new to the sport. If a group of beginners were required to start
running 100 miles a week, right at the start of their running careers, probably
one of two things would happen: there would be a substantial number of
injuries, and those who didn’t get hurt would learn to take quicker, lighter
steps.
If you
count the steps of a good runner during various stages of a race, chances are
he or she will not lose the cadence he or she began with. We often talk about getting into a good
running rhythm, and the one you want to get into is one that involves 180 or
more steps per minute.
If you
count your own stride rate and it is considerably slower than what is
suggested, try to work on a shorter, lighter stride. Imagine that you are running over a field of
raw eggs, and you don’t want to break any of them – run over the ground, not
into it. Try to get the feeling that
your legs are part of a wheel that just rolls along, not two pogo sticks that
bounce along.
If you
want to practice improving your stride rate, concentrate on it during easy
runs. Rate usually goes up for slower-turnover
people when they race shorter distances, so often you don’t need to think about
it during faster quality training. When
practicing turning over faster on easy training runs, don’t let the fact that you
are taking quicker steps force you to run faster. Try to run at your normal training speed, but
do it with a shorter, quicker stride rate.
With some practice, you will soon find it becomes quite natural, and
probably more comfortable.
Breathing Rhythms
Most
elite distance runners breathe with what is referred to as a 2 – 2 rhythm -- taking 2
steps (1 with the right foot, 1 with the left foot) while breathing in, and 2
steps while breathing out. This gives
the runner about 45 breaths per minute (remember that most good runners take
about 180 steps per minute, 90 with each foot), because with 4 steps for each
respiratory cycle (2 steps breathing in, 2 breathing out), 180 divided by 4
equals 45. This is an ideal rate because it gives the runner adequate time for
a substantial amount of air to be moved in and out of the lungs with each
breathe.
In the
latter stages of a 5K race, 45 breaths per minute may not be enough. In this case, due to the desire to maintain
some regular rhythm of breathing, the tendency is to shift to about 60 breaths
per minute, which means either taking 1 step while breathing in
and 2 awhile breathing out, or 2 in and 1 out.
These would be referred to as 1 – 2 or 2 – 1 rhythms. The latter seems to be preferred by most good
runners.
When not
breathing particularly hard, slower breathing rhythms are sometimes used. An example is a 3 – 3 rhythm,
which is often used during easy runs, but becomes stressful at tempo pace or
faster. A 1 – 1 rhythm leads to very
shallow breathing and is not an efficient way to ventilate the lungs (not
recommended).
Breathing
rate can be used to monitor intensity of effort while running. You should be comfortable with a 3 – 3
pattern on an easy run, and maybe even a 4 – 4 pattern, if so desired. However, if 3 – 3 does not provided you with
enough air on an easy run, then it’s not an easy
run. Slow down to where 3 – 3 is
comfortable. You may prefer 2 – 2 on an
easy run, but be able to go 3 – 3 if necessary. If for no other reason than to
prove it is an easy run. On the other hand,
3 – 3 is not fast enough to meet the demands of a distance race; the
recommended rhythm is 2 – 2.
Knowledge
of breathing rhythms can assist you in races; by helping you determine how fast
to run up hills, for example. If you are
trying to maintain a constant intensity while going up and down hills, focus on
adjusting speed so that the 2 – 2 rhythm feels equally demanding (or
comfortable) during all terrain changes.
Naturally, this means slowing down on the rough terrain (or up hills)
and being able to speed up going down hills.
Another
situation when knowledge of breathing rhythm can be useful is when you get a
side stitch. Usually stitches are
aggravated by a fast, shallow breathing rate; a slower, deeper pattern can aid
or eliminate a side stitch. Next time
you get one of these sharp pains in the side or gut, try going to a 3 – 3
breathing rhythm and see if it helps.
About
the only time a 1 – 1 rhythm may not be detrimental is during the final minute
or so of a race. Keeping a 1 – 1 pattern
for longer than a couple of minutes is usually
counterproductive. In general, you will
use a 2 – 2 rhythm in most races, possibly switching to 2 – 1 the last third of
the race.
During
all types of training, the same principles apply. A 2 – 2 breathing rhythm is preferred for
most quality training. Even though a 3 –
3 can be used on easy runs, I suggest using 2 – 2, just to be consistent. Further, 2 – 1 may be called upon during the
latter stages of an interval session in which workouts (the repeated runs that
make up a session of intervals) last several minutes each. It should not be necessary to rely on a 2 – 1
rhythm during tempo pace and race pace work; in fact the ability to avoid this
faster pattern can be used to keep you from going too fast at times,
particularly on a tempo run.
Uniform Care
Always
wash the top (singlet) separate from the shorts. Please use a mild detergent. The top will dry quickly by just hanging it
up. The shorts and the top will probably
shrink if placed in a dryer. The uniform
must be returned at the end of the season.
Foot Care
Shoes – Having the proper footwear is extremely important. Most aches and pains are related to improper
shoes. This guide has already covered
where to get good shoes so it will not be dealt again. Once you get the proper shoes, how you treat
them can make a big difference in how they last. The best way to get them clean is to throw
them in the washing machine. Be careful,
hot water and detergent can cause damage.
Throwing them into a clothes dryer is also a bad idea as they may shrink
or come apart. They will dry fairly
quickly if you put them in front of an air vent or refrigerator. Another trick is to ball up toilet paper and
push it in your shoes overnight. An
important note is to please be aware that you cannot judge the condition of
your shoes by looking at the outside.
The outside materials often still look good after the inner materials
have lost their resiliency.
Socks – Most people take socks for granted. They are not what the used to be. Cotton socks often absorb water, bunch up,
and cause blisters. New materials like
Cool Max™ are a great help. There are
also multi-layered socks designed just for blister prevention. You should always wear clean socks on each
run. Just like shoes, socks wear out
with usage.
Blisters – If
you get blisters, despite doing the above, you must take care of them or
possibly face the problem of blood poisoning.
We send people to the trainer to take care of them as soon as
possible. When not running, getting air
to the blister is very important. If the
blister pops, the loose skin must be trimmed neatly. While running, it needs to be protected. Fresh aloe (from the plant) can be a great
help.
Running
Rules
·
Run on side of road
facing traffic as often as practical (stay on side)
·
Watch for turning
vehicles at all intersections (MANY DO NOT STOP!)
·
Only run with 2
abreast (no more!) where is room for more than 1
·
Use your eyes and
ears
·
You must be alert!
Highly
Recommended Sport Bag Contents
·
Uniform: singlet (tank top) and shorts
· Warm up suit or sweats (a cheap rain poncho is a great
addition)
· T-shirt - long sleeve an option
· Under garments
· Socks - at least 2 pair
· Running shoes and/or racing flats - take an extra pair if
you have one
· Towel
· Safety pins
· Toilet paper
· Band aids for after the race
· Foot powder - a great way to prevent blisters
· Tums - an aid for "butterflies" before a race
· Extra feminine hygiene products
· Snacks - things that will not spoil or get stale quickly
· Add lightweight gloves, a hat, and running tights for later
in the season
· Plastic trash bags (3) - Use one to line the inside of the
sport bag. Keep another handy for wet
and muddy clothes and shoes. The third
is a catchall to throw books and backpacks in if it is wet.