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Regular advice on running and RunCoach
Topic: TrainingThe new items published under this topic are as follows.
Posted by: pshields on Monday, September 26, 2005 - 04:19 AM 3562 Reads
Post-Workout Chicken Wings Provide Pointers On Muscle-Pulling
By Owen Anderson, Ph. D.
September 23, 2005
Lots of runners carry out passive stretching movements before their workouts and races. Members of many top collegiate cross-country teams perform stretching routines before running. Heck, even major-league baseball and basketball teams stretch out before their games. The practice is widespread.
Research, though, reveals that pre-exercise stretching can not be recommended. There is no evidence, for example, that it actually enhances running performances. In addition, some research has indicated that pre-running stretching actually increases the risk of injury.
Posted by: pshields on Sunday, September 25, 2005 - 12:43 PM 1315 Reads
Mind games allow runners to level hills
By David Kiefer
Wed, Sep. 21, 2005
The Los Gatos High girls glanced at the cross-country course they would run for the first time and were disappointed. It seemed too flat.
But that was before Coach Monica Townsend saw the massive hill at the other end. She couldn't hide her enthusiasm.
``All right,'' she told her girls. ``Here we go.''
Some hate them, some love them, but in cross-country, you definitely can't avoid them. As Los Gatos seemed to prove in winning the De La Salle/Carondelet Invitational on Saturday at Concord's Newhall Park: It's all in the attitude.
For many runners, hills are things to fear. They are intimidating barriers that loom over race courses throughout the Central Coast Section, at places like Montgomery Hill in East San Jose, Cardiac Hill at Belmont's Crystal Springs, Cougar Hill at Half Moon Bay and the steep face simply known as ``The Hill'' at Soquel.
Runners can prepare physically for searing quadriceps, burning lungs and a rapid heartbeat, but mental preparation is totally different.
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Posted by: pshields on Sunday, September 25, 2005 - 04:53 AM 1505 Reads
Posted by: pshields on Thursday, September 22, 2005 - 04:04 AM 1655 Reads
Runners flock to the beach for rigorous workout
By Alicia Chang
Sep. 11, 2005
For nearly 40 years, Ron Lawrence ran on sandy beaches as part of his marathon training. He loved inhaling the salty air and listening to the sounds of crashing waves as he got in shape.
Now 80, Lawrence still runs once a week in ritzy Broad Beach in Malibu at low tide when the sand is hard-packed.
"There's nothing like running on the beach," said Lawrence, a retired doctor and 13-time Boston Marathon competitor. "It's a wonderful sensation."
With more than 100 miles of sun-kissed beaches, Southern California has always been a runner's paradise. Many hard-core runners flock to the Pacific coastline to leave their footprints in the sand, jogging and sprinting under a dawning sky or setting sun.
But beach running can be a challenging workout.
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Posted by: pshields on Wednesday, September 21, 2005 - 04:03 AM 1827 Reads
Shoe choice calls for groundwork
By Tiffany Dias
Sep. 13, 2005
When it comes to running, wearing the wrong shoes for your feet is like wearing a bicycle helmet to play baseball. Having the right equipment matters.
Not all feet are created equal, and each foot type needs exactly the right shoe to prevent blisters and aches or worse.
Knowing how your foot hits the ground dictates what shoes to buy. Walkers and beginning runners tend to hit the ground heels-first, calling for heavy cushioning at the back of shoes. More experienced athletes run on the balls of their feet and need a shoe with substantial soles at the front of a sneaker.
Barbara Saia, 40, of San Luis Obispo, a marathon runner and Central Coast campaign manager for the Leukemia & Lymphoma Society's Team-In-Training, recruits volunteers to walk or run marathons. She counsels volunteers to seek help from shoe professionals before starting their training.
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Posted by: pshields on Tuesday, September 20, 2005 - 04:05 AM 2072 Reads
Moisture-wicking clothing makes sport more enjoyable
This is the third in a series of four columns chronicling the Gear Junkie's training and competition in Ironman Wisconsin, a full-scale Ironman triathlon event that includes a 2.4-mile swim, a 112-mile bike and a 26.2-mile run.
The final leg of an Ironman triathlon - a painful 26.2-mile marathon run - is undoubtedly the most loathsome and horrific portion of the race. After the swim and several hours of biking, most athletes are beat up and physically drained at the start of the run, and the end is only then just barely in sight.
To prepare for this run to end all runs, I cross-trained all summer long with trail running and orienteering. I also hit the treadmill at the gym for sprint sessions five days a week. Key gear included shoes from Asics Corp. and Brooks Sports Inc. and body lubrication products from Genesis Pharmaceutical Inc. and Squeaky Cheeks.
Posted by: pshields on Monday, September 19, 2005 - 04:30 AM 1295 Reads
You can run, but need not race, to keep pace with a healthy lifestyle
BY RICHARD SEVEN
Fri, Sep. 16, 2005
I grew up in Eugene, Ore., back when, we used to say, you had to be either a logger, a hippie or a runner.
Practically everyone knows about the legends of Steve Prefontaine and his coach, Bill Bowerman. But their storied shadows obscure Eugene's real story of stamina. The ranks of hippies and loggers have thinned, but the runners are still chugging along.
Why run? I kept asking myself that as I raced up and down steep Skinner's Butte on the northern edge of downtown. I never quite got addicted, but I still smile when I recall striding along the Willamette River, feeling the air brush my face and locking into that zone where my feet didn't even seem to be hitting the ground. It became so easy, and I became so eager that during a college running class, my teacher let me run on my own for the term. I asked, "Will there be a test at the end?" She said, "I trust you'll run." I did.
So while I understand why 20 million North Americans run, I also understand, now that I'm older, about how work schedules interfere, how pavement tortures backs and knees, how dodging traffic around Seattle's Green Lake gets aggravating. So I thought it was time to check in with experts and offer some advice for starting and maintaining a running program. Among the keys:
Posted by: pshields on Sunday, September 18, 2005 - 04:14 AM 3131 Reads
Running shoes - the most important tool of the trade
From beginners to pros, there's a type to exactly fit your needs
By Lindsay Nash
September 15, 2005
Running the Citizen-Times Half-Marathon this weekend? Or just starting out in the world of running? Forget about the headphones, the nylon running shorts or the energy bars. All you need is a good pair of shoes.
From motion-control trainers to racing flats with spikes, running shoes are as diverse and varied as the runners who wear them.
Whether you're new to the world of 5Ks and half-marathons or you're a sponsored professional, there's a shoe to fit your feet - exactly.
Running shoes have evolved into what shoe experts call "a science" -examining the way a foot lands, known as pronation, and finding the running shoe that best supports your feet, shins, knees and upper body.
"Running is a cheap sport," said Norm Blair, owner of Jus' Running. "All you need is a good pair of shoes. It's the main ingredient of the sport."
And it's important to get the right shoe, Blair said, or you'll end up with blisters and shin splints, at the very least.
Posted by: pshields on Saturday, September 17, 2005 - 06:24 AM 1697 Reads
Lindgren helped 'start a running revolution'
By Rich Myhre
September 16, 2005
Four decades ago, Gerry Lindgren became one of the world's best distance runners largely because he was otherwise an athletic failure.
He tried out for the football team, "but I was such a wimp," admitted Lindgren, who was excused from the squad midway through his first practice.
Basketball? Not his thing. "I couldn't dribble the ball," he recalled. "And I was terribly uncoordinated. I couldn't even make it down the floor without falling down."
As for baseball, "unfortunately you have to be able to hit the ball. Again, my coordination just wasn't there."
Eventually Lindgren turned to running, where he not only survived, he flourished. With a work ethic that would be remarkable today and was completely unheard of in the early 1960s, Lindgren blossomed into a runner who made the United States Olympic team while still in high school, and went on to become one of the most decorated collegiate runners in NCAA history in his years at Washington State University.
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Posted by: pshields on Friday, September 16, 2005 - 04:32 AM 2186 Reads
Can Going To The Ball Help You Run Faster?
By Owen Anderson, Ph. D.
September 9, 2005
The idea that improved core stability leads to better running economy appears to be one of those 'slam-dunk' propositions. After all, upgraded strength in the abdominal and low-back muscles should prevent unnecessary movements of the trunk during running, lowering the energy cost of moving along at one's chosen pace (overall cost is reduced because the muscular activity needed to correct improper trunk motion becomes minimal). A solid core also provides an unshakable foundation for the legs as they exert force upon the ground; this should lead to more distance covered per step and per unit of muscular force, enhancing efficiency. Finally, a Gibraltar-like core reduces the likelihood of excessive arm swing during running (1). Extra arm swing is often a natural attempt to compensate for weak core muscles; when the core lets the trunk rotate too much with each step, the arms try to compensate by 'overswinging' to fight off the trunk's wild gyrations. Get the core in shape, and the arms settle down, too.
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