We are now 5 weeks away from our first major milestone of completing a 5K, or approximately 3.1 miles, (on July 12, click here for a Flyer). Our training this week is getting us very close to the 5K distance...
Below is our schedule for the week...along with an aricle on proper footwear to maxmize your performance while minimizing your injury risk.
Tuesday - Run 28 min
Thursday - Run 28 min
Saturday - 2.75 miles
Sunday - Rest
Proper Footwear to Minimize Injury and Maximize Performance
Often overlooked by runners in training is the importance of proper running apparel/footwear. Think of the human body as a complex, physiological machine that if properly equipped, can accomplish some amazing things. And the "machine's" primary contact with another object when running occurs with the foot hitting the ground. The action and reaction of running occurs at this point of contact, with the ground putting a stress on the foot at every stride and vice versa. (Remember, that for every action, there is an equal and opposite reaction.)
Think of your automobile sitting in your garage or driveway. If it's winter, you might think about putting on a set of snow tires to get better traction in the inclement weather. You would not use the same set of snow tires during the summertime when asphalt temperatures often soar in excess of 100 degrees Fahrenheit.
So, since we're mostly running on evenly paved surfaces, you are going to want to find a shoe that provides both comfort and shock absorption. When in doubt, go with the most cushioning as this softens the blow to your body on each stride and reduces your chances for injury.
It's also important to remember the fact that with proper form, the ball of the foot will absorb the brunt of the body's impact with the ground, putting an intense amount of stress on the foot as essentially an area of a few square inches bears most of your body weight.
Injuries occur far too often when people push their limits when their bodies are not yet ready and deviate from good running form. Doing this usually places undue amounts of stress on different parts of the foot and lower body that simply cannot be handled by the joints, bones, ligaments, muscles and tendons. The lesson? When you're just starting out, don't be tempted by the person running faster than your standard easy pace. Take it slow, let your ego go, and after you have built up a solid base through our progressive training program, you will be able to push yourself to limits you never even knew you had.One last thing. The idea of striking the ground with the ball of your foot should not be taken 100% literally. However, it is a great concept to focus on during our runs as to avoid the pitfalls associated with flat-footed or toe running, and the closer you can be to striking with the ball of the foot the better off your running will be.
Your friend in fitness,
Brian Calkins
NSCA-CPT, ACE
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.cincinnatifitness.com
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