Just a couple of important reminders as we’re now almost 3 weeks away from our 10K.
How are your shoes? Getting properly fitted for very good running shoes is critical for running efficiency and injury prevention. I just a pair of the Asics Gel Nimbus 11’s and they feel great! If you need new shoes, get them now so you can break them in before the 10K…and ask for the $10 off coupon to Ronckers.
How’s your body feeling? If your body needs a break from “pounding on the pavement” you can substitute non-impact cardio exercise, like an elliptical machine or biking, as needed.
How's your hydration? Hydrations levels are critical as the temperatures increase in August and early September, and as we increase our mileage. The combination of long running and the heat index (heat + humidity) can lead to fast depletion of water. Remember, water plays a very important role in muscular contractions and running efficiency. Without the right water balance, your muscles simply cannot contract at normal intensity levels, leading to poor performance and a decrease in the effectiveness & enjoyment of your run.
For example, a drop in body water volume of a mere 1% can cause a reduction in performance of over 10%. That means you’ll have to exert yourself that much harder during a run to achieve the same distance had you been sufficiently hydrated. Click here for how much water…
How’s Your Strength Training? Maintaining your strength training is vital as we increase our running volume and distance. Your lower body needs muscle tissue to absorb the pounding from running (lunges, squats, split-squats, dead-lifts). The core of the body is “command central” during all human movement, especially running. The CORE controls the rotational mechanics between the upper and lower extremities (running efficiency and stride frequency) and the force production of the lower body (stride length). Keep up with your rotational strength training (diagonal chops with core balls or dumbbells, bicycle crunches, Russian twists, supine reach arounds with legs elevated). More information on strength training for runners is here: http://cincinnatifitnessrunning.blogspot.com/2008/06/week-3-routine.html
Okay, here’s next week’s schedule:
Monday – Boot Camp or XT
Tuesday - Run 4 miles easy
Wednesday - Boot Camp or XT
Thursday - 5 mile pace run
Friday - Boot Camp or XT
Saturday - 8 miles slow
Sunday – Rest
(XT = Cross Training or Strength Training)
I look forward to seeing you tomorrow at the studio (7am) for our 5 mile run!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
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