Sunday, March 13, 2011

Upcoming races

Pear Blossom- April 9, 2011 Medford Or

Eugene Marathon- May 1, 2011 Eugene Or

Rooster Crow- June 25, 2011 Rogue River Or

Butte to Butte- July 4, 2011 Eugene Or

Eugene Womens Half Marathon- September 4, 2011 Eugene Or

Prepare for long distance!

As you learn more about your running comfort (stride length, hand placement, breathing) you will be able to naturally run longer without loss of energy.
Some tips to conserve energy on a long run:

Feet Placement- The best way to expend energy slowly is to "skim" the ground as you run. (not literally, even though it feels as though you are.) When running a short distance people tend to run on their toes and bend their back leg high. Almost like a bounce. While this comes natural as you run, you do burn your energy rather quickly. Instead try staying a little lower to the ground and give little to no bounce. You will find that you can run miles more from this technique.

Midsection- Ever notice yourself twisting your ribs as you run? This can cause many problems for distance running. It can lead to the "side stich" also knows as side aches, shortended or lack of air flow, and shoulder pain. Try and keep your upper body square to the trail you are on. This also expends less energy.

Arms- Keeping your arms at a 90 degree angle and close to your side will provide momentum and comfort for distance. After 7-8 miles of straight running you may notice your arms and hands tingling. I shake out my limbs as I increase my mileage.

Wednesday, February 23, 2011

Excuses, Excuses!

While some say they do not have time to fit in a twenty minute run, other say their knee hurts, shins hurt, and feet hurt. Some common tips to preventing or helping reduce pain is right here for you.

Back Pain- Could be the cause of weak legs. While your back supports you body's movement, the legs hold all the force. The cure: Stretch well before running. Try to avoid static stretching. Start with jumping jacks to get your tendons, ligaments and muscles warm before streching them to the max. Cross training is also very important. To strenthen legs- example: squats, lunges and stair running.

Knee Pain- (Runner's Knee)- I have been a victim of this problem for years. Although there are many knee injuries- Runners knee is the most common. Pain in the center or behind the knee, the knee feels as though it is giving out, cracking noises and swelling are common symptoms. To avoid these problems- try running on softer ground, rather than the usual concrete/pavement. Do not increase you mileage for than 10% a week. This will help your body as a whole improve and prevent injury. If you already suffer from Runners Knee- reduce mileage. Allowing your knee to heal itself is the most important thing. But also RICE it after a run. (RICE- Rest, Ice, Compression, Elevation). Proper shoes are also a preventative tool.

Shin Splints- It means you are running too much, too soon! Try taping right below your knee to relieve some pain while exercising. Shoes are an important part of running. Shoes should not exceed 300 miles on them.