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
Sunday, March 13, 2011
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.
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.
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.
Thursday, October 28, 2010
Training for a long one
As I train for a half marathon, I have learned a couple of things.
If you have not trained with an Ipod, I recommend you try it, not only does it take your mind of the thought "why am I doing this?" but it also helps you zone out and get into a "step" rhythm. Try and pick songs that go with your stride. Such as -stepping to the beat of the song.
To help with music choices, log on to http://www.runnersworld.com/cda/special/0,7889,s6-240-466-0-0,00.html. They have many playlists used by the pros!!!
Another thing I learned- When you are picking a route to run, focus on running somewhere where it is fun. "Sight seeing" if you will. Running through country setting will get boring over time, but keeping your eyes on different things will keep your mind of the thought " why am I doing this?"
A great site I use is http://www.mapmyrun.com/ You can drop and drag a route to decided how far you want to run, and where you can go locally though your town.
If you have not trained with an Ipod, I recommend you try it, not only does it take your mind of the thought "why am I doing this?" but it also helps you zone out and get into a "step" rhythm. Try and pick songs that go with your stride. Such as -stepping to the beat of the song.
To help with music choices, log on to http://www.runnersworld.com/cda/special/0,7889,s6-240-466-0-0,00.html. They have many playlists used by the pros!!!
Another thing I learned- When you are picking a route to run, focus on running somewhere where it is fun. "Sight seeing" if you will. Running through country setting will get boring over time, but keeping your eyes on different things will keep your mind of the thought " why am I doing this?"
A great site I use is http://www.mapmyrun.com/ You can drop and drag a route to decided how far you want to run, and where you can go locally though your town.
Friday, August 13, 2010
Races to experience
Southern Oregon
Septmeber 18, 2010-Prefontaine Run- Coos Bay, OR - 2 mile, 10 K
September 26, 2010-Moore Mountain Trail Runs-Klamath Falls, OR- 5K, 1/2 Marathon
November 13, 2010-Competitive Athletics- Grants Pass, OR- 5K, 10K, 1/2 Marathon
November 25, 2010- Turkey Trot- Medford OR, 2 mile, 8 mile
Eugene Oregon
September 5, 2010-Eugene Women's half Marathon
Septmeber 18, 2010-Prefontaine Run- Coos Bay, OR - 2 mile, 10 K
September 26, 2010-Moore Mountain Trail Runs-Klamath Falls, OR- 5K, 1/2 Marathon
November 13, 2010-Competitive Athletics- Grants Pass, OR- 5K, 10K, 1/2 Marathon
November 25, 2010- Turkey Trot- Medford OR, 2 mile, 8 mile
Eugene Oregon
September 5, 2010-Eugene Women's half Marathon
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| 10 miler- Pear Blossom run! |
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| Warming up for my first run. Competative athletics 10K |
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| Josh and I did the Rooster Crow! |
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| My supportive Family! |
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| In action Mile 6 |
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| My best Running Buddy! |
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| Running the Town! |
Training in Oregon
Whether it be 1 miles, 5K, 10K, Half Marathon, or Marathon everyone needs motivation, goals, and a path to run on. Oregon has so many races and rave runs its enough to keep you running for the next 3 seasons. I am here to share my trials, wins and losses of what I have learned as a runner.
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