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Hi Everyone,<br>
<br>
<b>Developing running and walking form</b><br>
<br>
This week's focus is on developing running form. By running faster
for short periods, you can concentrate on the aspects of running
that lead to greater efficiency and reduced risk of injury. There
are other benefits as well, but for this session, let's keep the
focus on running form. Typical components of good running form are:
foot strike location beneath torso, fast cadence, shoulders relaxed
and elbows near 90 degrees as well as arms moving forward and
backward - not side-to-side, head up and chest out, and breathing
relaxed and breathing with your stomach. This is a lot to think
about while running but after a while it becomes easier. <br>
I plan to join you at the track (not running yet) and can offer some
guidance if you like.<br>
<br>
Many of the techniques listed above are applicable to brisk walking
so <b>WALKERS,</b> please join us.<br>
<br>
<b>WARNING:</b> If you have not done fast running for a while (2
months or more) be cautious with the speed. Several leg muscles will
complain loudly if they are not used to this kind of effort.<br>
<b><br>
</b><b> </b><b>Training this Week<br>
Tuesday June 6</b><b>, 2017</b> - Short intervals at the track<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<br>
<ul>
<li>Walk to the track.</li>
<li>Do some dynamic stretches.</li>
<li>Walk briskly for 200m, walk for 200m, repeat until time runs
out.</li>
<li>Walk back to TRIUMF<br>
</li>
<li>Consider doing some static stretching after the walk.</li>
</ul>
<br>
For runners<br>
<ul>
<li>Jog to the Track. We may split into groups depending on who
joins us,<br>
</li>
<li>dynamic stretching - everyone together<br>
</li>
<li>200m fast with 200m easy, repeat 5 times, then 400m fast with
200m easy, repeat 3 or 4 times<br>
</li>
<li>easy jog back to TRIUMF</li>
<li>static stretching</li>
</ul>
<b>Thursday June 8, 2017</b> - tempo run or a longer walk<br>
Meet at 12:00 outside the Badge Room<br>
<br>
For walkers<br>
<ul>
<li>Make a plan for a route in the forest - need at least 2
people.</li>
<li>Maintain a moderate pace for the entire 30 or 45 minute walk</li>
<li>Static stretching<br>
</li>
</ul>
<br>
For runners<br>
<ul>
<li>Easy run for 10 minutes</li>
<li>Gradually increase the effort for the next 12.5 minutes, turn
back and continue to increase the effort until you are running
at 10K pace at the 35 minute mark.<br>
</li>
<li>Jog back to TRIUMF.<br>
</li>
<li>Static stretching for everyone. <br>
</li>
</ul>
<p><b>Weekend runs</b><br>
You will find much benefit from doing a long run once per week.
Generally, the pace is slow. The important aspect of this run is
the amount of time you put in. Any time over one hour is the
benefit time. If you have not been doing these this year, then
start with shorter times and build up each week. Limit the week to
week increases to 10%. Once you have progressed to 1 1/2 hours,
add in fast finish runs where you run the last 20 minutes at a
half marathon pace.<br>
</p>
<p><b>Alternate run days or do cross training</b><br>
If you want to run more than 3 days a week, do treat the extra
runs as recovery runs. <br>
Consider doing strength training. There are many routines designed
for runners. Cycling, hiking, swimming, yoga, are great cross
training activities. Basically, keep as active as possible without
hurting yourself.<br>
</p>
<ul>
</ul>
<ul>
</ul>
Please feel free to pass this message along to others at TRIUMF.<br>
If you prefer to not receive these emails, you can remove yourself
by visiting <a class="moz-txt-link-freetext"
href="http://lists.triumf.ca/mailman/listinfo/triumf-running">http://lists.triumf.ca/mailman/listinfo/triumf-running</a><br>
Our Group's webpages: <a class="moz-txt-link-freetext"
href="http://www.triumf.ca/triumf-social-club/triumf-walk-run-group">http://www.triumf.ca/triumf-social-club/triumf-walk-run-group</a><br>
<br>
Cheers, <br>
Rob<br>
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