[Triumf-running] TRIUMF Running Group - Week of June 5, 2017

[Robert Watt]

Hi Everyone,

*Developing running and walking form*

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.
I plan to join you at the track (not running yet) and can offer some 
guidance if you like.

Many of the techniques listed above are applicable to brisk walking so 
*WALKERS,* please join us.

*WARNING:* 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.
*
****Training this Week
Tuesday June 6**, 2017* - Short intervals at the track
Meet at 12:00 outside the Badge Room

For walkers

  * Walk to the track.
  * Do some dynamic stretches.
  * Walk briskly for 200m, walk for 200m, repeat until time runs out.
  * Walk back to TRIUMF
  * Consider doing some static stretching after the walk.


For runners

  * Jog to the Track. We may split into groups depending on who joins us,
  * dynamic stretching - everyone together
  * 200m fast with 200m easy, repeat 5 times, then 400m fast with 200m
    easy, repeat 3 or 4 times
  * easy jog back to TRIUMF
  * static stretching

*Thursday June 8, 2017* -  tempo run or a longer walk
Meet at 12:00 outside the Badge Room

For walkers

  * Make a plan for a route in the forest - need at least 2 people.
  * Maintain a moderate pace for the entire 30 or 45 minute walk
  * Static stretching


For runners

  * Easy run for 10 minutes
  * 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.
  * Jog back to TRIUMF.
  * Static stretching for everyone.

*Weekend runs*
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.

*Alternate run days or do cross training*
If you want to run more than 3 days a week, do treat the extra runs as 
recovery runs.
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.

Please feel free to pass this message along to others at TRIUMF.
If you prefer to not receive these emails, you can remove yourself by 
visiting http://lists.triumf.ca/mailman/listinfo/triumf-running
Our Group's webpages: 
http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

Cheers,
Rob


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