Healthy Running -

Common Scenario: A month into training, as miles start to pickup, enthusiasm picks up, and you are finally feeling in the groove, something starts to hurt. Now its up to you to figure out what the next step will be. Click on the article "Foot Notes" from Runnersworld that spells out some of the warning signs of foot issues and what course of action you should take. An injury is not always an end to your race, but you definitely need to listen to your body and address any issues you have before they turn into something more serious. A great way to minimize or avoid some of these overuse and mechanical issues is to follow these steps:
1. Proper equipment - make sure you get fitted for a good pair of running shoes from a store that specializes in long distance running.
2. Warm up - take the time to go through a dynamic warm up routine to prime your body for your running workout.
3. Perfect your running form - Practice the pose running drills and concentrate on maintaining good form throughout your runs.
4. Cool Down, stretch, and work on mobility - the workout does not end when you stop running. Take the time to stretch thoroughly and use a foam roller to work out any areas that need some extra attention.
5. Strength training - strong muscles will translate into a strong runner. Work specifically on your core for midline stabilization, your posterior chain (hamstrings, glutes, calves) where you derive your power, and all those tiny muscles in your feet and ankles.

Thursday Run Workout: There will be only one workout tomorrow at 5:15am. Meet at the track for a 40 minute run where we will work on pacing.