Running is a great way to eliminate stress, feel good about yourself, get healthy and build camaraderie among those who are suffering with you. The ConocoPhillips Rodeo Run will take place February 26th, 2011. It would be amazing if we could go and represent our school and the city of Tomball, by running or walking together. No matter what your skill level, you can participate in this fun run/walk. I have three schedules that I have adapted to fit the time we have left and our ability levels. If you follow these schedules, you can go from couch to 5k walk or run, or if your very ambitious, couch to 10k. These runs/walks are a lot of fun, and you may find yourself getting addicted. If you follow these schedules, you should be able to do the run/walk injury free. To look at the run click on this link:
http://www.conocophillipsrodeorun.com/
If you find that you would like to find other runs to be a part of, this is a great site to check out:
http://www.runtex.com/
I hope that you will all join me in doing the Rodeo Run. If it seems like it may be too much, I assure you that you can all do the 5k walk. Just follow the schedule, and you will be on your way. Even if you can't stay on track everyday, hang in there and you will still be able to do the race.
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Running/Walking Tip #1
Warm Up
Always take a few minutes before your workout to warm up. A warm up means that you start moving your body around as a preparation for your workout. It’s your way of waking up the body and letting it know that it’s time to start working soon. That way, the legs and heart have some time to adjust properly and there is less of a shock to the system.
For a beginning runner, a good warm up might be five minutes of easy body movements that could include: walking, arm and torso motions, simple knee bends or squats,, forward bends, a couple push-ups, deep breathing, and visualizations of your upcoming workout and what your goal is for today.One thing to avoid is any deep stretching. Stretching cold muscles can cause more harm than good, and is a leading cause of injury. So save the stretching for the “cool down” after your workout.
By developing a good warm up habit, you will:
- Protect yourself from injury
- Get a more efficient workout
- Prepare and focus the mind for the workout
Cool Down
The corresponding good habit to the warm up is the cool down. A cool down means that you gradually taper off your activity after a workout. It’s exactly like a warm up in reverse, except that now you include some stretches. It’s your way of telling the body that the work is done for today, and it can go back to normal.
A good cool down for beginners might be five minutes of easy body movements that could include anything you did for warm up. However, you should always include some stretching of the hamstring, calf, and thigh muscles.By developing a good cool down habit, you will:
- Improve recovery rate
- Reduce muscle pains
- Promote flexible muscles (which avoids injury)
This tip was found at runningtips4all.com
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Running/Walking Tip #2
One of the key areas to concentrate on when starting a running program is your form. It is easier to work on your form when you just start running than to changeyour form after you have already been running for a while. Check out this video to get some basic tips on running form. If you are not able to view this tip at school, try viewing the tip at home. I found this tip on youtube at this link.
http://www.youtube.com/watch?v=3T-CoHXOvNA
Go to this link to view the tip or you can see more running tips by expertvillage
http://www.youtube.com/watch?v=3T-CoHXOvNA
Go to this link to view the tip or you can see more running tips by expertvillage
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Running/Walking Tip #3
So you have read some of these tips and started running. Great Job! Now lets talk about something that is a little unorthodox or all natural. Try running barefoot. This is becoming the new form of running that is proven to improve your running form while also preventing injury. Sounds crazy, ut it can actually help. So before you take off your shoes and start running or just discarding this as a crazy tip, check out this website to get the basics and find more research. This is web site is a great tool to use and this can improve your overall running ability. It will take a little longer to get used to running, but the end result is better.
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