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Type of Runners: B=Beginners, I=Intermediate, A=Advanced, G=General Info
B. Coaching Tip: Is it true that the more I run the better I get? Generally true within reason, especially for beginners. Start slow and increase your distance by 10 to 15% per week.
B. Running Tip: As a beginner what is the fastest way to improve my running? There are various ways, however, the safest way is to insert walking into your workouts. As a beginner the total distance is more important than how fast you run and walking can helping you vastly increase your total distance, improve your conditioning and help recovery without getting hurt. This works for advanced runners as well.
I. Coaching Tip: I have been running several years and I am not improving, the spring in my legs is gone. What should I do? 1st, you need a break. Run slow and easy for about a week. 2nd, change your workouts i.e. type of workouts, surfaces, effort, locations, etc. Start with comfortable workouts, build slowly (10% rule).B. Running Tip: I start to run but get tired right away. I want to run but cannot get started. What do I do?” 1st, make sure you are ok to run, get a physical, ask your doctor what your ideal (goal) weight should be. Settle into a good routine, i.e. go to bed at the same time, get enough sleep, eat less junk food eat more protein, 2nd, walk 4-7 times per week until you can easily walk 3 mi per day. 3rd, insert easy jogging into your walking (ex. 10 yards Jog, 100 yards walk). When your body feels the need to increase the running do so by 5 yards (15 yards jog and 100 yards walk). Keep doing this until you can easily handle 1 mile jogging and then start to decrease the walk until you are jogging the full 3 miles. There is no rush. This should be a lifetime commitment. Runners are among the healthiest people and you will make great friends along the way. For in-depth workouts go to FreeSpiritsTrack.org and click on “Workouts” or call 210-822-6634.
B. Coaching Tip: How do I know when I am too tired to run? Always warm-up and ease into your workouts. If you start to feel tired or sick stop and walk or jog back home. You need rest. Feeling a little tired for a serious runner is common. Some of my greatest workouts occurred on days I was really dragging but after the warm-up I was OK. Experience and your journal will tell you when you are doing too much.
G. Marathon Coaching Tips:
1. Make sure your shoes are broken in, i.e. don’t wear anything new
2. Don’t change your race diet. Eat what has worked in the past
3. Beginners: make the first 13 miles a fun run, walk a little if you have to and you will finish
4. Advanced: Stick to your game plan, run the first few miles at a pace you can handle before you get into race mode
5. Hydration is critical in our hot S. Texas weather, keep your head and shoulders wet
G. Coaching Tip: Should I run the day after a marathon?
Absolutely. If you can jog easy or walk and jog you will heal faster than doing nothing. Jogging will promote circulation, which will flush out waste material and provide necessary oxygen and nutrients to your muscles. It also reduces stiffness and soreness and places you in a good state of mind. This assumes you are not injured. If you are injured heal first before you start running again.
B. Coaching Tip: I want to start working out but not sure what to do?
It doesn’t matter what you do. Getting started is 90% of SUCCESS. Here are a few simple guidelines: 1. Do what you like best 2. Start easy and build slowly 3. Workout every day for about 21 days (to make it a habit) 4. Don’t spend a lot of money i.e. walking costs only a good pair of shoes 5. Doesn’t waste time i.e. start from your home
G. Coaching Tip: What is the best sport for conditioning? Short answer: The one you like best. If you don’t like it you won’t do it. For the serious athlete: Running, swimming, snowshoe running and cross country skiing. They burn more calories per minute.