Asha for Education's Light the Way fundraising campaign is on. Spread the word! https://lighttheway.ashanet.org

Contents


Running FAQs


Getting Ready for the Race

HOW SHOULD I DO HILL REPEATS?

The muscle groups you use to overcome hills are virtually the same as those you use for sprinting, so hill work enhances your speed. This strengthening effect is supplemented by the fact that hill workouts help increase both the frequency and length of your stride -- you get even faster. As a final added bonus, hill training also strengthens the muscles around your knees, helping to reduce knee injuries. You should, however, be cautious about hill work if you have an injury in your calf or Achilles tendon. Even if you do not, you should still be sure to stretch these areas of your legs especially well before starting making sure to run a 1-2 mile warm-up run before the workout

HOW OFTEN SHOULD I HILL TRAIN AND FOR HOW LONG?

 As a general rule, hill training is done once per week - done properly, these sessions are very demanding. 6 weeks should be long enough to acquire the benefits of hill work.

HOW LONG AND STEEP DOES THE HILL NEED TO BE?

The ideal hill for a strength and stamina hill workout should take you about 90 seconds to climb. The grade should be steep enough that you "feel the burn" in your legs over the last half or quarter of the hill repeat, yet not so steep that your normal running form is significantly compromised. A grass or soft dirt surface is preferable for running up (and especially for the recovery jog back down the hill).

HOW MANY REPEATS SHOULD I DO?

Well let’s start with your fitness level and running experience. If you are new to running then I would start with 3 repeats adding 3 per week until you reach 9 repeats, if you are more advanced you can start with 6-9 building up to 9-12 repeats


HOW DO I DO TIME TRAIL?

10 mins warm up, Dynamic Stretches, run 2 miles as fast as you can and 10 mins cool down. Keep in mind, Time Trail pace is not the same as Tempo pace, it is as fast as you can run for 2 miles without stopping.


HOW TO IMPROVE YOUR SPEED WITH YASSOs?

https://www.verywellfit.com/how-to-do-yasso-800s-2911888

Foam Rolling 

Strength training exercises

Single-leg V-ups-3x10Reps each leg
https://www.youtube.com/watch?v=Iefe83rf6Wk
Split Squat Jumps-3x1minReps
https://www.youtube.com/watch?v=xWqX6y9zmVo 
Supine Plank Marches-3x1minReps
https://www.youtube.com/watch?v=Fozdi2AEjKw
Straight Leg Sit Up-3x15Reps
https://www.youtube.com/watch?v=AT6zWvOI6_o
Russian Twists-3x1min Reps
https://www.youtube.com/watch?v=4DYuSXvpu0g
Running Carioca-5Reps
https://www.youtube.com/watch?v=E6SKcfQBZlc
With shoulders square and facing one direction, get into a semi-squatting position. Twist hips and cross one leg in front of the other, bringing the trail leg through.
Then, cross the lead leg behind the trail leg. Continue by alternately crossing feet in front and behind, staying on the ball of the feet.
Go 50 meters facing the same direction, then go back. Dynamically stretches the abductors, adductors, glutes, ankles and hips.
Back Squat
https://www.youtube.com/watch?v=ultWZbUMPL8
Ankle Bounce (double leg)2x20Reps
https://www.youtube.com/watch?v=XC-KwZ0Hpbc
Slightly leaning forward with hands against a wall, shift weight to the toes. Raise and lower both heels rapidly (bounce). Lift your heels one to two inches off the ground with each bounce. Repeat 20 to 30 times. Dynamically stretches the glutes, quads and hamstrings, while flexing the ankles.
Single-leg Romanian Deadlift-3x10Reps each leg
https://www.youtube.com/watch?v=WAMBVWe65Qo
Quadruped Hip Extension-3x10Reps each leg
https://www.youtube.com/watch?v=CBaDRYtLHtM

https://www.runnersworld.com/ironstrength


   




Logistics 

  1. Where can I find more Information on whether there is a game scheduled in the High school tracks?

       Please check https://www.kingcoathletics.com/



Common Running Injuries

Everything you need to know about runner's knee


  • No labels

This page has no comments.