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May 2009 Newsletter
Motivation and Inspiration:
"People ask why I run. I say, "If you have to ask, you will never understand". It is something only those select few know. Those who put themselves through pain, but know, deep down, how good it really feels."
Erin Leonard
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Online Running Sites for your Logging and Blogging needs
www.Dailymile.com This one came to my attention through a new running client and is pretty neat. Think training log meets facebook. It helps you keep track of mileage, paces, and cross training. It's all about your running and training but there's lots of support from "friends". I joined to keep up with 3 runners I now have using the site. If you keep track of your runs online, you may want to check this one out. When you create yourself an account, let me know.
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Diva Running Shirts
At the Boston Marathon Expo I had the pleasure of meeting Mark from Running Divas. I am working with him to put some shirts together for the local group of ladies I train here. Then I started thinking it would be fun to offer that shirt, as well as another one I am designing, to all the lady runners out there.
Check out www.runningdivas.com to get an idea of what the shirt will look like. I will be using the tri-blend in heather (grey) that is the most suitable for athletics.
The first shirt will read as follows:
front: My ENDURANCE comes from training, my good looks are NATURAL
back: www.therunningcoach.com, Crofton, MD
running divas
The second shirt will read as follows:
front: Stunning While Running
back: (along the bottom) These buns go on long runs
www.therunningcoach.com and Running Divas (somewhere back there)
If you are interested in a shirt, send me your size and shirt slogan choice. I am not totally sure of the cost of the shirt yet (probably b/w $20-25 depending on which shirt) and then a small shipping charge to get it from me to you.
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An oldie I wrote a couple years back but a goodie on how swimming is a wonderful cross training activity for runners to take advantage of, especially during the summer when most of are spending some time near water. Many of my runners are also competing in duathlons and triathlons. If you find you enjoy swimming and/or biking, you may want to consider participating in a du or triathlon. Multisport athletes learn how to incorporate the other disciplines while keeping the run strong. Whether you plan on competing in a multisport event or just want to add some non running variety to your routine, swimming is a great choice.
For more info on swimming, and other cross training options, Runing Times included a good article in their latest issue. (Check the letters to the editor too, to see a response from me.)
Can a Summer Swim Help Your Running?
Local pools are opening up for the summer. Beaches and lakes will soon be active with splashing kids. Just about everyone has access to some body of water during the warmer months. If you are thinking about adding some cross training to your running routine, swimming may be a nice option when temperatures rise. Wouldn't it be nice if swimming actually helped improve your running too?
Summer provides a lot of opportunities to add some variety to your runs. Swimming can strengthen your legs, upper body and core, increase your cardiovascular fitness, increase flexibility and is a great option on recovery days.
The kicking action in the water is like weight lifting for your legs. The resistance of the water builds your legs muscles, in a safer environment then the gym. Upper body and core strength is a must for runners. How about trading in the sit-ups and pushups for some cool laps? The pulling and pushing, through the resistance of the water, builds the muscles in your arms and upper body. The twisting motion and reaching through the water is great for strong abdominal development.
Runners are used to breathing without restriction. Swimming forces rhythmic breathing which can aid in the development of your cardiovascular fitness and making you more efficient out of the water. It also forces pace control, which can be transferred to the roads.
As a coach, many of you have heard my speeches about the importance of stretching. Flexibility is very important to good and fast running. Areas usually prone to tightest in runners, like ankles and hip flexors, can benefit from time swimming. Not only is flexibility increased but also ligaments and tendons are strengthened.
I took my first serious plunge in the pool, since swim team at age 9, after a series of injuries a few years ago. I did include aqua jogging, but I also swam laps. I slowly learned the art of drills to improve form and interval swimming to get in a good workout. The pool offered a great place for my injuries to heal while maintaining fitness. I abandoned the water after I was running again and just recently came back to the pool. Of course running is what ultimately will make you a better runner, but there are things that can be done to supplement your running. Swimming can help areas that may be neglected by the runner otherwise.
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Coach's Corner
Lots of runners are making use of blogs and other online tools to track their running. It's a fun way to track your progress, vent your frustraions, connect with other enthusists and get support and advice. There are many options available, so if you ever wanted to explore this venue for yourself, the possibilities are endless.
I have been keeping track of my races on blogger for a few years now. It's really easy and fun. Too check it out, just click here:
http://tri-and-run.blogspot.com/
Racing is so much fun and every one has a great story to go with it. This is also true for many training runs . Find a way to record and share yours.
Happy Running
Coach Christine
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