Welcome to My Running Zone

“Walking & running may well turn out to be the most significant experience in your life. Yet it does not always seem fun when you first try it. For one thing, chances are you are out of shape. Not irreparably, but if you are beyond your teens you’re probably not in the best condition. Your muscles are soft. Your joints are stiff. Your heart and lungs aren’t used to working hard. As a result, you’ll feel slow and awkward when you walk or run. It will ache a bit afterward too. But even if you are severely out of out of condition it only means it will take a bit longer to get back in shape. Trust me. The goal is worth the struggle.” Jim Fixx

Preparing for Race Day

Hitting the Wall

Hill Training

Always warm up before starting your hill training. Always start at the top of the hill. When you start shorten your stride and maintain your turn-over rate. Use your arms to maintain your rhythm when running or walking hills. Posture is very important when you are hill training. Always maintain good erect posture. To maintain good form, increase your arm motion as you approach the top of the hill. Keep your chest up and out and remember to breathe all the way up the hill and especially at the top. Use your legs to get your power. When you reach the top of the hill don’t stop keep going even if you have to slow down until your heart rate and breathing come back to a regular pace and rate.

Start with 3 repetitions and then increase by 1 repetition each week. Be sure to rest after a hill training workout. One of the most important parts of hill training is to visualize hills as flat and keep your vision just over the crest.

Goal Setting

• SHORT TERM GOALS:

• Continue and work on Speed, Stamina, Flexibility, Strength,
• Continue working on weight issues
• Focus on Socializing
• Focus on Structure
• Focus on your HR ZONE.

• LONG TERM GOALS:

• Start a new program
• Consider a longer distance
• Consider registering for a different race or event
• Consider Cross Training Running.

• DREAM GOALS:

• Focus on something you might want to accomplish
• Challenge yourself to dream
• Create a vision of you being successful
• See yourself in this new place

Register for the 20 Minute Challenge

Biomechanics & THE OASIS

Five Components of Fitness Running

There are 5 components of Running and basic fitness. These are sometimes called “The Five Ss of Fitness“. There is STAMINA (or endurance), STRENGTH, SKILL (or ability), SPEED (or power) & SUPPLENSESS (or flexibility). Our focus now is STAMINA & SKILL. These are the the foundations of good running.

Heart Rate Training

Nutrition & Hydration for Running

As runners we like to follow the numbers. We are always talking about the distance covered, times, pace and even Heart Rate. And, usually we’re pretty good at keeping track and calculating the numbers accurately. There is one area where many runners and walkers could use some help when it comes to the math. It is about figuring out the calories eaten and then how many are burned during a workout or run. It’s a question of simple addition!

One of the biggest challenges when it comes to weight management for runners and walkers alike is knowing how much they are eating. The other big challenge is getting the right size portion. Typically, our portion sizes are much too big. Learning how to size up the size of your plate will help you downsize! Just do the math!