New RunnersIf you want to have a good fall season running, it is time to begin getting ready. I hope that you have already been getting ready by being active, running, riding your bike and playing outside. Staying active outdoors will help you a lot this summer.
There are some things you will need in order to get ready for cross country: 1. Actual running shoes. Regular athletic or PE shoes will not cut it. If you are not sure what makes real running shoes, go to an athletic shoe store and ask. I have seen good brands in Korea like Nike, Reebox, New Balance, and Salomon. The sales people can help you. 2. A digital watch with a stopwatch function. These workouts that I give you will be by time rather than distance and you need to be able to keep time. Carrying your huge phone is not ideal and will not be allowed during the season. Might as well go ahead and get a watch. 3. Shorts and t-shirts made out of synthetic material, made for running will keep you the most comfortable. You can wear cotton, but it will be uncomfortable so you might want to think about getting a couple of pairs of shorts and shirts specific for running. This is not required--it’s just for your information. 4. Stretch after every workout. Think about the stretching you learned during P.E. This is a vital part of running and is an easy way to prevent injuries. While running, the point is to run slow at first. The pace is right if you can jog and carry on a conversation at the same time so test yourself--even if you’re running alone. If you need to stop and walk beyond what is prescribed below, try to keep walk breaks short (no more than a minute or two) and then keep jogging. It’s okay if you have to stop and walk. We want to try to lessen and shorten those breaks over time. It’s hot out there--please drink plenty of water and consider carrying a small water bottle on runs. Powerade, Pocari Sweat are full of sugar. If you hate drinking water, then cut a sports drink with water and use that instead. If you only rely on full strength “sports” drinks, you’ll get stomach aches. Lastly, please follow the instructions exactly. This is designed to keep you healthy. Some of you might be in relatively good shape and the pace at first might feel too slow, but you have a training age of ZERO and need to follow instructions to keep from getting hurt and possibly jeopardizing this and other sports seasons. PLEASE email me if you are unsure about something or have questions or don’t understand something in the plan. If an exercise is listed below, I would also suggest that you youtube it to be sure you’re doing it correctly. July 3rd
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Returning RunnersRemember: If you have to walk, that’s okay. Try to only walk for 1 minute at a time, then keep running. Stop as often as you need, but keep the walk breaks short. By week 2, you should not have more than one walk break. Email me if you still have to stop a lot to walk--you might be running these too hard.
KEY: Easy running = jogging. You should be able to carry a conversation at this pace. Strides = about 100 meters, start slow, build up to 90%, then slow back down. Google video them if you are unsure. Cross training = your choice: 30 minutes swimming, biking, hiking, or playing. July 3rd
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July 17th Fartlek Workout: remember, a fartlek is a pick-up in pace for a certain distance or time. Let’s do ours by time, please:
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