Updated 10/29/2017.
Training
- Training Plans. Whether you're just getting started in running or are ready to advance, these will give you the gist of what needs to be done. You will also find a stretching routine here to help hit all the muscle groups.
- Stride rate. "Quick steps"/faster stride rate (~180 strides/min.) is the most efficient way to run. See http://www.runnersworld.com/running-tips/increase-your-stride-rate
- Breathing. Here's a good article about what your breathing tells you about your running intensity: "Breathe With a Training Purpose".
- Running calculators:
- GeoDistance. Calculates the length of your run using a map.
- Pace Calculator. Calculates your running pace per mile or kilometer.
- Race Conversion Calculator. Predicts capabilities of various distances based on your current performances.
Racing
- Why not wear a watch during your race? Somewhat humorous discussion.
- "Why Sitting Causes Running Injuries and How to Avoid Them" Very good to know.
- Muscle rolling/myofacial release. We use the 11" Tiger Tail (it comes in a longer length if you prefer) and the 6" Foam Roller (we use the 6"x18").
- Shin splint info here and exercises to prevent them in the first place here. We will also be doing "Crazy Feet" at practices to help prevent shin splints, but you need to do these on your own as well.
- Lunge Matrix. Video here and quick sheet here. These will turn your legs to jello at first, but you will adapt.
- Posture: <https://www.youtube.com/watch?v=vKNl8II2B-k>
- Legs: <https://www.youtube.com/watch?v=wQx-0ZByhWA>
- Arms: <https://www.youtube.com/watch?v=_30dgc4YaHc>
Nutrition: Super important to eat right! Take a look at our Nutrition Basics document. Also, here are some cookbooks we like:
- Run Fast. Eat Slow.: Nourishing Recipes for Athletes by Shalane Flanagan and Elyse Kopecky. (Note: we don't recommend the recipes with soy and/or caffeine for young athletes.)
- Runner's World Meals on the Run: 150 Energy-Packed Recipes in 30 Minutes or Less by Joanna Sayago Golub.
Special considerations for female athletes: It is very important that you get enough fuel intake (EAT!) to support all body functions. Please see this article regarding the Female Athlete Triad, and let us know if you are experiencing symptoms (low energy availability or energy deficiency (“under-fueling”), menstrual problems, or weak bones).
Also don't miss this "Dear Younger Me" article by Lauren Fleshman. Important read for young women runners, their parents, and their coaches.
Let us know if you have questions of any kind!