Training
Injury Prevention Tips:
Stretch after (not before) every run/walk. A cold rubber-band (tendon) breaks, but a warm rubber-band (tendon) stretches! Start workout with 2 min walk, slow jog 5 min, enter into your training pace, finish up with one min slow jog and 2 min walk, and then stretch/strengthen. Remember to include the iliotibial band, hamstring, and achilles (tendons associated with many injuries).
Increase your exercise volume/intensity no more than 10% per week. Formal training schedules are built for proper progression.
2 day rule: don’t go more than 2 days without exercising. Something is better than nothing. Take at least one day off each week.
Run/walk on dirt path or track (softer surface) at least one day per week. If you see a dirt path along the road, take the dirt! Consider cross-training one day per week.
Learn about proper hydration/fueling (before/during/after) for better training.
NOTE: If you do mid-week speed work (repeat 400’s or 800’s), do a 2 min walk and 5 min slow jog followed by stretching before the intense speed work.
Group Run Tips:
Option 1: First pray LIFE Runners Creed, 15 min out/back run at own pace to allow everyone to finish together in about 30 min, close with 10-15 min of group stretching and core strengthening for injury prevention and fellowship.
Option 2: First pray LIFE Runners Creed, slow team warm up for five minutes and then press into pace groups, after run stretch on your own at a determined spot allowing some to overlap for fellowship.
Notes: Schedule for early morning to avoid conflicts, extend out/back time as season progresses, some will run additional miles before/after, could have optional breakfast/lunch afterwards. Meet at abortion mill for the opening group prayer….after the run/stretching, have an optional Rosary procession at the abortion mill (17 min).
Please consider donating to LIFE Runners today!
LIFE Runners, P.O. Box 460651, Papillion, NE 68046
LIFE Runners, P.O. Box 460651, Papillion, NE 68046