Temperatures
may be dropping but fitness classes are continuing outdoors. Learn how to properly dress and prepare
yourself for winter weather workouts.
Choose
the right fabrics.
Who wore it better?
Some
fabrics are designed to pull sweat, heat and moisture away from your skin
allowing it to quickly evaporate and keep your body cool. Look for breathable, wicking materials like
high quality polyester, polypropylene,
wool and silk. For
example: Nike Dri-FIT, Under Armour ColdGear. On
the other hand, cotton fabric will absorb sweat and make your clothes feel wet
and heavy. You also want to avoid
fabrics that don’t breathe. Rubber-based
or plastic-based materials will trap in your sweat and keep it from evaporating
while simultaneously raising your body temperature.
Dress
in layers.
The
best way to stay warm and dry while exercising outdoors is to dress in
layers. The number of layers worn will
vary based on temperature, humidity levels, activity levels and personal
preference. Your body generates a
considerable amount of heat while exercising which can actually make it feel
about 15-20 degrees warmer out then it actually is. It is important that you don’t overheat
because that can lead to excess sweating and overheating. Layer up so once you warm up and start to
sweat, you can start discarding layers. Once you start cooling down, put your layers back on to avoid getting too
cold. There
are 3 layers to consider:
The
Base Layer - The
purpose of the base layer is to wick moisture away from your skin. The base layer is usually tight fitting in
direct contact with the skin.
The
Mid Layer - The
mid layer is to insulate and keep you warm. It should fit looser than the base layer, although it must remain in
contact with the base layer to continue to carry moisture from the base layer
to the outer layer.
The
Outer Layer - Finally,
the outer layer is designed to allow moisture to escape while blocking wind and
rain. Typical outer layers include
waterproof and/or wind-resistant shell jackets with extra zippers and
ventilation options.
Protect
your head, hands and feet.
In
cold weather your body can direct blood flow to your core leaving your hands
and feet most vulnerable to the cold. Gloves
or mittens and a good pair of socks is key.
A person can lose 7 to 10 percent of body heat through the head so you
will also want a hat to help keep your body warm. Choosing the right fabric and layering also
applies when talking about your head, hands and feet!
Don’t
forget to hydrate.
Replenishing
fluids is just as important in the winter as it is in the summer.We continue to lose fluids during cold
weather exercise the same way we do in warmer weather.It’s easy to forget the need to hydrate in
cooler and even freezing temperatures but your body is losing a lot of moisture
trying to keep you warm.Pay attention
to your body and drink plenty of water!
Workout
clothing should feel comfortable. Choosing the right fabrics and layering up is necessary but too many of
the wrong layers may feel bulky and restrict movement. Another thing to consider if you are running
or biking, it is best to avoid wide leg or loose pants that could get tangled
up in the pedals or your feet.
Experiment with a variety of different layers and keep a log to keep
track of the weather, what you wore and how you felt during class to make it
easier to decide what to wear every morning. Good luck, have fun & stay safe!
Ahh springtime during a nationwide
quarantine! The beach parking lots may
be closed but the roads are always open and it’s great to see so many new
people running, walking and biking.
Maybe you’ve been cooped up on the couch
watching Netflix all day or sitting at a desk working from home for 8 hours
straight, it’s important to get out of the house for some fresh air, Vitamin D
and get the blood flowing as long as you are not sick or at-risk of spreading
the virus.
Your safety is also important and so is following
the unwritten rules of the road:
Travel on the correct side of the road.
Run and walk against traffic.Bike with traffic.It’s crazy how many people either don’t know
or don’t follow this rule.Not only is
it much safer, in some states it’s even a law.And with social distancing being such a hot topic right now if everyone is
on the wrong sides of the road, it’s more difficult to avoid close contact when
passing fellow runners and walkers.It’s
always best to run or walk on the sidewalk but on roads without them, travel on
the side of the road so you can see the cars coming towards you.Don’t assume drivers can see you.Stay alert and be ready to jump out of the
way from distracted drivers.
Keep your dogs on a leash.
I am 100% a dog lover but please keep
them on a leash.It doesn’t matter how
well behaved you believe your pet is, a charging dog and one misstep can lead
to an injury and a few weeks of recovery.Many leashed dogs are triggered by off-leash dogs so even if you’re dog
is friendly, another dog could react.On
a similar note, for goodness sake pick up your dog’s poop!
Wear a mask to cover your nose and mouth…
even outside.
The CDC is recommending everyone wear “cloth
face coverings in public settings where other social discancing measures are
difficult to maintain to reduce the spread of the virus from spreading between
people interacting in close proximity.”If you’re running on crowded sidewalks or trails, it may be difficult to
follow the 6-foot rule.Play it safe and
cover your nose and mouth with a mask, BUFF or other breathable face covering
especially when approaching/passing others because COVID-19 can be transmitted
outside through the air if someone coughs or sneezes.
Get comfortable running alone.
Now more than ever it’s important to run
solo and ditch the running group and training partners.Need that motivation to get out on the door?Check in with your run buddies daily.Create Facebook accountability groups.Follow your friends on Strava.Some run clubs are even doing virtual runs.And you’re worried about running alone for
safety reasons, there are different apps and GPS watches that send tracking so
others can keep track of your whereabouts.My family uses the Road iD app which sends “ecrumbs” so we can follow
along.The app even sends an alert if
you are stationary for more than 5 minutes.I also bring along mace (I only recommend it if it’s legal in your state
and if you’re familiar with using it) and my scary 80-pound pup to keep me feeling
safe.
If you’re out at night, see and be seen.
Did you know that according to the
National Safety Council the chances of being struck and killed as a pedestrian
increase 1100% after dark?Some runners are practicing social distancing by waiting
until dark to run outside in hopes that they will encounter less people on the
roads, just make sure you invest in a good headlamp and some reflective gear.
If you’re driving, yield to pedestrians
at the crosswalk.
Not only is it a Massachusetts state
law, it’s rude! Just a personal daily run
frustration that I had to mention.
Acknowledge your fellow runners and
walkers.
If you run past me, a friendly nod is
nice.A smile or wave is even better.You may be suffering
but we suffer together. The running community is special and we’re all out
there for different reasons with different goals but even alone we are all in this together and I believe it is absolutely necessary to at least acknowledge those
that are out there pounding the pavement with you.
Personal
training is an option for members who need the extra motivation or guidance to
get through a workout. It’s also a great
way to learn new exercises and progress your fitness routine.
Working with a
trainer is great but are you getting the most out of your sessions?
Set Clear Goals
It’s important
that you and your trainer are on the same page. It’s also important that you set clear goals so
your trainer can build the appropriate program for you. Think SMART
goals: Specific, Measurable, Achievable, Realistic, Timely. Goal setting should be worked into your first
appointment and revisited during each session.
Arrive Early
I say this
over and over again to my clients… warm up before your session! Showing up late not only cuts into your
training time but now the trainer has to incorporate a warm up into the routine
leaving not much time for actual exercise.
Show up early to get in a little cardio, dynamic stretches and/or foam
roll so you’re ready to go when the session begins.
Speak Up
Communication
should go both ways. Ask questions. Let your trainer know how you’re feeling and exactly
what you’re feeling. If something isn’t
right, don’t be afraid to speak up. We
appreciate your feedback and honestly!
Do Your Homework
You can’t just
show up to your once a week training appointment and expect to see progress. Your trainer can work with you to build a weekly
plan but it’s ultimately up to you to commit by exercising on your own, eating
right and recovering well.
Bring A Buddy
Still struggling
with motivation? Find a friend with similar
fitness levels and goals to team up with.
They can help get you out the door on days you may consider cancelling
and help push you harder during the workout.
One-on-one personal training can get expensive so ask about most
cost-effective group personal training rates.
Attitude Is Everything
Everyone has
their own reason for working out but if you’re not invested in your own health
and fitness, you’re never going to get results.
A positive attitude is key along with patience, commitment, consistency,
and hard work.
Happy 2017! Did you know that 66% of New Year’s
Resolutions involve fitness?
If you’ve been consistently working out
and running in 2016—then great! Keep it
up!
But if you decided that today is the day
that you will get off the couch and begin a fitness routine then read below for
some tips to help you get going...
Set goals.
A lot of New Year’s Resolutions are very
vague: lose weight, eat healthy, start running, etc. If your goal is to lose weight, as yourself
how much you want to lose, how long it will take me to get there and what do I need
to do to accomplish that goal? Set SMART
goals.
Specific.
Measurable.
Achievable.
Realistic.
Timely.
Have a plan.
You know what they say, “A goal without
a plan is just a dream.” Whether it’s a
running specific goal or you’re starting to strength train and eat better,
develop your plan. Map our a few weeks
and refer back. This will help you stay
on track.
Ease into it.
The worst thing you can do the first
week of January is go hard on your resolutions every single day. Being too ambitious and diving right into a
new routine or high mileage running will only set you up for burnout and
injuries. Your body needs to adapt to
the new stresses and recover.
Hire a coach.
Not sure what to do or how to get
started? Hire a personal trainer or
certified coach for some guidance and expert knowledge.
Be patient.
Fitness doesn’t happen overnight. Diet and exercise takes a lot of discipline
and self-motivation. All you can do is
stay consistent and keep working towards your goals.
You did all the hard work and logged all
the miles. It’s time to trust your
training, let your body rest up and prepare for the big day.
If you missed a few training runs, don’t
try to cram in extra miles or speed workouts before the race. You are in taper. Enjoy it.
Try to stay off your feet and avoid any extra activities that may tire
you out or potentially injury you. Take
some time to put your feet up if you can.
Get to bed a little bit earlier every
night this week. Excitement and nerves
often keep us tossing and turning the night before a big race but don’t panic. It has been said that Ryan Hall broke the
American Record at the Houston Half Marathon off of only a few hours of sleep!
Eat smart and stick to your regular
diet. Don’t try anything new—especially
race morning and the night before the race.
Avoid spicy foods, seafood or anything with heavy cream that may upset
your stomach and make sure you are hydrating throughout the week.
Arrive at the start line with a goal and
a race strategy but be ready to adapt.
We all have good days and bad days.
What if Mother Nature does not cooperate or something goes wrong? How will you recoup and finish the race when
giving up is not an option? I always say
at some point of every race take a look around at all the other runners,
volunteers and race supporters. Everyone
out there on the course has their own story to tell about their training and
struggles. Pull some motivation and
inspiration from others around you.
Appreciate the run and learn from your experiences.
Jen began her running career as a
middle-distance runner for Falmouth High School and has been involved with the
sport for over 12 years as a runner, official, race management, and coach. A Mashpee Fitness trainer and Certified
Running Coach through the Road Runners Club of America (RRCA), Jen enjoys
working with runners in the gym and on the roads. “Whether you are a beginner
looking to get started running or at the intermediate level hoping to improve
your times or tackle new distances, I can help you reach your goals!”
Preparing for a big race can be very
stressful. Here are a few things you can do during your training and leading up
to race morning to minimize stress and help you arrive at the start line with confidence
and ease.
Know
the course.
Study the race course and elevation
chart. If you are local, try to
incorporate parts of the course during your normal training runs. If you are travelling for the race, try to at
least drive over the course before race day.
Visualize yourself out there and come up with a plan of how to tackle
the distance.
Check out the video below for Cape Cod
Marathon specific race strategies…
Practice
pre-run meals.
Training is the time to experiment with
your food choices. Before your long
runs, simulate race morning. See what
time your race starts and practice running at that time. (The
Cape Cod Half starts at 7:30am, the Cape Cod Marathon starts at 8:30am!) Every runner is different. How early do you need to eat before your
run? Can you drink coffee before your
run? If you are staying in a hotel the
night before your race, see what the hotel has to offer in terms of breakfast—and how early breakfast opens
up—and plan ahead if you need to bring your own meal. Learn what works best for you and then
continue to practice the same habits during training and then again on race
morning.
Determine
your race nutrition and fueling strategies.
Almost as important as your pre-run meal
is the fuel you take during your runs.
If you are training for a 5k and possibly even a 10k, you won’t have to
worry about fueling during your race. If
you are training for a half marathon or full marathon, this is a very important
concept.
Step 1: Do your research.
Find out what companies are sponsoring
the race. (The Cape Cod Marathon is sponsored by CLIF with Fuel Stops at mile
9.25 for the half and mile 21 for the full.
Each water stop offers both water and Gatorade.) You have 2 options—either train with what
will be out on the course on race morning or bring your own. Trying something new could lead to
porta-potty stops mid-race!
Step 2: Read labels.
Check the serving size. Some packages contain 1-2 servings. For a half, you will probably want 2
servings. For the marathon, 4
servings. Also check the caffeine count
on the labels. Some have no caffeine,
some have 2x caffeine. Caffeine can
affect your performance in a positive or negative way. Again, see what works best for you and stick
with it.
Step 3: Figure out WHEN you need fuel.
I have always stuck with the theory on
the GU packages—15 before every 45. I
start around mile 3 and fuel every 45 minutes after that. I personally could never get through 26.2
miles by only taking fuel at the mile 21.
It takes about 15 minutes for your body to start feeling the effects of
your fuel so don’t wait until it’s too late.
Plan ahead and keep your body and your muscles happy.
Don’t
rely on the expo for new gear or race nutrition.
Race expos can be fun. Many big races have a lot of different
vendors giving away free stuff and sampling products but don’t rely on the expo
for your race day essentials. What if
you were planning to buy your race fuel at the expo and they are sold out? Minimize the stress and come prepared. Plus you’ll spend way more time on your feet
walking around trying to find what you need when you should be resting for the
big day! It’s also never a good idea to
buy new shoes or gear right before a race.
On a similar note, if you are flying to
a destination race, plan to carry on your important items. You just never know!
Do
a dress rehearsal.
Decide what you plan to wear on race
morning ahead of time and do a dress rehearsal.
Discover all the little nuisances that may affect your performance on
race day like if your shorts ride up or if your sports bra is rubbing. Make sure you have a good two to three
weekend of running in new shoes before a race.
If you race in flats, wear them a few times before your race. New or unfamiliar shoes on race day could
lead to blisters and/or random aches, pains or strains.
Lay
everything out the night before your race.
Try everything on and lay everything out
the night before your race. In big on to
do lists so I make a checklist. Shoes,
socks, shorts, sports bra, shirt, deodorant, Body Glide, GPS watch, Road ID,
hair tie, bobby pins, sunglasses, race number, safety pins, fuel, breakfast,
etc. Preparation means less stress when
your alarm goes off.
Wear
throwaways to the start.
It’s so important to not only warm up
but also to stay way before your race. Depending
on the size of the race, you may spend a lot of time waiting around in the
start corrals. Cold, tense muscles can
cramp up and increase your chances of injury.
Wear “throwaways” that you don’t mind leaving at the start line and keep
them on as long as you possibly can.
Don’t have anything you want to part with? Stop by a thrift shop for some cheap
sweats. Many of the bigger races will
even collect clothes left at the start and donate to charity.
Jen began her running career as a
middle-distance runner for Falmouth High School and has been involved with the sport
for over 12 years as a runner, official, race management, and coach. A Mashpee Fitness trainer and Certified
Running Coach through the Road Runners Club of America (RRCA), Jen enjoys
working with runners in the gym and on the roads. “Whether you are a beginner
looking to get started running or at the intermediate level hoping to improve
your times or tackle new distances, I can help you reach your goals!”
The days are getting shorter and the
mornings are getting cooler, darker and damper.
You’ve been training hard all summer and now is not the time to lose motivation
and get stuck in a slump. Even though fall
brings change, it doesn’t mean that your running has to suffer.
Here are some tips to help you transition
into fall and prepare for winter running…
CLOTHING/GEAR
Invest
in a good jacket.
Look for a lightweight breathable jacket
that is windproof and offers some protection against the rain.This type of jacket will pull moisture away from
your skin to keep you dry.
Dress
in layers.
A good rule of thumb is to dress as if
it were 15-20 degrees warmer.It’s
important that you don’t overheat because that can lead to excess sweating and
chills.Layer up so once you warm up you
can start discarding layers.Gloves and
mittens are great accessories as a high percentage of heat escapes through your
hands and feet and can easily be tucked away in a pocket or in your pants.
Avoid
cotton.
Repeat after me… Cotton is evil.No, seriously.There is nothing good about running in
cotton.Find a good moisture wicking
base layer as cotton will only trap sweat and keep it close to your skin making
you cold and miserable.
Buy
Yaktrax.
If you plan to keep running through the
winter, Yaktrax (or a similar brand/product) is a must.Great for running in the snow or icy
conditions, you can put them on right over your normal running shoes and head
out the door with confidence.
SAFETY
See
and be seen.
As we keep losing precious daylight
hours, you may find yourself running in the dark.Make sure you have a headlamp or knuckle
lights along with plenty of reflective gear to stay safe.
Run
on the left side of the road.
It may sound like common sense to most
runners but some still just don’t get it.Run against traffic to see cars coming at you.If a driver doesn’t see you, at least you see
them and can jump out of the way if necessary.
Leave
your headphones at home.
Stay alert and be aware of your
surroundings.Music is often a major
distractions and some of you can’t run without it but in many situations (dark,
icy, etc.) it’s much safer to save them for the treadmill.
Run
with an ID/ RoadID.
In a very unfortunate event that
something may happen to you while out on a run, make sure you have an ID or
some way to be identified.I personally
like the company RoadID—they make “Personal Identification Gear”—and I’ve made
sure every runner in my family owns one.
PROTECT
YO’SELF
Adjust
your workout.
Your training plan may say one thing but
Mother Nature is saying another thing.It’s ok to take an extra day off or adjust your workout in horrible
conditions.Trust me when I say it’s not
always worth it.Find yourself taking a
lot of days off?Try running on a
treadmill or even pool running!
Hydrate
like it’s the summer.
Replenishing fluids is just as important
in the winter as it is in the summer.It’s easy to forget the need to hydrate in cooler and even freezing
temperatures but your body is losing a lot of moisture trying to keep you warm.
Don’t
skip sun protection.
The UV rays reflect off the water and
snow and can cause sun damage to your skin and eyes even in the colder months.
Always wear sunscreen, lip balm with SPF and a good pair of sunglasses.
Eliminate
chaffing.
Cooler weather means increased layers.This also can mean increased sweating and
increased chaffing.Find a product you
love and trust like Body Glide or 2Toms to use in those problem areas so there
are no surprises when you hop in the shower after that long run.Don’t act like you don’t know what I’m
talking about…
Shield
yourself against the wind.
Wind can make cold days feel even
colder.Heat escapes more rapidly and it
becomes harder to generate heat.Check
out the video below for some bonus tips for running in the wind…
MOTIVATION
Join
a club or a group.
Running buddies are great for
accountability and support.Visit your
local specialty running store and ask if they hold weekly group runs.You can also search the RRCA website to “Find
a Running Club” in your area.
Sign
up for some fun races.
During your marathon or half marathon
training, it’s good to throw in some shorter races to test your fitness.After your goal race, get a few more fun
races on the schedule to keep you going.I love a good themed holiday race like a Turkey Trot or Jingle Jog.
Remind
yourself that it could be worse.
We all know what’s coming.Take advantage of the good days.Don’t make excuses now—get out the door and
get after it.
Jen began her running career as a
middle-distance runner for Falmouth High School and has been involved with the
sport for over 12 years as a runner, official, race management, and coach.A Mashpee Fitness trainer and Certified
Running Coach through the Road Runners Club of America (RRCA), Jen enjoys
working with runners in the gym and on the roads. “Whether you are a beginner
looking to get started running or at the intermediate level hoping to improve
your times or tackle new distances, I can help you reach your goals!”
One way to improve your running speed
and efficiency is by practicing form drills.
It is very common that your running form can break down with fatigue and
any change in stride will increase your chance of injury. Form running drills exaggerate different
elements of the running stride to increase range of motion, build strength and
develop muscle memory for important movement patterns.
When should you perform form running
drills?
Try adding the drills below into your
training 2-3x per week.They should
be done after your warm up/dynamic warm up and before your workout.
Note:
Do not perform any exercise that causes or increases pain.
High Knees
High knees focuses on a powerful leg
drive to develop strength in the quads and hip flexors.
How: Take short steps and alternate
lifting your knees upward until your thigh is at least parallel to the ground.
Foot strikes should be soft and near the balls of your feet.
Butt Kicks
Hello hamstrings! Butt kicks get
the hamstring muscles firing and emphasize the recovery phase—also known as the
follow through. Tight or weak hamstrings can lead to more of a shuffle stride
with a low heel kick and shorter gait.
How: Alternate bringing your heels
towards your glutes as you keep your thighs perpendicular to the ground.
High Skipping
Benefits are similar to the high
knee drill but skipping also incorporates calf and hamstring power along with
increased ankle stability.
How: When was the last time you skipped?
Skip forward focusing on height and soft landings. As you drive up off the
ground, lift your opposite arm overhead.
Quick Feet
Quick feet works on your cadence
teaching your muscles to fire and turnover at a faster rate. Bonus! Quick feet
is an excellent drill for over-striders.
How: Work on fast feet and fast arms as
if you are running on hot coals. You should be running more on the balls of
your feet and don’t worry about your high knees and butt kicks—just speed and
quickness!
Backwards Running
Run backwards to recruit different
muscles. It strengthens the quads while promoting good posture.
How: Just as it sounds—run backwards! Focus
on standing up tall and take long strides landing on the balls of your feet.
Carioca
Running is
almost performed exclusively in a straight line moving forward but it is very
important to train laterally. The Carioca exercise (also known as the
grapevine) works on hip mobility and lateral stability.
How: Cross one leg
in front of the other, step out to the side, then cross your leg behind the
other, step out to the side. Swing your arms side to side and your hips should
be rotating as well. Start out slow and increase your speed as you get the hang
of it. Don’t forget to repeat the exercises leading with the other leg!
Good luck out there!Happy running!
Blog post by Jen Skiba
About
Coach Jen Skiba
Jen began her running career as a
middle-distance runner for Falmouth High School and has been involved with the
sport for over 12 years as a runner, official, race management, and coach. A Mashpee Fitness trainer and Certified
Running Coach through the Road Runners Club of America (RRCA), Jen enjoys
working with runners in the gym and on the roads. “Whether you are a beginner
looking to get started running or at the intermediate level hoping to improve
your times or tackle new distances, I can help you reach your goals!”
It’s pretty simple. Negative splits are when you complete the
second half of your run faster than your first!
Why should you run negative splits?
Every runner—whether you are a beginner
or an experienced runner—should practice running negative splits on a weekly
basis. Practicing negative splits in
your normal training runs will translate into racing negative splits.
Why does this matter? Ok, here’s a common scenario. You are at a road race. The gun goes off. All the excitement and the adrenaline at the
start of the race leads to a super speedy first mile or two. Even though you know it’s too fast, you feel
good so you try to maintain the pace but totally bonk and have to practically
shuffle your way to the finish line. Has
this ever happened to you?
In an ideal race situation, you start
out at a comfortable pace. In fact, you
can use the first few miles of your run as a warm up—just don’t skip the
pre-race dynamic warm up and form running drills! By starting out slow you are conserving
energy for the end of the race and hopefully avoid hitting that infamous wall
everyone talks about. After the first
few miles, gradually increase your pace and finish strong, giving it all you
got in the final miles.
You may think that starting out at a
slower pace will effect your ability to run overall fast times but this is not
true at all. In fact, Runner’s World
wrote at article a few years back about the last five men’s marathon world
record runs. Going out too fast and
“time in the bank” rarely works out in favor of distance runners. Spoiler alert! 3 of the last 5 were run at negative splits. You can view the full article here: http://www.runnersworld.com/newswire/what-world-records-teach-about-marathon-pacing
Patience is a hard trait to teach. There is such thing as starting out TOO slow
and not being able to make up for the time but that’s why training runs are so
important. The more you practice running
negative splits, the more comfortable and confident you will become with your
own pacing strategies. As always, you
need to trust the process and work on your ability to hold back, build on your
speed and cross that finish line with a new PR.
How can you practice running negative
splits during your training?
Jen began her running career as a
middle-distance runner for Falmouth High School and has been involved with the
sport for over 12 years as a runner, official, race management, and coach. A Mashpee Fitness trainer and Certified
Running Coach through the Road Runners Club of America (RRCA), Jen enjoys
working with runners in the gym and on the roads. “Whether you are a beginner
looking to get started running or at the intermediate level hoping to improve
your times or tackle new distances, I can help you reach your goals!”
Whether you are signed up for a hilly
marathon like the Cape Cod Marathon or a super flat race with one epic hill
like the Cape Cod Half, it’s important to incorporate hills into your training.
The benefits of hill training is
simple. Hills will make you
stronger. More specifically:
Improves muscle strength.Running uphill will strengthen your
hamstrings, glutes, hip flexors, calves and Achilles.Your quads take over most of the workload on
the downhill.You also use a lot more
upper body muscles running hills than running on flat roads.
Improves endurance.
Improves power as your muscles need to
work harder to fight gravity.
Improves running form and promotes a
more efficient stride.
Hills can often break up your
rhythm.Train on the hills to master a
technique so there are no surprises on race day.Most new runners will try to surge up a hill
and then feel totally beat at the top.The best advice I can give you is to not worry about your pace—focus on
your effort.Maintain your effort level
on the way up and then allow gravity to carry you downhill.
Running Uphill
When you approach a hill, think about
changing gears. Your form will change
and your pace may slow down but your effort levels should remain the same.
First, lean into the hill. I’m talking about a hip hinge, good posture
and no slouching. With this you will be
running more on your toes—that’s ok, forefoot running on hills is what we want!
Next, think about your arms. You want to aim for a shorter, faster arm
swing. Faster arms translates into
faster leg turnover. Some coaches will
talk about using “higher knees” on the hills but the Road Runners Club of
America stresses that the focus should be on your arms and your legs will
naturally do their job.
So if you are completely out of breath
at the top of the hill, your effort levels are too high. Try slowing down and finding the right speed
to tackle the hills with ease.
Running Downhill
Downhill running can actually be harder
than uphill running. It pulls up a lot
of strain on your quads and pressure on your hip and knee joints.
One big thing is that you always want to
be in control on a downhill and accelerate gradually. Your natural reaction will be to slow down
and “put on the breaks” but that can put your knees at an even greater risk. Instead, lean forward and allow gravity to
carry you downhill. Use short strides
and keep your elbows tucked in.
How can you incorporate hills into your
training plan?
Jen began her running career as a
middle-distance runner for Falmouth High School and has been involved with the
sport for over 12 years as a runner, official, race management, and coach. A Mashpee Fitness trainer and Certified
Running Coach through the Road Runners Club of America (RRCA), Jen enjoys
working with runners in the gym and on the roads. “Whether you are a beginner
looking to get started running or at the intermediate level hoping to improve
your times or tackle new distances, I can help you reach your goals!”
