Check back this summer to learn more about local training programs.
Many runners like to run a shorter tune-up race some time in the months leading up to their main race. If you are relatively local, check out the Second Wind Running Club race calendar for a list of races in and around Champaign-Urbana. If you live far away, check with your local running club or running store.
Race sponsor Human Kinetics has many resources of interest to runners. Read some excerpts below.
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running. I have designed these laws in hopes of allowing runners of all levels of achievement to be able to optimize the benefits of training. Because runners respond differently to a particular coaching treatment, training program, or environment, these basic laws help evaluate and enhance individual training situations.
Consistent training is all about developing the aerobic system with easy miles and low-level stress. On top of that, short, fast strides get the running economy positive-feedback loop looping. So, let’s break it down with some sweet, CliffsNotes-style action:
Plantar fasciitis can be such a painful condition that it often prevents any running at all. This sheet of fibrous tissue runs between the metatarsal heads and its insertion in the calcaneus (next to the Achilles tendon). Its weakest part is found at the heel, where it becomes injured. The typical sufferer winces when the underside of the heel is even lightly touched. If the exercises presented in this chapter are ineffective, then a physician’s steroid injection can produce a cure. A better long-term solution, however, is to seek knowledge of why the injury occurred and address that cause.
Six key elements of form assessment represent the biggest influencers of performance, running economy, and risk of injury. Therefore, these six should be measured carefully via video analysis:
A smartphone with video capabilities or a video camera are necessary to carry out the video analysis. The brand of the device does not matter, but the video instrument must be capable of recording at a rate of no less than 240 fps (frames per second).
Monitoring your body provides valuable information on your adaptation to training, your risk of injury or illness, and your readiness for the next hard training session. There are several good ways to determine when you are overreaching so you can avoid overtraining and remain healthy. You can use this information to improve your recovery by modifying your training schedule to your individual limits. A variety of apps exist for runners and other endurance athletes to monitor the key factors that influence recovery from training, such as resting heart rate and amount of deep sleep. These apps take just a few minutes each day; they make it easy to track both your training and recovery factors and typically provide warning signs when several factors are heading in the wrong direction for several days.
Pete Pfitzinger details proper nutrition (podcast)