The Twin Cities offers some of the best running paths in the country. Not only scenic, but they provide the runner with a safe running experience. Nearly all of them have water pumps and fountains along the way. Most of the running paths are paved and wide enough for runners to mix with walkers and others.
1. The River Road
2. The Lakes
3. Minnehaha Parkway
4. Pike Island
5. Summit Avenue
6. Eloise Butler Sanctuary
7. Boom Island
8. Lake Como
9. Baker Park Reserve
10. The Corridor
** Mapquest some of these scenic running routes and get out there ... you will NOT be disappointed!
Tuesday, November 27, 2007
A Simple Running Workout to Ease Any Pain
I know that many times I have woken up to incredibly sore muscles, from my previously hard workout the day before. Instead of taking a day off, here is an example of a light workout to do:
Run Light
Warm up with five minutes of walking, then run a few miles at a slower-than-usual pace, taking more frequent walking breaks. Avoid hills as much as possible because they place added stress on the leg muscles. If you're really sore, go for a 30-minute walk.
Run Light
Warm up with five minutes of walking, then run a few miles at a slower-than-usual pace, taking more frequent walking breaks. Avoid hills as much as possible because they place added stress on the leg muscles. If you're really sore, go for a 30-minute walk.
Monday, November 26, 2007
Winter Running
Since Winter is fastly coming, which means COLD weather, I found this article online at www.runnersworld.com and it is simply a plan for running in the winter months. In the article it talks about this 3-point plan over the winter months and how you can come back strong in the spring.
Winter is one of my favorite times to run. I'll take the beauty of fresh tracks on new snow over slogging through heat and humidity any day. But not everyone agrees. During my first year as a college coach, I had a freshman who raced in the NCAA cross-country championships but then disappeared for the next six weeks. When he returned, I asked where the heck he'd been. "Coach," he said, "in high school I always took a few months off after cross-country." My exasperated reply was "This ain't high school!"
Needless to say, this freshman was a nonfactor in the track season. The fact is, maintaining a base over the winter is critical to successful spring running. During a long training hibernation, the principle of reversibility kicks in: When exercise ends, detraining begins. One study showed that with just seven days of not training, blood volume dropped sharply. Loss of blood volume directly affects your ability to perform aerobic work. Within three to six weeks of inactivity, your fitness can drop to pretraining levels.
Today, when I send my guys off for the winter break, I give them a gift: a three-point plan to stay fit and come back fresh in spring. So can you.
Maintain Miles:
The less activity, the quicker the free fall into detraining, so keep a running base of at least three nonconsecutive days a week of no less than 50 percent of your usual mileage. Cross-training can help keep your fitness high, but remember that only running makes you running fit.
Run Fast:
A week or two off from quality runs can be beneficial physically and mentally. But extending a break longer than that can slow you down faster than a frigid north wind. Even if your next race is months away, tempo runs will keep you inoculated against the ravages of lactic acid. And fartlek sessions--my winter speedwork of choice--will help you maintain your VO2 max. These fast-paced runs also recruit fast-twitch muscle fibers that would otherwise remain dormant when only doing easy miles. And doing strides will help keep your sprint mechanics in working order.
Plan Ahead: Put the date of your first spring race on your calendar. Then your second. These forecasted races provide motivation. And they let you know when your training should begin, which might be well before spring.
Winter is one of my favorite times to run. I'll take the beauty of fresh tracks on new snow over slogging through heat and humidity any day. But not everyone agrees. During my first year as a college coach, I had a freshman who raced in the NCAA cross-country championships but then disappeared for the next six weeks. When he returned, I asked where the heck he'd been. "Coach," he said, "in high school I always took a few months off after cross-country." My exasperated reply was "This ain't high school!"
Needless to say, this freshman was a nonfactor in the track season. The fact is, maintaining a base over the winter is critical to successful spring running. During a long training hibernation, the principle of reversibility kicks in: When exercise ends, detraining begins. One study showed that with just seven days of not training, blood volume dropped sharply. Loss of blood volume directly affects your ability to perform aerobic work. Within three to six weeks of inactivity, your fitness can drop to pretraining levels.
Today, when I send my guys off for the winter break, I give them a gift: a three-point plan to stay fit and come back fresh in spring. So can you.
Maintain Miles:
The less activity, the quicker the free fall into detraining, so keep a running base of at least three nonconsecutive days a week of no less than 50 percent of your usual mileage. Cross-training can help keep your fitness high, but remember that only running makes you running fit.
Run Fast:
A week or two off from quality runs can be beneficial physically and mentally. But extending a break longer than that can slow you down faster than a frigid north wind. Even if your next race is months away, tempo runs will keep you inoculated against the ravages of lactic acid. And fartlek sessions--my winter speedwork of choice--will help you maintain your VO2 max. These fast-paced runs also recruit fast-twitch muscle fibers that would otherwise remain dormant when only doing easy miles. And doing strides will help keep your sprint mechanics in working order.
Plan Ahead: Put the date of your first spring race on your calendar. Then your second. These forecasted races provide motivation. And they let you know when your training should begin, which might be well before spring.
Definition of Running
Running is defined as the fastest means for an animal to move on foot. It is defined in sporting terms as a gait in which at some point all feet are off the ground at the same time. It can be a form of both aerobic and anaerobic exercise.
I found this definition online and I really liked it.
Running is a complex, coordinated process that involves the entire body. Every human being runs differently, but certain general features of running motion are common.
I found this definition online and I really liked it.
Running is a complex, coordinated process that involves the entire body. Every human being runs differently, but certain general features of running motion are common.
Sunday, November 11, 2007
Tuesday, November 6, 2007
Step One: Find the Right Shoe
Before you start running, you need to buy a good pair of running shoes ... but before that you need to know...
How High Is Your Arch?
Flat
Medium
High
What is your motion mechanics?
Underpronator
Normal
Overpronator
A Few Common Mistakes to keep in mind:
1. Buying for looks
2. Not asking for deals
3. Buying shoes that are too small
4. Shopping at the wrong time of day
5. Assuming your shoe size
Know what activity you will be doing:
1. Training
2. Trail Running
3. Speed Workouts
4. Road Racing
How High Is Your Arch?
Flat
Medium
High
What is your motion mechanics?
Underpronator
Normal
Overpronator
A Few Common Mistakes to keep in mind:
1. Buying for looks
2. Not asking for deals
3. Buying shoes that are too small
4. Shopping at the wrong time of day
5. Assuming your shoe size
Know what activity you will be doing:
1. Training
2. Trail Running
3. Speed Workouts
4. Road Racing
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