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Newsletter: April 2005
As I was writing my latest book Running: Getting Started, I revisited many of the great experiences I’ve had in working with beginners. I know of no better way to enhance your motivation. As you explain the benefits and the training components, you’ll find yourself appreciating aspects of running that you haven’t enjoyed in a while. You’ll also be pulled along by the enthusiasm of another. I’m seeing more and more runners bringing family members, co-workers, neighbors to my free clinics and running schools. Try it, you’ll enrich your running. Giving the book is a good way to help someone before they get off the couch: they can read until you take them for a run-walk. It even has a chapter on how to be a good coach. I look forward to seeing many of you in my free clinics, schools and upcoming retreats. Have a great Spring!
--------------------------------------------------------------------------------------------------------------------- -------------------------------------------------------------------------------------------------------------------- Palo Alto April 20 For more info, click here or email carol.miller@jeffgalloway.com
-------------------------------------------------------------------------------------------------------------------- Two NEW Products From Jeff! 1) Jeff Galloway’s "Running, Getting Started" (2005) Give this to your friends, and they’ll soon read that there is no reason why they shouldn’t run. · Why Run?—12 motivating reasons why we get so much
out of our running 2) Jeff Galloway’s "Running, Testing Yourself" (2005) “When we decide to take on the challenge of getting better, we tap into a mysterious and complex part of us: the human spirit. Once embarked on this journey, we look on running and life in a different way. Simply stated, we expect more out of each” 7 week Training programs for: 1 mile, 1.5 miles, 2 miles, 5K Order Today! --------------------------------------------------------------------------------------------------------------------- ---------------------------------------------------------------------------------------------------------------------- JEFF’S PICKS for the next few weeks: Big Sur, the Flying Pig, Deadwood and more!
Jackson County, NC April 16 More Info... --------------------------------------------------------------------------------------------------------------------- Injury of the Month: Ilio-tibial Band Over the past 5 years I’ve seen great results in getting I-T band to heal by using a foam roller. Place this on the floor and turn on your side so that your body weight pushes down on the roller—where you feel the pain. Roll up and down, for 5 minutes at a time. You can do this several times a day—even before runs. It is particularly beneficial for many runners when done after a run. Click here to order. Also, we have an IT BAND article on our website that you might want to take a look at here. -------------------------------------------------------------------------------------------------- THE ATHLETE’S KITCHEN, by Nancy Clark, MS, RD Copyright 2005 Think Outside the Cereal Box Eating healthy doesn’t have to mean sacrificing flavor if you get creative. For example, to reap the benefits of a whole-grain food source like oatmeal without enduring its wall-pasty texture, mix half a cup of raw instant oats with a bowl of crispy cereal like Wheaties or Total. You can then add skim milk, banana slices, blue berries or slivered almonds. This makes a great breakfast, but also a health and filling afternoon snack. Spinach offers iron, folate, potassium, beta-carotene and fiber but tends to be bitter going for many people. The bagged salad section of your grocery store comes to the rescue: baby spinach is sweeter and milder tasting than fresh or frozen spinach. If you find you seldom feel like eating fruit, try keeping it on hand for after your run. Thirst can make the high water content of fruit intensely appealing, and the fiber, vitamin C and other nutrients make it a great choice for refueling. Just make sure you drink water after your workout, too. (from the American Running Association’s Running & FitNews, January/February 2005, p. 2, adapted from The Athlete’s Kitchen by Nancy Clark, MS, RD, December 2004, www.nancyclarkrd.com) -------------------------------------------------------------------------------------------------- Simple Workouts that can help you run faster On each of these, walk for 5 min and jog for 5-10 min as a warm up. Reverse this for the warm down. · Strength workout—run for 5-10 minutes easily to a hill, overpass or other incline. Count off 50-300 steps (50 for beginners and more if you have done speedwork before). Run up the hill faster than you usually run, but not all out and walk back to your start. First workout, run 2-3 of these, and add 1-2 more on this weekly hill workout. The incline of the hill should be gradual, not steep. · Better form—during a short run, after your 5-10 min warm up, take out your watch and time yourself for 30 seconds. Don’t change anything about the way you run during this half minute, but count the number of times your left foot touches, and remember the count. After jogging for another minute or so, count your cadence for 30 seconds again and try to increase the count by 1 or 2. Repeat this 2-6 more times, attempting to increase the count of each one by 1 or 2. If you do this once a week, your body will find ways of touching lighter, aligning more efficiently, and moving with less effort. · Speed—once a week run to a measured segment: A standard high school track or a segment of road or trail that you have measured at a quarter of a mile. Run each of these quarter-miles at a pace that is 5-7 seconds faster than you want to run the same distance in your goal 5K or 10K. For Half marathons, use half mile segments and for marathons, use the mile. Start with 2-3 segments, and increase by 1-2 each week until you reach 12-20 for the 5K or 10K program. Half marathon or marathon speedwork should be done on non-long-run weekends—every second or third weekend—starting with 2-3 and increasing to 11-14 repetitions. Walk for one third to one half of the distance of the repetition as recovery. [For details on hill, form and speed workouts, see Jeff’s
books Marathon and Galloway's Book on Running. 1. How many people have you coached? [Note: Jeff has a very successful e-coaching program and has coached over 150,000 runners. Click here for more info]
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