National CalendarNational Results

September 2016

Regional features
Date: 
09/26/2016 - 11:31

cache_sb_s_e3f01b11f3.jpgYou're getting there. You're running faster and feeling fitter. Stay focused on your goals. Think about purchasing some cross country racing shoes in the upcoming weeks. And check your training shoes.

Regional features

Week 5: Training - Gets Tougher

Date: 
09/19/2016 - 11:54
Date: 
09/19/2016 - 11:54

hokasmall.jpgWeek 5: Training - Gets Tougher. By now you should be running at a better pace than when you started and noting that your tempo runs are more fun. Do the tempo and hill runs with teammates--hard workouts are easier that way. Check your shoes weekly! Remember, at this point of season, you probably have two days of racing a week, a Tuesday and a Saturday, more than likely. Race days should be considered hard days, and remember, warm up and cool down are very important.

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Week 4: Training Gets Rolling

Date: 
09/12/2016 - 09:36
Date: 
09/12/2016 - 09:36

hokasmall.jpgThis week, runners run daily for main sessions. Advanced athletes should add a 20–25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout.

Regional features
Date: 
09/06/2016 - 12:40

hokasmall.jpgWeek 3: Getting the Habit Started
Make sure you’re doing your runs on a variety of surfaces—dirt, grassy fields, sand, road, track. It’s good for the feet and helps you use your feet in a healthy variety of ways. You’ll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.

Regional features
Date: 
09/06/2016 - 12:40

hokasmall.jpgWeeks 1 & 2: Fall Training Begins
You’ll start on the road to a good fall of training with a long run, a tempo run, and some moderately paced runs. Don’t worry about pace in these first two weeks; just get out there, have some fun, and get into the habit of regular running. Workouts always begin with a warmup, some gentle stretching of major muscle groups, and light jogging. Repeat for your cool-down.

Regional features
Date: 
09/06/2016 - 12:39

hokasmall.jpg1. Get your gear in order.

If possible, you should have two pairs of good training shoes so you can rotate them. Most training shoes last for 8–10 weeks, depending on your training. Take your time at your local running store when selecting shoes and remember to go at the end of the day as your feet swell during the day. Bring a clean pair of socks and be prepared to check out 5–7 different shoes to find the right one for you. Assess your stash of socks, shorts, tops.




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