"Training Tip Tuesday" - 5 Things to do after every run!!

Picture this: You just finished a tough, sweaty run. You feel exhausted, but accomplished. What you do next could either put you on a path to recovery or undo all of your hard work. These five things are must-do’s after every run to ensure longevity, recovery and optimal benefits from each workout.

1. COOL DOWN
       One of the most overlooked parts of running is the cool down period, which is meant to efficiently bring your body back to a resting state. During a cool-down, your heart rate will decrease, your veins will constrict and your blood pressure will drop, yet your blood will continue to pump out metabolic waste while it begins to repair damaged muscle fibers.
To cool down properly, jog slowly for 10-15 minutes. After that, perform some body weight exercises to target other muscle groups. For example dynamic drills like high knees, butt kicks, jumping jacks and high skips will help strengthen your muscles and reduce post-workout tightness.

2. REHYDRATE
Maintaining fluid intake throughout the day is critical. After running, you'll need to replace fluids you lost through sweating. A few glasses of water can make a big difference. You'll also need to replace electrolytes that can be found in sports drinks, smart water products, gels, chews or salt tablets. If you prefer real food instead of processed sports nutrition, you can also find electrolytes in foods like bananas, avocados, pretzels and coconut water. Be sure to check labels on sports nutrition products, as many contain far too much sugar to benefit post-workout recovery.

3. STRETCH
In Meb Keflezighi's book, "Meb for Mortals," he refers to his daily stretching routines as "pre-hab" for runners that might otherwise end up injured and require a lengthy recovery. At 41 he will be the oldest U.S. Olympic runner in history, proving that the steps he takes to reduce injury are well worth the time and effort.
Static stretching is an excellent way to reduce post-workout muscle soreness and maintain good flexibility. Each static stretch should be held for 30 seconds. To avoid injury, static stretches should never be forced. Move slowly into the stretch until you feel the first bit of tension and hold there.

4. EAT
It's important to refuel your body with he the energy you expended shortly after working out. I like to say if you can get something into your body within 30 minutes of a run or workout you are aiding recovery. Experts recommend carbohydrates to replenish muscle fuel stores and protein to repair muscle damage. The forms in which you ingest these nutrients are less important, but experts prefer to see runners get them from natural, unprocessed sources such as yogurt and fruit. Chocolate milk is a popular option because it contains the recommended ratio of 4:1 carbs to protein---and it tastes great!

5. REST
Former pro runner Ryan Hall likes to refer to his post-run naps as business meetings, which makes sense since it's a crucial part of his workday. Sleeping is the number one way to repair, recover and rebuild after an intense workout. Unlike pros most of us can't go right to sleep after you run, but to get the most out of your training try to get 8 hours of sleep each night. This is most critical on days when you have had a difficult workout.
Non-running days are also an important part of the training cycle. Many weekly training programs will include a rest day and it's important to use those days. Rest days give your body a chance to fully recover and avoid injury as a result of overtraining.

TRAINING TIP TUESDAY - "5 Keys To Better Running Form"

5 KEYS TO BETTER RUNNING FORM

Greg McMillan, M.S.Articles

I’m going to start by stating categorically that there is no one best running form. Runners come in so many different shapes, sizes and proportions that it’s simply illogical that one running form, like one training plan, would work for all runners.

That said, there are a few keys to improving your form, which should help you stay injury-free, perform better and at the least, look better in those race photos!

1) Posture

The same posture that’s good in your everyday life is good for your running. Remember when your mother frequently told you to sit up straight? Well, if I’m working with you on our form, you’ll hear me telling you to “run tall.” This cue, run tall, helps get you in an upright, non-slouching posture, which is best for running. As McMillan Coach and resident Olympian Andrew “Lemon” Lemoncello shows in the photo below, head above shoulders, shoulders above hips, hips above knees and ankles. Modern life encourages us to slouch so fight that in running and run tall. Your mom would be proud.

2) Arm swing

When running, your arms should be bent at roughly 90 degrees (slightly more or less is also okay). Your hands should be lightly clasped and when your arm swings, your hands should brush between your lowest rib and your waistband. The swinging action itself is front to back and relaxed. Any abnormal swinging (crossing the body, elbows wide, shoulders high) will have consequences in your mechanics. Race photos often illuminate any arm swing issues and you can have someone video you while running from the front and back to evaluate your arm action. Again, as Lemon demonstrates, imagine there is a box or picture frame from your shoulders to your hips. Your arm swing should be within this box and your hands should not cross the midline of the body. Don’t be rigid but just make sure your arms stay within the box.

3) Foot plant

There is a lot of chatter about foot plant. In my opinion, it matters less whether you land toward the front of the foot or the rear. What matters most is that you land under your body (or at least close to under the body). Overstriding is more of an issue than where you land on your foot. Runners can overstride with a forefoot plant as well as a heel plant. The key is to focus on landing under you and pushing behind you. (In the photo below, note that Lemon isn’t reaching out but is landing under his body.) I find if runners think not about reaching out in front to go faster but instead think about pushing harder down and behind, they cure their overstriding. Again, have someone video you from the side while you are running and you’ll see if you are landing far in front of your body (overstriding) or nearly under your body (correct landing).

4) Cadence

A few years ago, researchers suggested a cadence (or stride frequency) of 180 steps per minute was optimal. I would suggest anything from 170-190 works depending on the runner. If you look at most runners, regardless of speed, that look really good, they usually have around this cadence.

You can count your steps in one minute to get your cadence or most GPS monitors now do this for you as well. If you do find you need to increase your cadence, just make sure you aren’t sacrificing stride length by shortening your stride too much. Understriding to achieve an optimal cadence will slow you down. We want an optimal stride rate (cadence) and an optimal stride length. They both go together to create our speed.

5) Rhythm

Running is like dancing and the runners who look the best, again regardless of speed, are the ones that have great rhythm when they run. There is a certain flow to their stride. They are relaxed and rhythmic. Think of this when you run. We like to say, “Run tall. Run relaxed.” This simple cue usually cures most form issues and results in a great running rhythm.

Click to watch a video of Lemon running. Visualize this on your next few runs to help you improve your form.

In closing, I like that we all have our unique running forms. I like that I can spot my training partners from a mile away just by their stride. Few runners need a complete overhaul in their stride. Stick with your signature stride but just make sure you adhere to these 5 keys to good form since bad habits can easily creep into our running form.

Training Tip Tuesday - "RUNNING SHOES ARE YOUR BEST FRIEND!!"

The beauty of running lies in its simplicity.  All you need is your favorite pair of shoes and you’re on your way.  This simplicity has been overshadowed lately with the explosion of technology, ranging from GPS watches with options for tracking heart rate, cadence and oscillation, to the latest and greatest hydration systems.  Shoes have not been spared in these advancements.

“What shoes do you recommend?”  It’s one of the most frequently asked questions coaches get from athletes and fellow runners.  The shoe industry has grown drastically over the past several years and the options are overwhelming.  We’ve seen a drastic increase in the presence of minimalist, zero drop and maximal cushioning spanning every race distance and terrain.

The fact of the matter is, what shoe you wear is a very personal one but there are a few guidelines runners should follow to ensure they stay injury-free and training happily.

Avoid the fad.  If it’s not broken, don’t fix it.  When an athlete comes to me and says they’re very excited about their brand new pair of Hokas, my first question to them is “why the change?”  In current society, we are quick to buy the newest product on the market whether we need it or not.  Before you go to an extreme in your footwear, consider if you’ve had any recent injuries or issues with fit.  If not, chances are your current shoe choice is working just fine.

Choose Appropriate Shoes.  This goes along with the first point.  I am particularly interested in what shoes athletes are wearing when they start having lower leg issues, such as calf, peroneal tendon or Achilles injuries.  The first thing I recommend to any runner who is either unsure of which shoes are right for them or if they’re having niggling pains, is to go to a specialty running store and have them do a gait analysis.  From there, they will have you try on several shoe options that are appropriate for you.  Remember, comfort is the most important factor when making your decision, not which shoe looks the best and is the most trendy.  If the issue is beyond a simple shoe swap, a professional gait analysis lab is the next step.

Track Your Shoe Mileage.  Many of us are so busy balancing work, family and our running, that we forget to pay attention to a critical piece of equipment, our shoes!  The average mileage for a pair of shoes is anywhere from 300 to 400 miles.  If you are prone to injury or wear your shoes for other activities outside of running, you will be on the lower end of this range.  I personally like to track my shoe mileage via an old-fashioned paper log.  Head-honcho of McMillan Running, Greg McMillan, uses Strava, which allows you to very easily record your shoe mileage as you upload your run da

They’ve changed my perfect shoe!  It happens all the time.  The shoe model you love and has been your go to shoe for years has changed and not for the better.  To aid in your search for that new perfect shoe, refer online running show comparison tools.

Choosing your shoes may seem like a daunting task, but once you start the process you will quickly be able to eliminate poor shoe choices and focus on the ones that are right for you.  It’s worth the little bit of extra time and effort to ensure your shoes are working with you and not against you.   Remember, functionality and comfort first, fashion and trendiness second!

Training Tip Tuesday - "Don't Become A Slave To The GPS Watch!"

During the running boom in the 1970’s, running was gadget-free.  Pull up any running or racing photo from this era and what you don’t see are watch-laden wrists, arms strapped with iPhones, chests with heart monitor straps or headphones dangling from ears.  Today it’s rare to see a runner leave the house without one or more pieces of technology.

These devices provide an abundance of feedback and have changed our approach to running.  They make it easier and faster to track our training and racing, and to share this data with other runners around the globe.

While the availability of information is useful, it can also be overwhelming and distracting from our original purpose: going for a run!  There are times when it’s beneficial to leave your electronics at home and engage in your run without the diversions.  Many runners have become so focused on what their watch is telling them that they have lost contact with themselves. There are many people on this current team that find themselves guilty of this very same at times during their training.

When I started running, I had a simple Timex wrist watch and that was it.  The only instances that we were concerned about our actual time were during races or track workouts.  I learned over time what my effort levels were and how to appropriately pace myself.  This is such an important skill to have and allows an individual to truly find the value in tempo or steady-state workouts.  Knowing the feel of varying effort levels and intuitively recognizing them on a day-to-day basis will ensure you train correctly and are not overtraining.  Being in tune with your own body will allow you to quickly identify oncoming aches and irritation before they become a full-blown injury.

This concept also applies to racing as well.  Watch any professional athlete race and you can bet they know exactly what their body is doing.  The elites are very good at overriding those warning signals the brain sends to the body to slow down because they have spent many hours learning their strengths and weaknesses by feel and not by what a device tells them.

It’s time to leave the electronics at home when you:

• can’t stop looking at your watch throughout the entire run
• get upset if you aren’t hitting your day-to-day paces
• become too competitive with yourself and/or others on social media
• push to achieve a time/pace when extreme weather conditions, especially heat and humidity, dictate otherwise
• are taking downtime
• are returning from injury
• are a new runner and taking the time to learn the ropes
• are running in busy areas where wearing headphones might distract you

There will be times when a GPS or other device can be very beneficial, but also many times when it’s best to rely less on them.  Evaluate your routine and see if you fall into any of the categories above to determine if there is a desire or need to go electronic-free.  Even if you are disciplined enough while using electronics to your advantage, we could all benefit from keeping running simple and enjoying ourselves.

Walkway Marathon Weekend

This weekend marks the 2nd annual Walkway Marathon racing extravaganza! With over 2500 runners making their way to the Hudson Valley this weekend the race looks to build on the success they enjoyed last year! For those of you who were there last year we had a nice representation of current running Red Foxes and alums who took part in the inaugural event. Who could forget Ricky Willi competing in and finishing his first marathon, albeit with no marathon training leading up to it! Or the quiet and humble (insert laughter) Steve Rizzo winning the first 5k contested on the weekend! This year we are looking forward to a large number of current team members and alums taking place in one of the three races being contested on Sunday! Some of the best runners in team history will be taking part in the half-marathon and marathon. At the conclusion of the races there will be a private reception for any members of the Marist XC/TF family in the Cornell Boathouse! In order to gain admittance to the event you will need to get a wristband from either Coach Pete or myself that day. We look forward to a great day of races and catching up with all of you! Make sure that if you are racing to wear your Marist singlet and if you are coming just to cheer on your friends and alums to wear Marist XC/TF gear!! There will be a photographer there taking pics for the college and their PR department so make sure to have fun and show everyone there what Marist XC is all about!!

Traub Closes Out Career As A Champion!!

Princeton, NJ - It's one of the oldest cliches in sports, "Go out on top!" Many kids dream of hitting the game winning shot, the walk off home run and walking away from their sport as a champion. But as so many of us realize as we get older and see our careers come to a close that dream ending only happens for a very few. As we arrived at Weaver Stadium on the Princeton University campus this afternoon we were seeing the career of one of the greatest Marist athletes come to a close. 

For the past four years we watched as Senior Kristen Traub helped to rewrite the records books and take the women's cross country and track programs to new heights. When we start to go over the greatest moments in the programs history you will find that Traub had a hand in many of them. Today's race at the ECAC Championships would be Traub's last chance to leave her mark on a program that she had given so much of herself for the past four years. 

"When we talked before the race I told her that today I wanted her to run this race for herself," Head Women's XC Coach Chuck Williams said. "She had nothing left to prove to me and I wanted her to go out and just run the race for purity of the competition. To finish her career on her terms and for herself." The conditions at the track were cold and windy, not your typical weather for early May. These conditions led to a very tactical race and one that kept the runners bunched closely until the last few laps. 

"As each lap went by and no one was willing to make the big move to break the race open, I knew it was playing right into Kristen's strength. Over her career she always showed that she could close well in any race and I knew that as long as she was in the lead pack she could close the deal," said Williams. The tactical race allowed Traub to make a big move with 300m remaining to move up on the on the leaders and ultimately surge past them to become the program's first ever ECAC Outdoor Track champion and a new school record. It was the prefect ending for a storied career. 

On what this day meant for Traub she had this to say, "It was an honor to be able to see the name Marist at the top of the results on the scoreboard. Today's race was the perfect way to end my four years as a Marist Red Fox and its great to see my hard work pay off. I can't wait to see what the Marist running program does in the future." It was the ending that all kids dream of, to walk off as a champion and it will truly be a day that Kristen Traub won't soon forget. 

500 MILE CLUB!!

***SUMMER TRAINING INCENTIVE***

I know that it seems like for all but a few outdoor track has just ended, but what that means is that our focus shifts to SUMMER BASE TRAINING mode!! Now as many people enjoy their time off to focus on finals I know that many have asked me about summer training goals. Now, our official summer training program will start Monday May 30th, but many will be running before that point. In order to add some extra motivation to summer training I will be ordering some nice shirts for any ladies who qualify for the 500 Mile Club!! In order to earn you reward you must run 500 miles between May 23 and August 17th!! (I believe we report on Aug 17th, which would make 1st practice the 18th)  That gives you 87 (80 if you start counting on the 30th) days to achieve this goal!! Now for those ladies who achieve higher mileage I will screen 600 mile club shirts as well! I think it's a great way to add to summer training and it will allow you to talk with your teammates and see how they are doing in the process!