Healthy Running

A healthy team means better team performance and better individual performance.

What YOU can do.

Taking care of yourself, being responsible and accountable are key fundamentals to a better race season. It is my opinion that athletes follow their coaches direction and Dr.'s counsel.

Besides NO TACKLE FOOTBALL During your Running Season, ...Duh!

Here are some key elements to helping runners to do their best.

1. Healthy nutrition to fuel your body: suggestions from leading health authorities and athletes:

- Eat fruits & veggies: raw fruits & veggies are highest in nutrients

- Reduce and/or Avoid junk foods

- Reduce and/or Avoid soda "pop"

- Drink Fluids: 60-80 ounces of water/per day, and Dr's recommend drinking fluids that replenish electrolytes during the day not just after hard exercise to reduce chances of muscle fatigue, injury or other related issues from hard exercise (Gatoraide, Poweraid drinks etc...)

- Proteins and Carbs: a good balance of lean proteins and complex carbs fuel your engine for muscle strength and energy stores/.

See attached links for more information:

http://running.about.com/od/nutritionandhydration/a/runnersdiet.htm

http://www.runnersworld.co.uk/news/article.asp?UAN=246

2. Perfect practice yields better race results: Do it right and set yourself up for race-day success. "Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp, or are you going to be strong today?'" --Peter Maher, two-time Olympic marathoner from Canada.

3. Flexibility, warm-ups, cool down: Strong athletes are conditioned and flexible. Good warm ups and cool downs along with effective and correct training will help keep you healthy and reduce injuries:

See attached links for more information:

http://www.runnersworld.co.uk/news/article.asp?uan=484

http://running.about.com/od/stretchingwarmupcooldown/Stretching_The_Warm_Up_and_The_Cool_Down.htm

4. Rest & Recovery: Allow your body to recover & rebuild

See attached information

http://findarticles.com/p/articles/mi_m0NHF/is_3_18/ai_86649583/

5. Mental Toughness: Race time is "Game time" and have confidence in your preparation, and believe in yourself. Don't psych yourself out, and push yourself harder than you think during the race.

See attached information

http://running.competitor.com/training/keys-to-running-with-mental-toughness_4290

6. FORM: Remember your from throughout the race. When you get tired and fatigue sets in toward the end of the race, maintaining good form will help you pass other runners and run faster times. This is where "perfect practice" comes in and can really help you during your race.

7. Have Fun: You have practiced hard, go out and Compete, Do your BEST, and Have FUN. Enjoy the experience, you have worked too hard not to enjoy it all...!

-C-Rezultz Athletics: Sept 2009