RUNNING THE TANGENTS IN A RACE

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RUNNING THE TANGENTS IN A RACE

RUNNING THE TANGENTS IN A RACE

In the spirit of racing and with race season well under way, I thought I’d continue to focus on race-specific topics. This week’s Coach’s Corner is geared toward a particular race strategy called "running the tangents".

What’s a tangent??

According to Wikipedia (and my high school geometry teacher), a tangent line to a curve is a line that just touches the curve at one point. More accurately, it’s a line that comes infinitely close to a point on a curve, but we’re not in math class anymore (hopefully) so we’ll just keep it simple.

What does this have to do with running?

Most road races are designed or mapped out with multiple curves along the race course. It’s very rare to find a road race beyond a mile that doesn’t include some curves along the road. When races are measured and certified, the certification is done using the shortest possible route between the start and the finish, so it only makes sense that we should also be running the race along the shortest possible route from start to finish. I mean, who wants to run any longer than s(he) has to? Among other things, it messes with your personal best times and that’s just unacceptable.

I still don’t know what this has to do with running.

Well, in order to run the shortest possible route from start to finish there is a certain technique that makes this possible. It involves breaking down the race course into segments between curves (or turns) and running from one curve in the road to the next using the shortest possible line. This is called running the tangents. USA Track & Field explains that “the shortest possible route is a reasonably well-defined and unambiguous route that ensures all runners will run at least the stated race distance.” Running the tangents in a race ensures that you come as close to running the exact distance of the race as possible, if not spot on.

So what does this look like?

Picture a string that is tightly stretched out along a course. The string comes as close to right and left turns as possible, runs straight through the edges of curves like a shooting star, and runs diagonally between two corners when crossing a street.

Shortest distance between turns:


Shortest distance between corners:

Shortest distance between curves (or S-Curves):

You may find that some portion of the road are closed off to runners during the race, using cones and/or barricades. In these situations it’s still possible to run the tangents given the road space you have to work with:

Some of the other factors that may prevent you from running the tangents can be:

  • Crowded racing conditions and having to pass people.

  • Obstacles such as manholes and storm drains, or bad road conditions such as broken pavement.

  • Lack of focus - you may just be going through a rough patch during the race and it’s hard to focus on the line that you’re running along the road.

These are all important things to be aware of, but whenever possible, always remember that the best way to run a race (and to avoid running TOO FAR) is to run the tangents!

Race Better. Race Smarter. Run Your Personal Best.

Coach Mwangi

 

Got questions about racing or preparing for a race? Don’t hesitate to ask me at our next Wednesday group run, or reach out to me at coachmwangi@gmail.com.


Photos provided courtesy of USA Track & Field.

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THE IMPORTANCE OF NEGATIVE SPLITTING IN TRAINING AND IN RACING

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THE IMPORTANCE OF NEGATIVE SPLITTING IN TRAINING AND IN RACING

With all of the racing happening this weekend, I thought I would spend a little bit of time talking about a running and racing strategy that often leads to positive results. Negative splitting is based on the idea that the last miles of a run or race should be run faster than the first ones. A slower start and a faster finished often leads to a better race time, whether we’re talking about a casual runner or the world’s fastest marathoners.

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RUNNING METRICS: A CLOSER LOOK AT WHAT YOUR WATCH IS TELLING YOU

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RUNNING METRICS: A CLOSER LOOK AT WHAT YOUR WATCH IS TELLING YOU

As our season of racing begins to wind down, you may find yourself looking back at the year and evaluating how you did with your running. You may even find yourself setting some new goals, and thinking about all of the tools available to you and how they can help you get to the next level. One of the best tools you have could very well be the one strapped around your wrist.

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TIPS ON POST-RACE RECOVERY (AND RECOVERY IN GENERAL)

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TIPS ON POST-RACE RECOVERY (AND RECOVERY IN GENERAL)

After the races we had last weekend, I wanted to spend a little bit of time on the topic of post-race recovery time. This is sometimes just an afterthought, because once we finish one race, we’re already thinking about the next one, right? The truth is, recovery time is a very important part of running training. However big your goals are this year, they should also include a big focus on how to properly recover and benefit from your races.

WHY IS POST-RACE RECOVERY IMPORTANT?

  • It gives your legs (and mind) time to reset and feel fresh again. It also gives you time to pay attention to any aches and pains that may not be apparent on race day or the day afterwards.

  • It allows time for physiological adaptations to take place, which lead to improved fitness, but which can only happen with the proper recovery time. The body functions in a very linear fashion: we train, then we adapt, then we train again.

  • It can be a very important means of injury prevention. In many cases whether or not you get injured depends on how much time you allow yourself in between races (in addition to foam rolling, massage and all the other recovery methods).

  • It also gives you a chance to enjoy some more easy runs. You can still keep running while you’re recovering from a race, just don’t run hard!

WHAT SHOULD YOU KEEP IN MIND?

  • Time to recovery can vary, depending on your age and your fitness level, so you may not necessarily be able to copy what someone else is doing.

  • The longer the race, the more time you need to recover. It also takes longer to recover from a race than from a hard workout.

  • Your body repairs muscle much slower than it replaces fuel, hormones and enzymes used up or lost during exercise, even up to 2 to 3 times slower. Therefore it’s important to continually provide your muscles with the necessary building blocks (i.e. amino acids) to ensure that they recover properly. Here’s an article that talks about the optimal recovery window as well as what to consume immediately after a race or a hard workout.

  • Recovery time can be active time. Rest days can include short, easy runs or even cross training (swimming, biking, yoga) at an easy intensity level. Exercise promotes circulation, which delivers oxygen-rich blood and nutrients to muscle tissue and promotes recovery.

HOW SHOULD YOU APPROACH RECOVERY TIME?

  • Pay close attention to your body. Even something as simple as walking up the stairs can give you a good idea of how fatigued your legs are. Keep in mind that in many cases, muscle soreness can be delayed by up to two days.

  • Use your resting heart rate (RHR) as a guide, especially if you’re a beginner runner. Measuring your RHR can give you a sense of how fatigued you are. Here are some helpful steps to establish a baseline for your resting heart rate and how to make decisions based on it, courtesy of Susan Paul from Runner’s World:

    • Measure your RHR first thing in the morning, after awaking, but before hitting the caffeine, and record that number in your training log.
    • Repeat this process at the same time each day. After recording it for several days, you will establish your baseline measurement for your normal RHR. Find your pulse by placing your first two fingers on the underside of your wrist, at the base of your thumb. Once you locate your pulse, count the number of beats for one minute, or count the beats for 30 seconds and multiply by 2.
    • Your RHR stays much the same each day, give or take a few beats, so when your RHR is elevated, it's a red flag. When your RHR is elevated by as much as 5 beats, take notice and go easy. If it is elevated by 10 beats or more, it's a real warning, and it may be best to take the day off.
    • Our RHR can be elevated for a variety of reasons- stress, lack of sleep, not recovered from a previous workout, an illness, over training, etc. While you may not be able to pinpoint the exact reason your heart rate is elevated, simply knowing that it is elevated provides you with valuable information. Armed with this knowledge, you can decide your next step and choose to sleep in, shorten a run, or skip the speed work. And, if you just don't feel like getting up, but your RHR is normal, suck it up and hit the road!

Great advice, Susan!

  • Run some easy strides 3-4 days after a road 5K or 10K or 5-6 days after a road 10-miler or half marathon. Strides are short runs where you gradually pick up momentum but never running at full speed. They can be anywhere from 50m to 100m long and can even be done on grass or on flat trails. Explore your options here to run on softer surfaces.

  • For proper recovery after a full marathon I suggest running only easy runs (at a conversational pace) during the first week of recovery, and generally only after 4-5 days of full rest. Start with 2-3 miles of easy running and then progress from there. Generally the second week after a marathon should also be about easy running but this is where you can start to add some strides before your workouts start to get progressively more demanding in the third week.

  • For trail races I would suggest even more recovery time. The uneven surface and hilly nature of trail races can be demanding on your muscles and even your lower leg joints, so your recovery time may have to be adjusted by adding a couple of days per type of distance ran (trail 5K trail vs. road 5K, trail marathon vs. road marathon, and so on).

WHAT ELSE SHOULD YOU KEEP IN MIND?

  • Overtraining and over racing lead to poor performances. As hard as it may be, avoid training too hard, too often or signing up for a 5K every single weekend. You can only “tap into the well” so many times before you become race or training-fatigued.

  • Inconsistent training leads to poor performances and can often lead to injuries. If you’ve been running 20 miles a week consistently, you shouldn’t suddenly jump to 30 just because you feel good and up to the task. Your mind may think so but your body (specifically your musculoskeletal system) responds much better to a gradual approach to mileage increase because it’s more manageable. A good rule of thumb is no more than a 5-10% increase in mileage each week, with a lower mileage recovery week (about 20% lower) every 3-4 weeks. Approach your long runs the same way, whether you run them for distance or for time.

While planning your race calendar, also take time to plan your recovery time in between races. It will pay huge dividends in the end and it can also ensure you stay healthy this year!

Run better, run smarter, run for life.

Coach Mwangi

For advice on how much time off you should take after a race, find me at the next Wednesday group run, or shoot me an email at coachmwangi@gmail.com

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5 COMMON RACE-DAY MISTAKES AND HOW TO AVOID THEM

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5 COMMON RACE-DAY MISTAKES AND HOW TO AVOID THEM

5 COMMON RACE-DAY MISTAKES AND HOW TO AVOID THEM

I have to say, the racing season is one of the most exciting times of the year! It’s a chance to get out there and test your fitness, learn a little bit more about the sport and even meet some new people. Racing itself can be a very rewarding experience, even more so when you pay attention to a few small but important things on race day and the days leading up to it. This week you'll have a chance to put those legs to the test once again at our Blackstone 5K, so here are a few common race-day mistakes that people make and how to avoid them:

  • Skipping breakfast

It’s important to realize that while you’re sleeping, you are fasting and when you wake up this has been going on for quite a few hours. After fasting all night your blood sugar is most likely on the low side. You may also be sweating while you sleep and your body may be somewhat dehydrated. Use these few easy ways to check if you’re even mildly dehydrated. It is always a good rule of thumb to eat a “fist-size” amount of food, preferably something with complex carbs and low to no fiber, an hour or two before you race. You should also drink 16-20 ounces of water or an electrolyte drink such as Nuun an hour or two before the race. Dehydration can feel like fatigue when it sets in and it is no fun trying to race through it! Make sure that you’re also taking full advantage of the fluid stations along the course, if there are any. These can make or break your race.

  • Choosing the wrong clothes

Check the weather the night before to ensure that you know exactly what to expect and what to wear. Back at the beginning of Spring I wrote this handy apparel guide to help you determine what type of running gear is appropriate for different weather conditions.

 

  • Leaving too little time before the start of the race

You need time to park, or get to the race via public transit, time to pick up your bib if you haven’t yet done so, time to warm-up, time to hit the porta potty (if available, this can take a while!) and time to make your way to the start. These may not seem like they take long, but they all add up. If you don’t leave yourself enough time before the race starts you may find yourself in a situation where you feel anxious or nervous and that can throw you completely off your game. It’s okay to be nervous about the race itself, but not because you ran out of time. Some of the bigger races also have wave starts, and corrals that you need to get into well before the race begins, so plan ahead so you can be in the right spot and the right frame of mind when the gun goes off.

  • Starting the race too fast

Try not to get caught up in all the excitement at the start. This is probably one of the hardest things to do but it can also be one of the best decisions you make on race day. It can be a challenge to to hold back, with the combination of the excitement of race atmosphere and adrenaline pouring through your veins, but starting the race conservatively is the best way to go, always! This holds true for any and every distance that is not a sprint. Run your own race and don’t worry about anyone else.

  • Not treating the race like a workout

Races are workouts. Plain and simple. Probably harder than any workout you do. Respect the effort you just put forth and recover like you would after any workout. Foam roll, hydrate, eat well and get enough rest the night after the race and it will go a long way toward helping you realize all of those fitness benefits of having raced that day.

 

Here are a few more things you should do:

  • Eat well the night before. Pick your pre-race meals carefully and set yourself up to succeed. I’d say that running is 70% mental and 30% physical but neither of these can perform at the highest level without the proper nutrition. Start hydrating well about a week before the race and drink plenty of fluids throughout the week leading up to the race.

  • Get enough sleep, especially two days before the race. You may not be able to sleep well the night before, but that’s very common.

  • Charge your running watch! There’s nothing worse than having a dead watch on race day. Except maybe not having a watch at all.

Good luck, hit the Bully and kick some butt!!

Coach Mwangi

Run Better. Run Smarter. Run For Life.

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FOUR TIPS FROM THE RHODE ON RUNNING ON THE ROAD

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FOUR TIPS FROM THE RHODE ON RUNNING ON THE ROAD

FOUR TIPS FROM THE RHODE ON RUNNING ON THE ROAD

You see what I did there?

Actually, staying safe while out on the roads is nothing to joke about. Running on the road can be one of the best ways to train yourself to manage your own pace (versus running on a treadmill), deal with the elements and handle a variety of undulation, but it can also be tricky because you're essentially sharing the roads with cars, trucks, motorcycles, bikers, other runners, you name it! Here are four tips to help you get the most out of your road running experience while staying safe and out of trouble.

1. Stay On The Left

This may seem like an obvious rule of thumb but I still see people running along the right side of the road, with traffic. While on a training run (as opposed to a race), always stay on the left! It will help you see and gauge any oncoming traffic and even more importantly it will help them see you. It’s also a good idea to hug the left curb whenever possible. Stay as close as you can to it, especially when there is a narrow shoulder to run on. While doing this, also be careful of storm drains, potholes and uneven road and hop onto the sidewalk when the situation calls for it.

2. Make Eye Contact

A good exercise while crossing a street, an intersection or in front of a vehicle is to confirm that the driver yielding to you has actually seen you instead of just assuming s(he) has. In many cases a driver may be looking in your direction but that driver is actually paying attention to the traffic and not necessarily to you! As runners we can be difficult to spot unless we’re running in large groups so make sure that you have been seen first before crossing in front of that car or other vehicle. Waving to the driver is a good way of confirming this, as you will most likely get a wave back if the driver sees you.

3. Be Situationally Aware...Always!

Make sure that you are paying attention to what’s coming toward you from the front, but also glance back every once a while to know what’s approaching you from behind. If you listen to music while you run, listen to it in low to moderate volume so you can hear the ambient noise around you, both the cars as well as other people (and in some cases animals like dogs that decide to suddenly chase you...not exactly a fun experience). Vehicles like electric or hybrid cars are exceptionally silent so it's even more important to be aware of them. Some headphones like Yurbuds are designed to allow you to hear both the music and ambient noise, simultaneously, so they can be a worthwhile investment. Also wear some type of reflective gear when running either early in the morning or late in the evening. Most running clothes are designed with some sort of reflectivity but in the summer we don’t wear much when we run so make sure you are still being seen by wearing something that reflects light and shines.

4. Yield When You Have To

I don’t know any runner who has ever won a game of chicken with an 18-wheeler (or any vehicle for that matter) so if, from a distance, it looks like the vehicle is not about to yield or go wide to avoid you, yield to it and even hop off the road for a second if you have to. In many cases large vehicles may also be carrying a draft behind them and this draft can knock you off balance. The larger and more obstructive the vehicle, the more turbulent the air flow behind it, so be aware of this and brace yourself, hold your breath, or whatever you have to do in that moment. It may also be necessary to yield to a cyclist who doesn’t seem to notice you. Cyclists can be quite focused and in a zone.

As you can see, the name of the game when running on the road is to be alert and to be aware, and these four simple rules will help keep you safe out there.

As always, feel free to pull me aside for more tips like these on how to run smarter out on the roads.

Run Better. Run Smarter. Run for Life.


Coach Mwangi

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CORE STRENGTH FOR RUNNERS - PART 2

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CORE STRENGTH FOR RUNNERS - PART 2

CORE STRENGTH FOR RUNNERS: PART 2

Last week we provided an introduction to plank exercises because I believe that planks are one of the best ways to build your core strength and make you a better runner.

I admittedly had to be sold on the idea of planks over some of the other more traditional core exercises but now I use them almost exclusively to develop and maintain my own core strength and the strength of my runners. Some of the many benefits of plank exercises include:

  • Supporting your lower back and hips while running and reducing your chances of injury
  • Improving your posture while running

  • Improving your running economy and efficiency

  • Improving your overall strength and ability to maintain your form in the latter stages of a run or a race

  • Improving mental focus especially under physical fatigue

Planks also target a number of different muscle groups simultaneously, they don’t strain your lower back (as crunches sometimes do) and they don’t take very much time. With planks (and one of the reasons I like them so much) you’re essentially getting a lot of “bang for your buck”.

I’d like to take this time to highlight some of the ways you can modify the traditional plank exercise and make it an even more effective part of your workout routine. If you're just getting started with planks, I suggest attempting the first one or two types of straight-arm planks and doing 10 reps per leg. Then as your strength improves, you can try the rest of the series.

STRAIGHT-ARM PLANK SERIES

This series of planks are a little easier to execute over forearm planks, and they offer a variety of ways to activate your core and supporting muscles.

Forward Plank with Leg Lift

Forward Plank with Alternating Toe Taps

Forward Plank with Knee-to-Elbow

Two-Point Forward Plank

Forward Plank Hip Dips

Side Plank with Leg Lift (or Star Plank if your arm is raised)

Side Plank Thread-The-Needle

Side Plank with Knee Tuck

Reverse Plank with Leg Raise

Reverse Plank with Alternating Toe Taps

FOREARM PLANK SERIES

This series of planks are a little bit tougher to execute because they recruit your muscles faster, but they share a lot of the same movements as the straight-arm planks. See if you can challenge yourself!

Forearm Plank with Leg Lift

Forearm Plank with Alternating Toe Taps

Forearm Plank with Hip Dips

Forearm Plank with Knee-to-Elbow

Forearm Side Plank with Leg Lift

Forearm Side Plank with Knee Tuck

Forearm Reverse Plank with Leg Lift

Forearm Reverse Plank with Toe Taps

For a demonstration of all of these movements, check out my plank series videos on YouTube:

Straight-Arm Planks demo video

Forearm Planks demo video

Coach Mwangi is a USATF-Certified running coach and competitive runner. He is the former head coach at Rhode Runner and he has coached a wide range of athletes from milers to marathoners. He has has also written about a wide range of topics related to running training. He can be reached at coachmwangi@gmail.com.

Run Better. Run Smarter. Run For Life.

Coach Mwangi

 

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WHAT SHOULD YOU DO IMMEDIATELY AFTER A RUN...AND WHAT CAN YOU DO LATER ON?

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WHAT SHOULD YOU DO IMMEDIATELY AFTER A RUN...AND WHAT CAN YOU DO LATER ON?

I don’t know why I don’t get this question more often. I do think that a lot of runners ask themselves the question, then probably try to answer it for themselves. Or perhaps they just do what their fellow runners are doing. Nothing wrong with that, if all the little but important things are being done. If there is any guesswork, however, I’d like to take the some of it out of it by covering what you should do right away, and what can wait a little while.

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A NUTRITION GUIDE FOR RUNNING TRAINING

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A NUTRITION GUIDE FOR RUNNING TRAINING

A NUTRITION GUIDE FOR RUNNING TRAINING


The proper running nutrition should not start on race day. Nor should it start the day of your practice. In order to get the most out of your training, you should approach your nutrition plan with the same attention and care you pay to your running. After all, muscles are torn during practice and fed in the kitchen (thank you Jen Anderson!)

Back in August I wrote this handy guide on what to eat before a run. In the guide I talked about the basic guidelines to keep in mind when planning (and shopping) for your next meal. I wanted to take this conversation one step further and provide some examples of actual meal plans, ripped straight from the Coach’s own food menu. Please keep in mind any pre-existing allergies you may have. Also, these are meant to be mere suggestions; everyone is unique, and different bodies respond to different foods in their own ways.

TRAINING DAY EXAMPLE #1:

Breakfast
- Oatmeal w/fresh fruit, dried fruit or peanut butter mixed in
- Fruit juice
- Banana or watermelon
- Iron supplement

Lunch
- Potatoes or pasta with chicken, beef or fish
- Veggies on the side (avoid ones with a lot of fiber!)
- Dairy or almond milk
- Cookie or brownie (go ahead, treat yourself but don’t go crazy)

Post-run
Energy bar, banana, dried apricots (good source of potassium & iron) and/or a smoothie

Dinner
- A small serving of brown rice, quinoa or couscous
- Beans, chickpeas or lentils
- Side of vegetables (carrots, peas, lettuce, kale)
- Banana, watermelon or yogurt (no simple sugars)

TRAINING DAY EXAMPLE #2:

Breakfast
- Omelette or hard-boiled eggs
- Whole-wheat toast
- Orange juice

Lunch
- Brown rice with beans, corn, lettuce and tomatoes (no meat)
- Fruit juice (orange, grapefruit or apple)

Post-run
Protein smoothie or energy bar with a good amount of protein

Dinner
- Whole wheat pasta or potatoes
- Chicken or fish
- Tomatoes or tomato sauce (with the pasta)
- Broccoli/carrots/leafy greens with the meal or a salad

RACE DAY:

Morning
- Whole wheat toast with fruit spread or PB&J sandwich
- Banana
- Drink water

Post-race
Make sure you have plenty of protein and carbs within 1-2 hours after the race! This is your optimal window for nutrient absorption.

Remember, water is your friend. Keep drinking it and always stay hydrated!!

Run Better. Run Smarter. Run For Life.

Coach Mwangi

Coach Mwangi is a USATF-Certified running coach and competitive runner. He is the former head coach at Rhode Runner and he has coached a wide range of athletes from milers to marathoners. He has has also written about a wide range of topics related to running training. He can be reached at coachmwangi@gmail.com.

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STATIC STRETCHES FOR AFTER YOUR RUN

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STATIC STRETCHES FOR AFTER YOUR RUN

Now that we’re all pros at doing dynamic warm-up stretches before we go out for our runs, I wanted to take some time to explain how to perform static stretches after your runs. You'll recognize some of these because we do them every week. Doing these stretches can ensure that you not only stay flexible, it can also help you lengthen some of those troublesome tendons (like the Achilles tendon) and connective tissue (like the IT band) to prevent those nagging injuries that are all too common in running.

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WHAT SHOULD YOU DO (AGAIN) IMMEDIATELY BEFORE A RUN?

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WHAT SHOULD YOU DO (AGAIN) IMMEDIATELY BEFORE A RUN?

What a great question!


Now more than ever I want to stress a few things that you should all be keeping in mind while you are on this running journey toward your first 5K. Things that have worked well for me as well as for my athletes. I make it a point to only prescribe things that I have personally tried, whether it’s training methods or nutrition, or even footwear and apparel, so rest assured that whatever I recommend has been tried and tested.
 

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Tart Cherry Juice?

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Tart Cherry Juice?

RHODE RUNNER

Quick Tips - Tart Cherry Juice

1. Recover Quicker - "Dr Glyn Howatson, exercise physiologist and Laboratory Director in the School of Psychology and Sports Sciences at Northumbria University, examined the properties of Montmorency cherries in a study that found that athletes who drank the juice recovered faster after Marathon running than a placebo controlled group." -Sciencedaily.com

2. Joint Pain - “Some scientific evidence does suggest that drinking cherry juice or eating tart (pie) cherries in season can help relieve muscle pain, arthritis pain and the pain of gout as well as - or better than - aspirin and other anti-inflammatory drugs. The anthocyanins that give tart cherries their color are likely responsible for their anti-inflammatory, pain-killing effect” - dr.weil.com

3. Sleep Better - "Researchers from Louisiana State University had seven older adults with insomnia drink eight ounces of Montmorency tart cherry juice twice a day for two weeks, followed by two weeks of no juice, and then two more weeks of drinking a placebo beverage. Compared to the placebo, drinking the cherry juice resulted in an average of 84 more minutes of sleep time each night." - Prevention.com

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STRENGTH-TRAINING FOR RUNNERS 101

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STRENGTH-TRAINING FOR RUNNERS 101

Running is a sport that gives back exactly what you put into it, and that’s what makes it such a fair sport. The more you run, the better a runner you become, it’s that equitable. Every step that you take is a step toward building you into a stronger and more resilient runner, but your progress doesn’t have to be limited to what you do out on the roads. A lot of your running strength can be developed in the gym or by engaging in various forms of strength training designed to improve your running mechanics and those muscles and joints that support you.

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RULES OF THE RHODE FOR RUNNERS

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RULES OF THE RHODE FOR RUNNERS

I’ve been on a George Sheehan binge lately, but how could you not be? He was an accomplished athlete, a best-selling author and an inspiration to an entire generation of runners! If you haven’t heard of him, then please look him up! He wrote eight best-selling books and hundreds of magazine columns, revealing his unique ways of thinking about running and his passion for the sport.


For this week’s Corner, I decided to pay tribute to the man and to honor some of his amazing work. He once wrote about the ‘Tried and True Rules’ of the road for runners, a guide for all of us on maintaining good running habits as we go about our lives. It’s like you’re listening to your very wise running grandfather, imparting his wisdom to you. Read on and enjoy!

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