More Running Tips

1. Proper Footwear

Proper footwear cannot be underestimated when training for any road race. To run a successful, enjoyable, & injury-free race, you must wear shoes that provide adequate cushioning & absorb shock to counterbalance the pressure on the foot from the miles you will log. You must also wear socks that do not create blisters or slide down when running long distances. In the end, whichever type of shoe you pick, make sure you spend time running in them before race day. Never run a race in a brand-new pair of shoes. . .always break them in. RunnerÕs Edge in Melrose, MA ( www.runedge.com ) is a wonderful resource for information about proper shoes, socks, and other necessary gear for both seasoned & new runners.

2. Consistent Running (Short & Long Runs)

To best condition your body for the 5-mile or marathon race you enter, you must have consistent training habits. For your body to adequately recover & adapt, your program must be a combination of easy & hard workouts, 4-6 days per week. Long & shorter runs are equally important within your program. Short runs help your body adapt to the long mileage requirements needed to run an injury-free marathon. Long runs help your body adjust to the mental & physical demands of running 13.1 miles.
If your long runs tend to seem TOO long, you may want to ask the following questions: Are you taking your rest days to recover? Is your nutrition what it should be? Are you starting too fast & running out of steam? Start each long run at a slower pace and maintain the slower pace until you're comfortable with the new distance. If this isnÕt enough, consider incorporating some walking into your longer runs. Long runs build muscular and cardiovascular endurance. Shorter runs work on speed. Consider both aspects of your training equally important.

3. Heart Rate as a Training Tool

Your Maximum Heart Rate can be found by subtracting your age from 220. From this number, find 60%, 70%, and 80% of your Maximum Heart to find your Easy Run HR (60%), Comfortably Difficult HR (70%), and Hard Run HR (80%). These gauges of difficulty can be a useful tool in ensuring you recover properly or push hard enough to make your body adapt for your race! A heart-rate monitor is a useful item for some runners because it monitors these ranges easily and quickly.

4. Benefits of Cross Training

Cross Training helps prevent overuse injuries that often result from one muscle group being used more than others. For example, CATZ, Competitive Athlete Training Zone, methods focus on non-impact activities that increase your heart rate, strengthen your core, upper & lower body muscles, & increase power output, in an enjoyable & group training atmosphere. Sometimes running alone can become a lonely training routine; CATZ, and other cross training activities such as lifting weights, cycling or spinning classes, and swimming are especially good activities for bringing motivated athletes together in an challenging training environment.

5. Other Questions?

Please feel free to call CATZ, Competitive Athlete Training Zone at 781-449-2289 or e-mail CATZ at jobhrai@catzsports.com with any training or conditioning questions you may have!

PhysicianÕs Permission

As with all programs, techniques, and materials related to health, exercise & fitness, you are strongly urged to consult a physician before using any of the training programs, tips and services made available by or through BostonÕs Run to Remember or CATZ, Competitive Athlete Training Zone. If you have chosen not to obtain a physician's permission prior to beginning a training & conditioning program, then you are doing so at your own risk. BostonÕs Run to Remember and CATZ, Competitive Athlete Training Zone, do not guarantee that the training programs will be safe, effective or suitable for everyone. For that reason, all such training programs, techniques and materials are offered without guarantees of any kind, express or implied, and BostonÕs Run to Remember & CATZ, Competitive Athlete Training Zone disclaims any liability, loss or damages that may result from their use.