Scurry Tip #11: Protect Your Immune System

Frequent intense exercise can cause decreases in immune response and increased susceptibility to infection particularly upper respiratory infection.

3 nutritional strategies:

 Maintain adequate carbohydrate and protein intakes

 Prevent dehydration

 Prevent vitamin and mineral deficiency

Nutrition tip by Christine Vairetta

Scurry Tip #10: Barefoot Running

Add some barefoot running into your training diet. Barefoot running is all the buzz in the fitness industry. There is a lot of debate out there if running shoes actually hinder us runners…which I tend to agree with. Vibram Five Finger Shoes are a great way to get the barefoot feel with some type of protection to the environment. Check out their website http://www.vibramfivefingers.com/

Training tip by Joel Woods

Scurry Tip #9: Recovery

Recovery time after an intense workout is 15 min. If you don’t eat within 15 min of exercise, you extend the recovery process by 24 hrs.

Immediate post- exercise feeding of carbohydrate or protein has beneficial effects on muscle glycogen replenishment and muscle protein synthesis.

A combination of carbohydrate and protein works best! Some examples include: peanut butter with crackers, toast, or banana; yogurt; turkey sandwich; tuna with crackers; protein bar; cottage cheese with fruit.

Nutrition tip by Christine Vairetta

Scurry Tip #8: Form and Drills

a. Running is something you will get better at with practice. However, focusing on form as you run will help you be more efficient and improve faster. Try ditching the headphones a couple of times a week and think about your form. Are your arms swinging front and back or are they crossing over your chest? Are you leading with your knee and lifting your foot or are you just swinging your leg through? Are you bouncing up and down more than you are moving forward? You can add drills one or two times a week to help strengthen and recruit the right muscle groups. Some of my favorites are: High Knees, Butt Kicks, Skipping, Side slide, Karaoke, backward running and striders.


Training tip by Rick Slawinski

Scurry Tip #7: Lateral Stability Training

Lateral Stability Training (LST) is a fancy name for strengthening the sides of your feet, hip and trunk. Stand on one leg in front of a mirror…seriously…just do it. Keep you hips even and square. See how long you can hold that stance (with your other leg slightly bent and behind you) with a keen eye on keeping those hips even. Feel the burn in our outer hip…nice!


Training tip by Joel Woods

Scurry Tip #6: Fluids

Replace fluids early and often during and after exercise, particularly in hot environments.

o Drink 16-20oz of fluid 1 hr before exercise to increase speed, stamina, and concentration
o For every hour of exercise, you should drink at least 20oz of fluid as soon as possible after exercise.
o Drink from a cup because larger gulps are emptied from gut into muscles much faster
o An adequate amount of fluid in the body is required to burn fat

Nutrition tip by Christine Vairetta

Scurry Tip #5: Lunge it up!

Work on Lower Body strength with some isometric lunge holds. Get into a perfect lunge position and hold at as long as you can with NO cheating. Time yourself one time per leg and see if you notice a difference. Try 3 attempts per leg.


Training tip by Joel Woods

Scurry Tip #4: Training Program

When preparing for a race, a training program is an invaluable guide. A training program is a weekly itinerary of workouts designed to effectively train your mind and body so you are prepared come race. A good training program should be at least 8 weeks long, although a 12 to 16 week program is recommended for most people, especially beginners. Free training programs of high quality are available for beginner, intermediate or advanced runners through the website www.halhigdon.com


Training tip by Michelle DiGeronimo

Scurry Tip #3: 400 Workouts

During your training try adding a few 400 repeat workouts up at your local high school track. Time yourself sprinting one time around the track and then rest for 3 times the amount you clocked yourself at. Do 4 – 6 reps.

Training tip by Joel Woods