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

Scurry Tip #2: Nutrition

Eat low glycemic index foods 2-3 hours before your workout to maximize performance.

 

• Sample pre- workout/ race meals: oatmeal, ½ cup skim milk, and 1 slice whole wheat toast; 2 slices toast with peanut butter; granola bar or sports bar; homemade fruit smoothie with fruit and milk or yogurt. Remember that tolerance of pre-workout/ race meals are very individualized and vary among each athlete. Always practice your pre-workout/ race meals to determine timing your tolerance for pre- workout/ race foods.
• Some of the above sample meals also include protein. Protein helps to build and repair muscle tissue. Protein before exercise may also decrease muscle soreness.
• It is recommended to choose low fat, low fiber foods prior to your event for optimal digestion. If you are still having issues with digestion, try a sports drink , bar, or gel.

 

Nutrition tip by Christine Vairetta

Scurry Tip #1: Goal Setting.

Make sure your goals for the Summer Scurry are S.M.A.R.T. goals. Your goals should be Specific, Measurable, Attainable, Realistic, and Time Bound. Be as specific as you can, Instead of saying you want to finish a 5K, say you will finish the 5K at the Summer Scurry on August 14th, 2010. This is very specific and measurable (we’d love to see your name on the finish list). It is a very attainable and realistic goal, especially with proper preparation these next few months leading up to the race. Finally it is time bound, August 14, 2010. You can add more specifics, like finishing without walking or finishing under a certain time.

Training tip by Rick Slawinski