3 Components To A Good Post-Run Program

The first principles are warm up and cool down. The purpose of any warm up and cool down is to reduce the risk of injury and soreness. For this to be applicable, a warm up must be sustained for no less than 10min and for elite athletes, at least 30min. Included in this warm up must be stretching to loosen up the muscles. There are no physiological adaptations that

Initially coming out for the sport, I had no interest in living healthy, but the knowledge that I have gained from my coaches and teammates has helped me embrace a healthy lifestyle. When I first became involved in the sport, I knew that runners ate particularly healthy in order to fuel their bodies with nutritional energy and I had been a little worried about that because at that point in time I wasn’t what you call a healthy eater, but I was up to the task and still to this day I am happy that I made the improvement. One thing that I had not realized about runners that had surprised me, was the fact that runners lift weights. When I first got to practice on my first day, the first work out that was planned was a half hour session of lifting. I was at fist curios to why a runner needed to lift in the first place, but as the months went by, I came to realize that not only did I feel stronger, but I looked stronger as well. Running has not only shaped me character wise, but it literally has shaped my mind and my body into what it is

Everyday we will start our work out with the warm up, which will consist of the following:

To increase my strength and have my muscles more toned I could go the gym Tuesday Thursday and before my run on friday. At the gym I would focus on the areas I want tones the most like abs,calves,chest and bicep. For chest I could do bench press for 3 sets of 8. After every set I could do stretches holding each stretch for 15 seconds do increase my flexibility. For abs I could do plate twist for 3 sets of 8 while still doing the stretches between sets. To increase calves I could do calve step ups with weights until tired. For bicep I do bicep curls for 4 sets of 10. To squat more weight I could try a new leg strengthening exercise to build more muscle till i'm comfortable enough to go more weight on squats.

The results of my pulse rate, breathing rate and temperature before and after the exercise are down below.

We’ve all gone through this feeling of exhaustion known as exercise. It can tire us out, yet leave a rewarding, kind of paradoxical feeling of energy.

As the pre-season begins, anaerobic development intensifies and running workouts tend to shift closer to 1 rep maxes but at lower volume and longer rest. In the weight room, exercises will shift toward lighter weight but they will be performed

A parasympathetic response called Vasodilation happens. Blood vessels directing to the muscles dilate to allow more oxygen to be used. The blood pressure will drop because of the dilation. When we exercise our body will heat up causing blood vessels around our skin to dilate, more blood flows and help to reduce the excess heat in out body.

3-5 minutes cool down activities: I will review the importance of a proper cool down to students after any workout. The cool down will include static stretching that will be held for 15-30 seconds. I will demonstrate a few full body that target both upper and lower body stretch such as the shoulder stretch and hamstring stretch. Finally, I will also remind the students/ athletes the benefits of a cool down such as lowering your heart rate and reduce potential

Spectators at sporting events come to watch athletes compete at their best during a game or meet. However, there is more to sports than just “playing the game”, “running the course”, “performing”, or whatever the case may be. Athletes understand how important sport specific workouts are; cross country is one sport that focuses on this. Most people think that “all you do is run”, although running is indeed the task, it takes a combinations of different workouts to build up an athlete’s body in order to be race ready. It is beneficial for cross country runners to do workouts that focus on speed, strength, and endurance.

I reasech of Kristin ¨Bulltlean.com¨ she beings by explaning the tarining that would be needed depending on how big the race is or how condition you are. Sprints and hills is the best way to start training if you have no condition also one long run a week we'll help you gain condition in a long race. Lastly Kristin concludes that also rest days are needed more when your body has just started to workout she gives and example of a schuell that she recommence when starting from zero. She provided something to help me start my training; Monday: Strength Circuit, Tuesday: Hill Workout, Wednesday: Rest, Thursday:Spirits / Intervals, Friday: Strength Circuits, Saturday: Endurance Run, Sunday:

The running phenomenon has blended into society in many different aspects of our lives. This does not only include track and field, but also cross country, road-racing, and jogging for health and leisure. Many Americans make running an essential part of their day. Running is not only good for your heart and lungs, but it is very beneficial for relieving stress, keeping your metabolism high, and keeping you trim and muscular. Another expanding characteristic of running is using it as a social experience. It is a part of people’s routine to meet with friends and to catch up with one another.

If I am not in shape, I am not going to do so well. So while it is cross country season I watch what I eat. That is why we run over the summer so I can get better at running. When I run in the summer I run some days slower than others like 1.5 miles faster, and 2-2.5 miles slower. I do that because if I run too fast like spriting i will lose all my energy, my side will start to hurt, I might feel like I am going to fall over. But as long as I am running i will stay in shape. The real purpose of running is not to win a race, the real purpose is to test the limit of the human

When you begin running your body starts using ATP converting it into adenosine diphosphate (ADP) another molecule that gives you energy. Our cells then begin to break down GLYCOGEN (a type of glucose stored in our molecules) in order to produce more ATP. Our body only stores 2-3 seconds of ADP after the initial exercise cells recycle the ADP back into ATP. The process of converting ATP to ADP and back creates the release of lactic acid. After 10 minutes our body efficiently uses OXYGEN, BURNS FAT and GLUECOSE.

If your muscles are sore and fatigued after exercise, experts recommend applying an ice pack to the affected area for a while, switching to a hot pack, and alternating for a couple of hours. Make sure you don’t apply ice directly onto the skin, and leave it on for no longer than fifteen minutes.