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River Run Training Presentation
- 2. • Stretching • Nutrition • Running/Walking Days & Recovery Days • Cross Training • Mentally Preparing • Getting Involved!
- 3. • Focus mostly on lower body stretches • Some important stretches: Hurdler Stretch Groin Quad Stretch Stretch
- 4. • Stretching helps muscles to heal faster—be ready to go next time! • Don’t have to stretch before your workout— just need to be warmed up to avoid injury • Muscles are like a rubber band
- 5. • Emphasize sound nutrition principles • Use the basic nutritional guidelines: • Half your grains whole grains • Think colorful • Vary your veggies & fruits • Calcium-rich food • Go lean protein • Want more nutritional tips? • Be consistent! • My story…that could be your nightmare • Energy Supplements • ½ water, ½ gatorade • Jelly beans
- 6. • Hal Higdon Training Program • Novice, Intermediate, Advanced or Walker • Give Flexibility with this program • Modify your running/walking days and your recovery days based on your schedule • Recovery Days are just as important—need to rest your legs • Especially the week before the race
- 7. • On & Off days • Some days relax, some cross train • Exercises shouldn’t be focused on legs • Strengthen other parts of the body • Exercise Classes at the Recreational Center • Rec Center > Programs > Fitness Programs • Want to do it on your own? • Livestrong Website – ―abs‖ & ―arms‖ • Go swimming!
- 8. • Need to become motivated and stay motivated • Motivational clips—to keep you going • Motivational Running-Our Deepest Fear • Never Failed, Never Lived
- 9. • Modeled after the Hal Higdon Program • UI Wellness Website for the River Run Training Program • Group Runs & Educationals to help prepare you for the River Run on April 29th—prizes for participating • More detailed information on the training aspects • Not interested in the River Run? Our Educationals can also help you train for other races • www.fitnesssports.com great place to find races around the Iowa City area
- 10. Time: 6:00-7:00pm Location: Campus Recreation and Wellness Center (CRWC) Trainer Talk: Tuesday, March 6th Meeting Room Strength Training 1A/1B This program is designed to aid for Endurance new and experienced runners to Running Form?? Tuesday, March Meeting Room 20th 2A/2B train for the 2012 River Run 5K and 10K. This is a great way to meet Nutrition Tuesday, March Meeting Room fellow runners and enhance your 27th 1A/1B training with information from The Perfect Fit: Wednesday, April Meeting Room experts! Finding the Right 4th 1A/1B Shoe for you For further information please visit Strength and Tuesday, April 10th Meeting Room http://www.uiowa.edu/hr/wellness/ Stretching for 1A/1B RiverRunTraining.html Runners “Prehab” for Tuesday, April 17th Meeting Room Running: Injury 2A/2B Prevention
- 11. • "ChooseMyPlate.gov." ChooseMyPlate.gov. Web. 29 Feb. 2012. <http://www.choosemyplate.gov>. • "Fitness Sports Running Store - Central Iowa's Running Shoe Headquarters. News and Info on Iowa Running Road Races and Triathlon Races, Des Moines Running & Road Race Scene." Fitness Sports Running Store. Web. 29 Feb. 2012. <http://www.fitnesssports.com>. • "Hal Higdon Training Programs." Hal Higdon Training Programs. Web. 29 Feb. 2012. <http://halhigdon.com/training/>. • "Human Resources - Organizational Effectiveness/UI Wellness." RiverRunTraining. Web. 29 Feb. 2012. <http://www.uiowa.edu/hr/wellness/RiverRunTraining.html>. • MrOptimist91. "Motivational Running - Our Deepest Fear." YouTube. YouTube, 16 Nov. 2011. Web. 29 Feb. 2012. <http://www.youtube.com/watch?v=U33nSNLD87c>. • Wecell4you. "One of the BEST Motivational Videos I've Ever Seen!" YouTube. YouTube, 29 Oct. 2010. Web. 29 Feb. 2012. <http://www.youtube.com/watch?v=hzBCI13rJmA>.
- 12. • Nutrition Tips-Getting your plate in shape: www.choosemyplate.gov • Races around the IC/Des Moines area: www.fitnesssports.com • Hal Higdon Training Schedule: http://halhigdon.com/training • Wellness Website for River Run Training Information: http://www.uiowa.edu/hr/wellness/RiverRunTraining.html • “Motivational Running- Our Deepest Fear”: http://www.youtube.com/watch?v=U33nSNLD87c • Life = Risk: http://www.youtube.com/watch?v=hzBCI13rJmA • The River Run Website: http://riverrun.uiowa.edu/ • Find exercise & nutrition tips: www.livestrong.com
Editor's Notes
- Here’s our official River Run Training Program Flyer—you’re all the first to see it! This has all of the dates of the educationals during our 5 week program, except for Tuesday, March 20th.Most of them are on Tuesdays, except for one. They’re all from 6-7 in the CRWC