OCTOBER 18, 2014
Waddell & Reed Kansas City Marathon With Ivy Funds
RUN ONE OF THE MOST BEAUTIFUL COURSES IN THE MIDWEST
5K HALF FULL RELAY KIDS
Mix it up to Stay Healthy
by Coach Eladio Valdez III
Due to the hardness of concrete, it is commonly thought that you should avoid running it if you want to avoid overdoing it. However, a recent study showed that it is the ‘sameness’ of concrete that increases the risk of overdoing it, not the hardness. In fact, due to the repetitive nature of running, too much of the same thing – whether it be the same route, same surface, same terrain, same pace or effort, and same distance or duration – can be too much of a good thing.
The logical antidote for this is to mix it up. Simple ways to do this include starting and finishing the first and last 5-10 minutes of every workout super slow to warm up and cool down properly as opposed to starting and finishing at monopace. If you feel good and want to get more bang for your buck, increase the intensity every now and then with adding hills or picking up the pace. Alternate two or more pairs of shoes since each model affects your biomechanics to some extent – besides, you’ll get more wear out of each pair. Run on different surfaces like well cut grass in parks, the bouncy surfaces of tracks and artificial turf, crushed limestone/dirt trails in addition to pavement, if even for a few minutes each run.
For extra credit, spend a few minutes per week moving in different directions such as running backwards or doing karaokes side-to-side to get out of the forward moving plane and work the rest of your body that you tend to neglect, especially if you only run.