How to take care of some basic injuries

I have been hearing about various injuries and here are some basic ways to help them.

1st: Always stretch and massage. A massage can be done by hands or with a Foam Roller. Foam Rolling is great and should be done AT LEAST 3 times a week. Click on the links to go to a video tutorial on Youtube.


IT BAND 

SHIN PROBLEMS  - MORE SHIN  - SHIN STRENGTH

ACHILLES TENDONITIS

Calf Stretch

HIP Flexibility

Lower Body Mobility

If there are anymore you can leave them in the comments and I will post some explanations.

Hope this helps! And remember, in the warm up and warm down, getting out of the shoes and strengthening the feet is optimal.

Some great Feats of Running

Roger Bannister - he did this in leather slippers...not nikes.


Alan Webb - Mile


Prefontaine




Chris Solinsky - American 10K Record




David Rushida - 800m world record



This should help give you some inspiration. Hint - watch their form

Running Form

Unfortunately we have everyone running but no one seems to know how.

Thats right, HOW TO RUN. Running is a skill just like anything else and we must hone this skill. We can not simply just throw on shoes and run around. This will lead to injury and INJURIES are things we want to avoid at STH. We will walk you through and show you how to run properly, efficiently, and injury free.

On Monday we will begin this process and it will progress throughout the summer. Those of you who have the ability to be at the summer camp will greatly profit from the time and information. You will have an edge on the season.


So how do we run properly? Coach Labus sent out some video links via texting earlier this week. I hope you have looked at them. If not here they are.

We want to keep an upright posture and strong stomach. Light and relaxed neck and arms. Feet always landing under our hips, never in front of our body. Off our heels (no heel striking) and on the fore-foot or balls of the feel. This means we will have a higher cadence (less time for each foot on the ground) and we will be pulling with our hamstring instead of with our hips. Post questions/comments or just wait for the camp to start.







And if yo like some summer reading that will get you charged up for the months of running ahead read BORN TO RUN by Christopher McDougall

Welcome!

The St. Thomas Cross Country 2010 Summer Camp will begin a week from today, June 7th.

Coach Labus asked to keep you Mileage around 15/week until then. If you have not started running a little each day, you better start today and continue through the week.

Besides running, I will be posting some videos and articles that you may want to look at. These posts will help your mind get ready as the running will help your legs.

Stay tuned and check back.

This blog will help in aiding workouts and data management so the whole team can see. This should help in bringing the team together and offering more than just practice. We will post the workouts, results, reminder, calendar, directions to races, and much more info so your parents can also stay tuned.

Jeff Allen, Class '05