Runners Take to the Streets. Start Training. Count Down is On!

Date: April 6th, 2007

Author: Lori Ann Comeau

April 6, 2007 (Halifax, NS) - Runners and walkers are taking to the streets as they prepare for this year's Blue Nose International Marathon set for May 18 to 20.  Seven weeks to training and the count down is on!

Whether you"re an anxious beginner or a foot-sore veteran, it's never too late to become engaged in the pursuit of a healthier lifestyle through running or walking.  Here are some helpful training tips runners and walkers alike to build their endurance, enhance their performance and safe guard against potential injuries:

Watch your footing: Run smoothly and rhythmically.  Avoid hitting the ground with the side of the ball of your foot, it will roll, creating a domino effect on the rest of the body which may cause common running injuries such as shin splints, 'runner's knee' and back pain.

Watch your style: Improve your running style. A coach, a podiatrist, or even a staff member at a good running shop can analyze the way you run and offer tips.

Get pumped: Move your arms more it will create greater leg movement.

Judge your pace: It may sound obvious but if you want to run a fast marathon or 10k race, you first have to learn how to judge your speed and maintain consistency.

"First time runners should consider getting together with a club or group such as the Running Room clinics in Halifax or Bedford," says Bill Murphy, a member of the Blue Nose Marathon's Team Myles and runner in the full marathon. "That way you can learn from people who are prepared to show you techniques that will make your running an enjoyable and healthy experience."

Be progressive: Avoid training too hard too fast.  You could increase your risk of injury or plain, simple fatigue. Many new runners give up because they've tried to go too far, too fast.

Work it: Work hard and remember you get out of running what you put in. No slacking!

Test yourself: Gauge fitness, progression and race pace.

See the bigger picture: Don't ignore the rest of your body.

"Running doesn't just require strong legs and a good pair of lungs.  A good running posture over the distance needs strong core stability," says Adrian Veinot, Strength and Conditioning Specialist at Spring and who is motivating Team Myles in their training efforts. "Do two or three weekly sessions of circuit training to make sure the whole body is getting a workout, adding push-ups, barbell or dumbbell rows, reverse curls, jump squats, planks holds, split jumps and running on the spot with high knees to the routine. For additional stability and balance, training with Bosu and stability balls provides extra results."

Lift weights: Do resistance training.

"Machine exercises that will help your running include leg extensions, Smith machine Squats, hamstring curls, shoulder press and abduction work. Do three sets of between eight and 12 reps," adds Veinot.

Shake up your training: Try a less structured form of interval training, and something you can easily do while out on your runs. The idea is to run flat out, jog for a while, then sprint again.

Go hill running:  Improve your running fitness by stressing the lungs and your muscles. Run up at three-quarter pace, jog down, run up at three-quarter pace, and jog down.

Be careful: Do everything within your power to avoid injury. Warm up gently and be sure to cool down fully afterwards.

Raise those knees: This will help avoid injury by practicing functional mobility exercises such as high knee walking, high knee cantering and lunging. These will help your 'running muscles.'

Know your heart: Work out your true maximum heart rate (MHR). The standard way to work out the rate is to subtract your age from 220 but if youre serious about training, there's a much better way. After a warm-up, run for three minutes as hard and as consistently as you can, then rest for two minutes, and then run again for three minutes at your max. Count your heart rate. This is your true MHR. Unless youre a beginner and youre still building up your fitness levels, run at between 75 and 87 per cent.

Keep a record: Start a training log, whether its on a notepad or a computer. It's a good way to boost confidence because it shows a series of quantifiable gains.

Join a club:  Peer pressure or the presence of a proper coach will bring out the best in you. There are running groups all around the city.  Check out www.bluenosemarathon.com under training and support to learn of Nova Scotia's running groups.

Partner up: Running becomes much easier when you have a friend to spur/nag you on.

Stay hydrated: Drink even if youre not thirsty.  Maintaining hydration levels will ensure top performance.

Know your fluids: Hydrate with water if your run is less than 15 miles. Use a sports drink if its longer. Take on fluid every 15 minutes of exercise.

Get snacking: Don't run on an empty stomach. About 60 to 90 minutes before a run, have a sandwich, a sports drink or a glass of milk and a muffin.

Eat right: Base your meals around carbs such as pasta, rice and potatoes. You should aim to eat about 70 per cent carbs such as pasta, rice and potatoes, 15 per cent protein and 15 per cent fat.

"Start getting into a routine of increasing your water intake on a daily basis. Drink most of your water (one to two litres) throughout the day and not a meal times," adds Murphy.

Eat as soon as you've run:  This will aid recovery. Something like a banana is ideal.  It will give an immediate boost of energy. For your main meal, eat carbohydrates with a low GI - those that release energy slowly - such as sweet potatoes and brown or Basmati rice.

Chill out in the bath: Forget about having a hot soak after a run. Its the worst thing to do.  It encourages the micro-tears in muscles to bleed out, which increases soreness. Have an ice bath instead.  It helps flush lactic acid out of the muscles and boosts the immune system.

Take a multivitamin: Athletes require more minerals and vitamins than the average person thanks to the stresses of running. Each stride can cause tiny amounts of damage to the red blood cells in the feet, and running also produces damaging free radicals. Vitamins and minerals can help mop them up.

Let's Giv'er.  Gear up.  Hit the streets. Start training.  The count down is on!

For more information, please contact:

Lori Ann Comeau

Media Relations

C: (902) 448 1891

W: (902) 425 1448

E: loriann@cheerful.com