How to Maximize Your Off-Season
Are you ready for that big race that’s right around the corner? Chances are, you don’t have any races or big events within the next few weeks to months. Welcome…
Reading Time: 3mins
| How to Run – For Beginners |
| If you’ve been following my How to Run series, you’ve gotten to the point where you’re starting to accumulate miles You’re becoming more familiar with running and you’re making your way through the learning curve Maybe by now you’ve even found some distances you actually like running All is going well and I’m cheering you on! Especially to those who have signed up for the Ricky Byrdsong 5K or 10K on Sunday June 16th (Father’s Day) in Evanston I’m also here to warn you about the boogie man of endurance sports: injuries If something starts hurting and you don’t address it, it can absolutely sideline your running To the point where you think, “I’m not going to run today because I don’t want to be in pain later” That’s a really rough place to be mentally and it can kill your momentum In this series we’ve already addressed how to run in a way to minimize injury risk Now we’ll talk about cross training AKA: strength training AKA: weightlifting Whatever name you wanna give it It will involve picking up weights and doing repetitions of things Weightlifting is how muscles actually get stronger I cover all this and go through some basic exercises you can do at a gym or at home in part 4 of my How To Run series which you can check out here One thing I neglected to mention in the video, is how many sets and repetitions to do of the exercises A very basic and general rep scheme for all exercises is: 3 sets of 10 repetitions If it’s a 1 sided movement, do 10 repetitions on each side for each set That’s a really great place to start as it’s simple and effective Don’t over complicate it Just start doing reps And if I can highlight a single exercise… The #1 most basic exercise all runners should do is a single leg calf raise Doing 3 sets of 10 on each leg at least 3-4 times per week will put you ahead of all the runners who are literally doing nothing Happy running Dr. Michael |
| Upcoming Events |
| Race Against Hate |
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| I always tell beginner runners and on-the-fencers that a great place to start in any running journey is signing up for and training for a 5K 5Ks are great for beginners because you can walk/run them and there isn’t any serious pressure to perform There is a deliberate degree of training you must complete and it simply motivates you enough to get out there and run 5Ks are all over the place and the training for the best one in Evanston is starting soon! The Ricky Byrdsong Race Against Hate 5K walk/run and 10K are on Sunday June 16th (Father’s Day) Race details and sign up HERE! |
| How to Run Workshop |
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| What: Workshop teaching you how to run. Integrating all the different components from my videos and bringing them into your every day running When: Saturday, May 4th at 11am for ~ 30-45 minutes Where: Blink Fitness in Evanston How to Register: Use this link and complete the form to register for the workshop |
| Too Long; Didn’t ReadCheck out part 4 of my How To Run video series on YouTube hereAll runners should do single leg calf raises Do 3 sets of 10 on each leg at least 3-4 times per week |
