• Coaching Tips/Information

    I will post tips or goals that our team will focus on.

     

    • Safety Tips

      • Run with a partner.

      • Run during daylight hours, if possible. For night time running, avoid dimly lit areas and wear bright and/or reflective clothing.

      • Stay on the sidewalk or the shoulder of the road.

      • Run facing oncoming cars

      • Always yield to vehicles at intersections. Don't assume that cars can see you. Don't assume that cars will stop for you.

      • Obey all traffic rules, symbols and signs.

      • Only run through neighborhoods, parks and trails that are known to be safe. It's always best to run with a partner.

      • Dress for the current weather. In cold weather, wear layers of sweat-wicking fabric, a beanie and gloves. You can always remove layers when you get warm. On warm/hot days, bring extra water, wear light colored clothing, wear a hat and sunscreen.

      • Stop running if you feel faint or sick.

    • Tips for running longer. 41% of our KGA Team said their goal for week 2 is to increase their distance.

      • Don't do too much too fast. Running workload includes volume (distance), intensity (speed or effort), and frequency (number of days in a week). Always start running with a low volume, low intensity plan and limit frequency to a couple days per week. As you build your endurance, workload may increase but should remain appropriate for each individual runner.

      • Always warm up to prevent injury or muscle tightness.

      • Go slow. Adding too much too fast will result in being sore, burned out or possibly injured.

      • Alternate between running and walking. This will help build stamina.

      • If you are feeling muscle tighness mid-run, stop and stretch that area for 30 seconds. 

      • Keep an optimal pace. When you first begin you should be able to run at a conversational pace. You should be able to talk comfortably in complete sentences while running. If you are gasping for air, you are running too fast and should slow your pace down.

      • Set small goals each time you run. Examples: I will run to the next stop sign; I will run for two minutes then walk for 30 seconds etc.

      • Be proud for getting up and moving. Over time your speed and endurance will improve.

    • Warming Up

      • It's important to warm up your body before any physical activity.

      • Warming up for about 5-10 minutes goes a long way towards preparing the body for exercise.

      • Warming up: increases your heart rate and respiratory rate, increases muscle temperature, boosts the amount of blood and oxygen delivered to your muscles, prepares your body for a workout, and helps reduce risk of injury.

      • A warm up can even be the same activity you are about to do but at a slower pace. For example, if you're about to go for a run, warm up with walking or a very slow light jog.

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