Winter Running

Winter Running
Notes and Guidelines

The Off-Season is when GOOD teams become GREAT teams…what will we be?

1. A training group will meet at Memorial H.S. (in art hallway) at 3:45pm every M,T,R,F
   o This is NOT required and is open to anybody
   o On days there is not running, there will be lifting or cross training going on
   
2. Athletes should participate in the Weight Room warm-up for stretching, speed drills, and core work which takes place M,T,R
   o The off-season is the best time to lift weights to improve one’s own strength
   o Speak with Coach Frontier for lifting program or participate in long distance upper body strength workouts
   o Winter is a perfect time for speed drills, ladder work, and building fast twitch muscles
   
3. It is important to take care of one’s legs…we must prevent injury
   o Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)
   o Make sure you have new shoes that are not worn down
   o STRETCH frequently and ice when needed
   o The healthier you can keep your body the more you can do in training
   
4. Take proper precautions when exercising outside during cold weather
   o Be careful of slippery conditions and wear clothes that make you easily visible
   o When running on a cold windy day, run into the wind first and return with the wind at your back
   o Wear plenty of warm clothes in layers, you can take layers off if you get to warm

Core and Upper Body Workouts

Core Workout Options

1. Ins and outs
2. Bicycles (forward & reverse)
3. Crunchy frogs
4. Scissors
5. Heels to heavean (pulse ups)
6. Touch the sky
7. Boat
8. Torso twist w/leg extension
9. Banana roll
10. Side hip raise
11. Superman
12. Ironman

Upper Body Workout Options

1. Arm cirlces (hands up front & back/hands down front & back)
2. Standard push ups
3. Wide push ups
4. Military push ups
5. Diamond push ups
6. Chair dips
7. Side triceps rise
8. Pike push up
9. Dive bomber push up
10. Plank hold

Agility & Speed Drills

Agility Ladder:

• Forward Quick Step
  (alternate each foot in box, stepping twice)
• Lateral Quick Step
  (alternate each foot in box, stepping twice)
• Lateral Shuffle (facing forward)
  (keep one foot in center, stepping up with foot in box)
• Lateral Shuffle with Crossover (facing forward)
  (first step outside of box, then cross leg over into box, shuffling to opposite side of ladder)
• Lateral Split Shuffle (facing sideways on ladder)
  (step in and out of box in following pattern: in-in, out-out. Step in each box twice)
• Double foot split step
  (feet landing at same time)
• Skier
• Single Leg Jump
• Single Leg Skier
  

Sprint Drills:

• Forward skip
• Lateral Skip, crossing leg in front
• Lateral Skip, crossing leg behind
• Lateral Skip, alternating front and back
• Butt Kicks
• High Knee Crossovers

SUMMER RUNNING

Meet at Memorial H.S. (in Jefferson parking lot) at 8:00 a.m. every M – F starting June 14th
Afternoon runs will meet at Elver Park at 4:30 pm starting July 5th
Runs are open to anybody and everybody (bring a friend)
There will always be someone to run with at these times

WHAT ELSE TO DO

Exercise and lifting outside of daily running is encouraged but should NOT replace running
To become a better runner, one must RUN
Lifting will be offered at Memorial HS from 8:45am – 10:00am and all are encouraged to participate in this opportunity (sign up in Memorial Athletics Office)
Off-season is a great time to strength train to improve core strength and upper body conditioning

STAY HEALTHY

It is important to take care of one’s body … we must prevent injury
Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)
Make sure you have new shoes that are not worn down (replace your track trainers!)
STRETCH frequently and ice when needed
Take proper precautions when exercising during warm weather
Go out for runs early in the morning or later in the evening to avoid the hottest part of the day
Drink plenty of fluids (water before runs/water and sports drinks after runs)
Dress appropriately – protect skin from sun exposure but be aware of overheating
Always run w/someone whenever possible (or let someone know where you are going)

Summer Camp Options

University of Wisconsin - Madison (Camp of Champions)
Session I - July 19th -24th
Session II - July 26th - 31st

University of Wisconsin - Stevens Point
July 11th - 15th

University of Wisconsin - Whitewater
July 18th -23rd

University of Wisconsin - Platteville
July 18th - 23rd

Boulder Running Camps
Week 1 - July 14th - 18th
Week 2 - July 21st - 25th

A gazillion other options around the country