Winter Running
Notes and Guidelines

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

A training group will meet at Memorial H.S. (in art hallway) at 3:45pm every T,W,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

Athletes should participate in the Weight Room warm-up for stretching, speed drills, and core work
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 (School weight room open T,W,R)
o Winter is a perfect time for speed drills, ladder work, and building fast twitch muscles

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

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

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Capitol Mile

Great job by everyone at the Capitol Mile...so nice to see so many familiar faces at one event.

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2011 Summer Running

SUMMER RUNNING

Meet at Memorial H.S. (in Jefferson parking lot) at 8:00 a.m. every M – F starting June 13th
Afternoon runs will meet at Elver Park at 4:30 pm starting July 4th
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. The off-season is a great time to strength train and improve core strength and upper body conditioning.

• Lifting will be offered at Memorial HS to participate in this opportunity (sign up in Memorial Athletics Office)
• Core and strength drills should be completed 3 days a week
• Speed and agility drills can be completed up to 4 days a week

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)

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