Winter Running 2021

Winter Running Notes and Guidelines

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

It is important to take care of oneself…we must prevent illness and injury

o Follow social distancing and masking guidelines

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 too warm

Winter Speed & Strength Training 

Access JMM Google Classroom
-Yoga & Injury Prevention options available too

Need some ideas for running --> CHECK THIS OUT

Fall Running

FALL RUNNING
Follow the health guidelines!
Get out & RUN but be safe and smart about it

Need some guides on how much to run...CHECK THIS OUT

RACE OPTIONS

Fall Trail Running Series (Various Madison Area locations)- Sept 5th, 12th, 16th, 19th Oct 3rd, 10th, 17th, 24th

The Ranger (UW-Parkside) - Oct 3rd

WI USATF Cross Country (UW-Parkside) - Nov 1st

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 this can be completed 5 - 7 days a week.
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.
Core and strength drills can be completed 2 - 3 days a week
Speed and agility drills can be completed 2 - 3 days a week
Flexibility & yoga drills can be completed 1 - 2 days a week
Mix & match your strength, speed, and flexibility drills throughout the week with your running schedule.

STAY HEALTHY
Follow state/county/city guidelines for social distancing and hand washing
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 old 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
Let someone know where you are going

Record Your Mileage

Virtual Videos - Quarantine Time Fillers

Looking for something to watch while your self isolating...here are some recommendations

Bowerman Track Club (Professional runners)
- Race recaps like CHRIS SOLINSKY SETS AMERICAN 10,000m RECORD
- At home exercises like UPPER BODY ROUTINE FOR RUNNERS

Footlocker Championships (National High School Championship Race)
- Full 2019 Boys Championship race - HERE
- Full 2016 Boys Championship race (Finn Gessner of Madison LaFollette competes) - HERE
- Full 2014 Boys Championship race (Olin Hacker of Madison West competes) - HERE
- Full 2013 Boys Championship race (Ryan Kromer of Hudson competes) - HERE

NCAA 2018 Men's NCAA Championships - Hosted in Madison, WI

WIAA State Cross Country Course Preview

Summer Running

SUMMER RUNNING
This summer will be unusual....follow the health guidelines!
Get out & RUN but be safe and smart about it

Need some guides on how much to run...CHECK THIS OUT

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 this can be completed 5 - 7 days a week.
The off-season is a great time to strength train, improve core strength, and do upper body conditioning.
Core and strength drills can be completed 3 - 4 days a week
Speed and agility drills can be completed 3 - 4 days a week
Flexibility & yoga drills can be completed 3 - 4 days a week
Mix & match your strength, speed, and flexibility drills throughout the week with your running schedule.

STAY HEALTHY
Follow state/county/city guidelines for social distancing and hand washing
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
Let someone know where you are going

Record Your Mileage