Drills to Improve your Running Form

Watch my son Christopher demonstrate the various drills that will help improve your running form regardless of the distance you run.  Coming soon, I'll post another video with an old school warm up routine that I still use to this day.  Stay tuned!

2019 Senior Games in Asheville, NC

Photo Credit NC Senior Games

Calling all Seniors!  I just wanted to create a quick post about an opportunity to dust off your track and field gear and come out and compete in the 2019 Asheville-Buncombe Senior Games.  The games run from April 2nd to May 3rd and they have all sorts of events. Archery, Bocce, Billiards, Horseshoes, Cycling Races, Swimming, Golf, Bowling, Racquetball and many other sports including my favorite, Track and Field.

This is a great opportunity to get out there and compete with others your own age.  Age groups this year start at 50-54.  There's the long jump, standing long jump, the 50m,100m, 200m, 400m, 800m and 1500m.  There's also race walking, Discus & Shot Put. The Track & Field events will be held at UNCA's track.  Even if you don't want to compete, come out and support the athletes!

I looked at last years results and apparently word was not out as there didn't seem to be any competitors in this age group.  In the past, the games started at age 55 so that's probably why.  I certainly don't feel like a senior at 50, but I think it will be fun to get out there and see what I can still do.  I haven't sprinted competitively since High School.

How It Works

You must be a resident of Buncombe County.  Those that place in the track events (and I can only assume it works the same in the other events) are then eligible to compete in September at the NC State Senior Games.  

How Do I Sign Up?

Entry Fee is only $10. You can find details on the different events and how to sign up at https://www.buncombecounty.org/countycenter/news-detail.aspx?id=17844   

Review of Thorlos Running Socks

As you probably know, I've been a runner since the 1980's and let me tell you, in all the years I've run, the best socks that I've used have been Thorlos.  I like the short style socks like their  J Running Socks.  To me, they just are the best bang for your buck.

Thorlos Running Socks - J Style

When I was competitive back in my younger days, I tried super lightweight running socks that were paper thin. I wanted as little weight on me as possible. The problem, was that between my training and racing, the thin socks would wear out in no time.  Thorlos however, last and last.  I started wearing and racing in them in the mid 90's and I've never gone back.  I actually have a pair of long Thorlos socks, that I don't wear too often, but they are still in great shape and I've owned them since roughly 1995.

While you can find less expensive socks, the Thorlos are definitely worth the money.  A pair of Thorlos can run around $14-15 dollars per pair, but again, you'll have them for years.  Other socks from Nike and New Balance just wear out too fast in my experience.

The padding as you can see in the image is placed in the areas that take the most punishment.  The toes, heels etc all have extra padding which helps prevent blisters and provides cushion to the areas taking on a lot of force.

If there is a downside to Thorlos, I would have to say it's the same as the pros of them: The cost and the thickness.  Now I know I said the thickness was a good thing, but you will likely find that your shoes are tighter when wearing Thorlos.  I recall I even went up a shoe size on purpose just so I could wear my Thorlos.  As for the price, that is just when you buy them, but as I mentioned, once you see how long they last and how comfortable they are, you'll see they are worth every penny.

Stronger Glutes for Running

I wanted to officially announce that I have partnered with Kinetic Revolution! They are a great group and have excellent rehab programs for runner's that are coming back from an injury. In fact, they have a great program that strengthens your glutes so you can be a stronger, more injury free runner.

Kinetic Revolution has a step-by-step approach that involves activation, strength, mobility and stability that provides runners with the tools they need to find and the fix your weaknesses that have been hampering their running.

Their 12 Week Glute Kickstart Program Includes:

• Self Screening Protocol - They'll help you discover your weak links.
• Basic, Intermediate & Advanced Strength Exercises - Build strength in your glutes and posterior chain.
• Progressive Hip Mobility Routines - Poor hip mobility can be inhibiting your glutes. They'll fix that.
• Stability Exercises for any Level - Develop hip stability and core control.
• Running Technique Drills & Cues - Learn how to run using your glutes more effectively.

For just a one time payment of $69.99, you can have a 12 week program that corrects any weaknesses in your glutes and makes you a stronger and faster runner.

Click here to learn more!

2018 Asheville Hot Chocolate 10K Results

Did you run the Hot Chocolate 10K in Asheville yesterday?  If not, you missed a great run.  It was also the first year they offered a 5K.  The weather was perfect, in my opinion, and the route had only slightly changed from the year before.  If you'd like to see how you did, you can see the age group results for both races at the Right on Time Productions website. Right on Time Productions did a great job by the way.  Chips on the race bibs activated as you crossed the starting line and stopped when you crossed the finish line.  You'll notice on the results there's a gun time and chip time.

The Hot Chocolate 10K website as of today, still only had the 2017 Results, but I suspect they'll update it pretty soon.  I'm hoping one or the other site adds the overall results.  I'm not positive but I think they announced on race day that they had 800 runners for the 10K but I may have heard them wrong.

All in all, a great race with a lot of great sponsors and I can't wait to run it again next year!

Should I Stretch Before Running?

A question that I always get is "Should I stretch before running?".  The answer is yes, but probably not the way you're thinking.

What do I mean by that?  Most people don't realize there are two types of stretching: Dynamic and Static.  When most people think of stretching, they envision the old hurdler's stretch, touch your toes, etc.  Those are Static stretches but those should be done AFTER you run so that your muscles are nice and warm.  The stretches that I recommend BEFORE running are Dynamic stretches.  Dynamic stretches are movement stretches.

Before you run, I recommend that you do the following dynamic stretches:

1. Arm Circles: Stand with your arms stretched out to sides.  Now make small circles with your arms while outstretched and gradually make the circles larger.  Once you get to big circles, revers the direction and start making smaller circles until you're back where you started. 
2. Forward Leg Swings: While standing, swing one leg forward and back 15-20 times.  Repeat with the other leg.  Hold on to a wall or tree or a running partner if you need to in order to keep your balance.
3. Side Leg Swings: While standing, swing one leg across your body and then back 15-20 times.  Repeat with the other leg.  Hold on to a wall or tree or a running partner if you need to in order to keep your balance. 

After you run, you'll want to do some static stretches.  Hold static stretches for a minimum of 20 seconds.  I recommend 30 seconds so you fully override what's called the stretch reflex.  It's the muscle's desire to snap back into its normal shape.

1. Toe Touches: Siting on the ground or on the floor, with legs stretched out, reach forward and touch your toes.  
2. IT Band Stretch: Standing up, cross your right leg in front of your left.  Bend down and touch your toes.  Hold for 30 seconds.  Repeat by crossing your left leg in front of your right.  You should feel this stretch the upper side of your legs. 
3. Tree Hugger: Find a tree, a curb or even a wall and face it.  Place one foot so the ball of your foot is on the base of the tree, the curb or the wall and move closer to the object.  You should feel this stretching your calf muscle.  Hold for 30 seconds and repeat with your other foot.
4. There's  another great stretch in which you lay on your back.  You have a stretch band or exercise rope looped around your foot.  Pull the rope so it raises your leg up like you are trying to get a 90 degree angle.  Hold for 30 seconds and repeat with the other leg.  

If you need an exercise rope, I've listed a great one below.

Should I Listen to Music while Running?

A common question I get is "should I listen to music while running.  My answer is always...wait a minute...yes...I mean, no...Hang on a second and let's think about it.

In all seriousness, it really depends.  Now keep in mind that this is just my opinion.  Listening to music has been proven to increase performance, so it would seem like you'd want to always listen to music.  I'll be honest, I can get seriously pumped up and ready to race while listening to "Eye of the Tiger" by Survivor but for me, there's a time and place to jam while running. However, it's also been shown that loud music during exercise can - over time - damage your hearing.

If you are in the gym on a treadmill, or on a track running laps, then I say rock out!  It's a safe environment and you don't have to worry about any real hazards.  You're also probably not there as long as you would be out on the road for a long run.

If you are running on a trail or on the roads then I would recommend that you leave the tunes at home.  Here's why.  When you're running on a road, against traffic so you can see the cars coming, you need to be aware of your surroundings.  That's hard to do with one of your five senses taken away.  You might think a trail is OK, and while it might be most of the time, it can be very dangerous. I live in Asheville, NC and I LOVE to run on trails.  However, the trails are mostly mixed use meaning I could be coming around a corner and all of a sudden there could be another runner, a speeding mountain bike, or even a bear.  I'm not kidding!

One other reason I suggest leaving the tunes at home while running outside is that sometimes, we really need to just unplug for awhile.  Running for me, has always been an escape.  So unplug, and enjoy the sound of your breath and your footsteps as your cruise toward your new PR.