It’s tempting to finish that last interval of a workout and call it a day. The hard work is done, right? But before you can shower and eat, it is beneficial to cool down after a run. Purpose of a Cool Down The most basic purposes of a cooldown are to transition from work to rest and to start the recovery process. Cooldowns are most beneficial after a hard workout (tempo run, interval run, etc) or long run. The harder the effort, the more important it is to gradually bring your ...
Athlete Accomplishments: September 2019
September initiated fall racing season - and it was a strong start for Team Norris Running athletes! September included multiple tune-up races and goal races. Even though some runners still dealt with summer heat, it was a month of breakthroughs and affirmations of hard work paying off. Mariah ran a 7K race with a strong, fast finish! Mark ran a 1:28 tune-up half at the New Haven Road Race and a 64-min time at the Bronx 10 miler in preparation for NYCM! Emma ran a negative split ...
Top Nutrition Tips for Marathoners and Half Marathoners
You trained hard for months, worked on your mental toughness, and tapered appropriately. The only thing that remains is race day itself. As all runners know, race day is not just simply showing up at the start line and then crossing the finish line. A successful, enjoyable marathon or half marathon requires having strategies for pacing, coping with discomfort, and nutrition. A smart, individualized nutrition strategy can set up you for a strong race; the lack of one can lead to bonking at the ...
A Coach’s Top Tips for New Half Marathoners
The half marathon is one of the most popular race distance in America. It’s long enough to require committed training and to present a challenge, but without the intense time and energy commitment of the marathon. Every year, more runners sign up for their first half marathon. If that’s you, here are some tips for new half marathoners to help you train for the race and enjoy your experience. Pick a Plan Appropriate for Your Fitness Level A novice runner (running for less than 12 ...
Gear that Helped Me Run through My Entire Pregnancy
Good gear makes running easier. GPS watches allow us to track distance and pace with the touch of a button. Running shoes are constantly updating their foam and introducing things like carbon plates to help you run more efficiently. During pregnancy, gear is just as magical; the right running gear for pregnancy makes a significant difference. Every runner experiences pregnant running differently. I was able to run through my entire pregnancy due to having an easy, low-risk ...
How to Mentally Cope with a Stress Fracture
A stress fracture is a challenging injury. You cannot run and simply daily activities become immensely more difficult. Stress fractures often require six to eight weeks of limited activity to heal. You may end up in a boot or on crutches. Needless to say, a stress fracture can be as mentally difficult for a runner as it is physically. Learning to mentally cope with a stress fracture will make a difference in your recovery. That's not to say that injury recovery will go by quickly or ...