Biological issues of the Kenai River and Kasilof River Early-run
River Run Training Presentation
description
Transcript of River Run Training Presentation
-Kali Book
Intern, UI
Wellness
• Stretching
• Nutrition
• Running/Walking Days & Recovery
Days
• Cross Training
• Mentally Preparing
• Getting Involved!
• Focus mostly on lower body stretches
• Some important stretches:
Hurdler StretchQuad
Stretch
Groin
Stretch
• Stretching helps muscles to heal faster—be
ready to go next time!
• Don’t have to stretch before your workout—
just need to be warmed up to avoid injury
• Muscles are like a rubber band
• Emphasize sound nutrition principles• Use the basic nutritional guidelines:
• Half your grains whole grains
• Think colorful• Vary your veggies & fruits
• Calcium-rich food
• Go lean protein
• Want more nutritional tips?
• Be consistent! • My story…that could be your nightmare
• Energy Supplements• ½ water, ½ gatorade
• Jelly beans
• Hal Higdon Training Program
• Novice, Intermediate, Advanced or Walker
• Give Flexibility with this program
• Modify your running/walking days and your recovery days
based on your schedule
• Recovery Days are just as important—need to rest
your legs
• Especially the week before the race
• On & Off days
• Some days relax, some cross train
• Exercises shouldn’t be focused on legs
• Strengthen other parts of the body
• Exercise Classes at the Recreational Center
• Rec Center > Programs > Fitness Programs
• Want to do it on your own?
• Livestrong Website – ―abs‖ & ―arms‖
• Go swimming!
• Need to become motivated and stay
motivated
• Motivational clips—to keep you going
• Motivational Running-Our Deepest Fear
• Never Failed, Never Lived
• Modeled after the Hal Higdon Program
• UI Wellness Website for the River Run Training
Program
• Group Runs & Educationals to help prepare you for
the River Run on April 29th—prizes for participating
• More detailed information on the training aspects
• Not interested in the River Run? Our Educationals
can also help you train for other races
• www.fitnesssports.com great place to find races
around the Iowa City area
Trainer Talk: Strength Training for Endurance
Tuesday, March 6th Meeting Room 1A/1B
Running Form?? Tuesday, March 20th
Meeting Room 2A/2B
Nutrition Tuesday, March 27th
Meeting Room 1A/1B
The Perfect Fit: Finding the Right Shoe for you
Wednesday, April 4th
Meeting Room 1A/1B
Strength and Stretching for Runners
Tuesday, April 10th Meeting Room 1A/1B
“Prehab” for Running: Injury Prevention
Tuesday, April 17th Meeting Room 2A/2B
This program is designed to aid
new and experienced runners to
train for the 2012 River Run 5K and
10K. This is a great way to meet
fellow runners and enhance your
training with information from
experts!
For further information please visit http://www.uiowa.edu/hr/wellness/
RiverRunTraining.html
Time: 6:00-7:00pm Location: Campus Recreation and
Wellness Center (CRWC)
• "ChooseMyPlate.gov." ChooseMyPlate.gov. Web. 29 Feb. 2012.
<http://www.choosemyplate.gov>.
• "Fitness Sports Running Store - Central Iowa's Running Shoe Headquarters. News and
Info on Iowa Running Road Races and Triathlon Races, Des Moines Running & Road Race
Scene." Fitness Sports Running Store. Web. 29 Feb. 2012. <http://www.fitnesssports.com>.
• "Hal Higdon Training Programs." Hal Higdon Training Programs. Web. 29 Feb. 2012.
<http://halhigdon.com/training/>.
• "Human Resources - Organizational Effectiveness/UI Wellness." RiverRunTraining. Web.
29 Feb. 2012. <http://www.uiowa.edu/hr/wellness/RiverRunTraining.html>.
• MrOptimist91. "Motivational Running - Our Deepest Fear." YouTube. YouTube, 16 Nov.
2011. Web. 29 Feb. 2012. <http://www.youtube.com/watch?v=U33nSNLD87c>.
• Wecell4you. "One of the BEST Motivational Videos I've Ever Seen!" YouTube.
YouTube, 29 Oct. 2010. Web. 29 Feb. 2012.
<http://www.youtube.com/watch?v=hzBCI13rJmA>.
• Nutrition Tips-Getting your plate in shape: www.choosemyplate.gov
• Races around the IC/Des Moines area: www.fitnesssports.com
• Hal Higdon Training Schedule: http://halhigdon.com/training
• Wellness Website for River Run Training Information: http://www.uiowa.edu/hr/wellness/RiverRunTraining.html
• “Motivational Running- Our Deepest Fear”: http://www.youtube.com/watch?v=U33nSNLD87c
• Life = Risk: http://www.youtube.com/watch?v=hzBCI13rJmA
• The River Run Website: http://riverrun.uiowa.edu/
• Find exercise & nutrition tips: www.livestrong.com