- Fun Run Under the Lights
- Rocks!! Doing Yoga??
- Winter Running 101
- Upcoming Local Events - Santa
Shuffle December 6
- Running Room Update -
- Track North News -
running might not the first thing that you're thinking
of these days, but our Fun Run Under the Lights is still
A Go! The ground is firming up nicely and we
have been working diligently to completely cover the surface
of the course with a special white reflective material
to enhance the night trail running experience. Come enjoy
our lit trails in the last run of the season before the
skis come out in full force! Hot chocolate, tea and treats
will welcome you back to the chalet following your run.
Don’t miss the ‘surprise’ draw prize
Rocks!! Doing Yoga??
Elizabeth, Steve, Sara and Brent perform Goddess Pose
Commonly seen pose
for practitioners of Kundalini Yoga. Goddess Pose is a
great blend of strength, stretch, and mental toughness.
|A wee bit of yoga and lots of
core is a typical Friday workout for a some of the SudburyRocks!!
members. It has kept a few of us at the top of our form and allowed
others to keep going forward as age takes its toll. Both yoga and
core will help maintain muscle strength and balance and we strongly
recommend athletes consider taking advantage of something that will
keep you going further easier. Take a read of the Yoga and Core
information supplied. It may change your exercise routine and provide
benefits you didn't anticipate.
Yoga for Runners
Although yoga and running lie on opposite ends of the exercise
spectrum, the two need not be mutually exclusive.
Baptiste and Kathleen Finn Mendola
During the course of an average mile run, your foot will strike
the ground 1,000 times. The force of impact on each foot is
about three to four times your weight. It's not surprising,
then, to hear runners complain of bad backs and knees, tight
hamstrings, and sore feet.
The pain most runners feel is not from the running in and of
itself, but from imbalances that running causes and exacerbates.
If you bring your body into balance through the practice of
yoga, you can run long and hard for years to come. Although
yoga and running lie on opposite ends of the exercise spectrum,
the two need not be mutually exclusive. In fact, running and
yoga make a good marriage of strength and flexibility.
Striking a Balance
Runners who stick with running are most likely structurally
balanced individuals who can handle the physical stresses of
the workout with minimal discomfort. Yet, many runners don't
survive the imbalances that running introduces. Often, they
suffer from chronic pain and are sidelined by injury.
A typical runner experiences too much pounding, tightening,
and shortening of the muscles and not enough restorative, elongating,
and loosening work. Without opposing movements, the body will
compensate to avoid injury by working around the instability.
Compensation puts stress on muscles, joints, and the entire
If you're off balance, every step you take forces the muscles
to work harder in compensation. Tight muscles get tighter and
weak muscles get weaker. A tight muscle is brittle, hard, and
inflexible. Because muscles act as the body's natural shock
absorbers, ideally they should be soft, malleable, and supple,
with some give. Brittle muscles, on the other hand, cause the
joints to rub and grind, making them vulnerable to tears.
Muscle rigidity occurs because runners invariably train in
a "sport specific" manner—they perform specific
actions over and over again and their focus is on external technique.
This repetitive sports training or any specific fitness conditioning
results in a structurally out of shape and excessively tight
Yoga's internal focus centers your attention on your own body's
movements rather than on an external outcome. Runners can use
yoga practice to balance strength, increase range of motion,
and train the body and mind. asanas move your body through gravitational
dimensions while teaching you how to coordinate your breath
with each subtle movement. The eventual result is that your
body, mind, and breath are integrated in all actions. Through
consistent and systematic asana conditioning, you can engage,
strengthen, and place demands on all of your intrinsic muscle
groups, which support and stabilize the skeletal system. This
can offset the effects of the runner's one-dimensional workouts.
In addition to physically counteracting the strains of running,
yoga teaches the cultivation of body wisdom and confidence.
As you develop a greater understanding of the body and how it
works, you become able to listen and respond to messages the
body sends you. This is especially important in running, where
the body produces a lot of endorphins. These "feel good"
chemicals also double as nature's painkillers, which can mask
pain and the onset of injury or illness. Without developed body
intuition, it's easier to ignore the body's signals.
Awareness translates to daily workouts, too. You learn through
the practice of yoga that each day is distinct, much like each
run. Your energy levels fluctuate daily, even hourly, thus it's
important to have a sense of your reserves. The calmness you
glean from yoga practice allows you to manage and economize
your energy. You can learn to intuit where you are on a given
day and what resources you have to give. Therefore, you don't
power drive through every workout mindlessly but rather respect
your body's limitations.
You can, however, maximize those varying energy levels by focusing
on another nonkinetic aspect of yoga: relaxation. When you're
able to bring your body into a state of repose, you become more
effective at using and conserving strength. If you're in a contracted
state—tight muscles, limited range of motion, chronic
pain—your body requires more energy for all activities,
running included. Relaxation allows you to burn energy at a
more efficient level. The resulting increased vigor means a
greater freedom of movement and ultimately, more enjoyment of
all your physical activities.
Tension is the athlete's downfall, and breath awareness is
key to reducing it. Conscious breathing and Pranayama exercises,
which soothe the sympathetic and parasympathetic nervous systems
and relax the entire body, can be of great benefit to runners.
Many runners know that improving VO2 Max—aerobic capacity—is
vital for running and racing success. Runners with a high VO2
Max have the capacity to pump large amounts of oxygen-rich blood
to working muscles. Maximum oxygen intake is a crucial physiological
variable determining performance and endurance for runners.
With pranayama and asana conditioning, you can maximize the
size of your pump and the quantity of fresh blood coursing through
your body. A somewhat vigorous yoga practice can increase your
Even the most centered and relaxed runner can face injury—the
bane of all athletes. Damage to a runner's body is often the
result of overuse instead of collisions or falls. It all comes
back to—you guessed it—balance, symmetry, and alignment.
The body is the sum of its parts and impairment of one affects
them all. A bad back is going to affect your ankles just as
weak knees can throw off your hip alignment. For example, shin
splints are the result of a seemingly minor misstep: an uneven
distribution of weight that starts with the way the feet strike
the ground. Each time the foot hits the pavement unevenly, a
lateral torque travels up the leg, causing muscle chafing and
pain up and down the tibia known as shin splints.
Knee pain, too, is related to other parts of the body. If the
ankles are weak or the hips are not aligned, that can put strain
on the anterior ligaments in the knees. Meant to work like a
train on a track, a knee thrown off balance is equivalent to
a train derailing. Due to constant forward motion, hip flexor
muscles shorten and tighten and can cause hyperextension in
the lower back. This constantly arched position holds tension
in the back and can hamper the fluidity of hamstring muscles
What does this mean for the runner with pain in his lower back?
Or a painful heel condition? First of all, don't ignore your
body's signals. Take a break when your body needs one. Learn
to intuit when rest is appropriate. Secondly, start incorporating
yoga postures into the warm-up and cool-down portions of your
workout. Think of running as the linear part of your workout
and yoga as its circular complement.
There's no need to be sidelined by injuries and discomfort
brought on by your running program. Chronic injuries can eventually
self-correct through a gentle yet consistent yoga practice.
Remember, your body is on your side. It has an inherent intelligence
to bring about a state of equilibrium no matter how many times
your feet hit the pavement.
Baron Baptiste is a yoga teacher and athletic trainer in Cambridge,
Massachusetts, known for his work with the Philadelphia Eagles
and as the host of ESPN's "Cyberfit." Kathleen Finn
Mendola is a health and wellness writer based in Portland, Oregon.
3 Reasons Runners Should Perform Core
Jason Fitzgerald | For Active.com
As runners, we love to run. The feeling of wind through
our hair, the rhythmic sound of footfalls, and the satisfying
completion of a tough interval workout are what keep us
coming back for more every day. If we wanted to be softball
players, gym junkies or cyclists we'd do that instead, right?
But if the only form of exercise you're getting is running,
you're missing out on a variety of benefits that could actually
help your running. Strength and core exercises are the perfect
complement to running. They optimize your running so you
can keep going without injuries, and even race faster. Instead
of relying only on running to get in shape, read on for
three simple—but powerful—reasons why you should
be doing regular core workouts during your training.
Core Work Helps You Stay Healthy
Injury prevention is a top goal for every runner. And if
core workouts can help you run more consistently without
injuries, who in their right mind wouldn't do them? Core
strength plays a vital role in stabilizing your entire body
during running by maintaining a neutral pelvis, and delaying
the breakdown in your form when you're fatigued. Think of
your body like a car. If you put a Ferrari engine (your
lungs and heart) in the chassis of a compact economy car
(your muscles, ligaments and bones), what's going to happen?
If you guessed that your powerful engine will rip apart
the car and cause a malfunction, you're right! It's critical
for injury prevention to strengthen that chassis and develop
the muscular strength you need to support that strong heart
Strength Exercises Improve
Your Running Economy
Not only does core work strengthen your body and prevent
injuries, but it also helps improve your running economy
(or in other words, your efficiency). Stronger muscles—particularly
in the legs—help you run faster and use less energy
at the same time. Sounds nice, doesn't it? Core workouts
do this by allowing your body to use more muscle fibers
during any given workout. Sometimes your body can't recruit
as many muscle fibers as possible. Using the same muscles
over and over again means you get tired more quickly. But
if you have a larger pool of muscle fibers to work with,
you can delay fatigue and run faster. At this point it's
important to remember that your "core" is more
than just your abdominal muscles. The core includes your
hamstrings, quads, hips, glutes, hip flexors, obliques and
lower back. Basically, the core includes every muscle between
your knees and nipples.
Core Workouts Can Help You
So let's put these two powerful benefits of doing strength
exercises together. What happens when you combine injury
prevention with higher efficiency? You get a faster runner.
Injury prevention is the real key to getting faster because
when you can string together weeks, months and even years
of consistent training, then you'll see dramatic improvement
in your race times. Indeed, long-term success (in other
words, improvement) in distance running is all about consistency.
It's so important that I like to call it the "secret
sauce" of good training—it helps your marathon
pace this year become your easy pace next year. Consistency
is what allows your 5K pace to soon become your 10K pace
(or even your half-marathon pace) as your new 5K pace becomes
Core workouts might be the missing link in your training
that can help you become a more consistent, injury-proof,
Take an extra 10 minutes every day and do a core workout
that will help you achieve your running goals. There's no
better investment in your training.
Winter Running 101
Don't hang up your running shoes
once the snow starts to fall. Here's the info you need to keep
going all year round
By Yuki Hayashi
||Who says winter has to be about cocooning at
the gym (or worse yet, under the covers!)? If you love being
outdoors, there’s no reason why you can’t take
your cardio on the road, sidewalk or trail—even when
the mercury drops below zero.
Winter running can be addictive, says Bryan Smith, Toronto-area
manager of Running Room Canada. “I love the opportunity
to breathe fresher air than any other time of the year.
When there’s snow on the ground, I love to make the
first footprints, and that crunch under my shoes,”
rhapsodizes the 9-year veteran of winter running.
Also, says Smith, “I like being one of ‘those
crazy people’ drivers see running in the winter. It’s
fun to know I might be inspiring someone to try it –
because I used to be on the giving side of that comment!”
Think you want to try being one
“those crazy people,” too? Read on for our tips.
The benefits of winter running
Running torches through 270 to 500-plus calories
per half-hour session (your personal results will vary based
on your body weight, pace and environmental conditions),
making it an excellent weight-bearing cardio sport. Weight-bearing
activities are especially important for women since they
help protect against osteoporosis.
Whether you run in the warm or cold doesn’t make a
huge difference, says Dr. Stuart Phillips, a professor of
kinesiology at Hamilton Ont.’s McMaster University,
although he says, winter running may have a slight advantage:
“You may have to work a little harder to stay warm.”
The gear you need
Gearing up for winter running means preparing
for the cold, as well as slippery conditions.
Think: comfort and versatility. But for best results, says
Smith: “You want to start your run almost uncomfortably
cool; you’ll be warm within 10 minutes.”
“Everything should be technical or sport
natural fibres like merino wool or silk blended with synthetics,
“ says Smith.
Base layer: “Wear the closest-fitting,
thinnest fabric against your skin and add more garments
on top based on your tolerance to the cold,” says
Layer two: “Fleeces make great insulator
layers but don’t block the wind well,” says
Smith, meaning you’ll most likely need a top layer,
unless you choose wind-resistant fleece.
Layer three: A breathable shell or windbreaker.
“Your top layer should block the wind and precipitation,”
Want to travel light? “If you want to
wear as few layers as possible, consider compression garments
for your base layer as these tend to keep you quite warm,”
Ultimately, be prepared for trial and error.
And don’t think it’s nerdy to log the weather
conditions and what you wore. After all, you want to remember
the perfect combo as well as what to avoid, when. “Ideally,
you don’t want to be sweaty on a winter run, nor chilly
for more than the first 10 minutes,” says Smith.
Feel free to use the same shoes year-round: most winter
runners do. Or consider all-season or winter runners with
water-resistant uppers and deeper treads.
Trail-running shoes are also popular. Finally,
some runners use strap-on “grippers” with metal
coils or spikes to increase traction in tricky conditions.
Pair your shoes with technical socks designed
for winter, so you get maximum warmth without ruining the
fit of your shoes with bulky, extra-thick socks.
Don’t forget your hat, gloves/mitts and neck gaiter
(not scarf). Again, look for technical fabrics that add
warmth without bulk, and that effectively wick away sweat.
Winter running safety
As always, simple precautions will help ensure
asthma? “Asthmatics are at greater
risk for an attack when it’s cold and dry, so be prepared,”
says McMaster University’s Phillips. Stay on top of
your regular asthma-control regimen, and pack your relief
puffer just in case.
start cold. “Warm up in the warmth,”
says Phillips. Go up and down the stairs or jump rope at
an easy pace for a few minutes indoors to get your blood
flowing and limber up before you head out.
drivers a head’s up. “Wear more
reflective clothing so you’re visible to drivers,
and carry a whistle,” says Smith.
with a buddy,”
advises Smith. This provides extra motivation as well as
be prepared for contingencies:
“Carry identification and public-transit fare, and
let someone know your route and expected time of return,”
Training Program News
We have FREE run club Wednesday nights at 6pm and
Sunday mornings at 8:30am.
Join us for FREE Practice
North News - by Dick
Dick Moss, Head Coach
Laurentian XC/Track Team
c/o Coach Moss <firstname.lastname@example.org>
information call me.
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