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   Hello Everyone,                                                                                                                                                        November 20, 2014

In this Issue:

 

  1. Fun Run Under the Lights
  2. Rocks!! Doing Yoga??
  3. Winter Running 101
  4. Upcoming Local Events - Santa Shuffle December 6
  5. Running Room Update -
  6. Track North News -

 

  November 20, 2014

 

 

Trail 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 too!

 

PDF HERE

 

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.


By Baron 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 skeletal system.

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 body.

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.

Body Wisdom
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 oxygen capacity.

Pain Prevention
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 as well.

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.

http://www.yogajournal.com/lifestyle/192

 

 

3 Reasons Runners Should Perform Core Workouts

By 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 and lungs.

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 Race Faster

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 faster.

Core workouts might be the missing link in your training that can help you become a more consistent, injury-proof, economical runner.

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.

• Clothes
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 Smith.

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,” says Smith.

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,” advises Smith.

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.

• Shoes
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.

• Accessories
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 your safety.

• Got 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.

• Don’t 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.

• Give drivers a head’s up. “Wear more reflective clothing so you’re visible to drivers, and carry a whistle,” says Smith.

• “Run with a buddy,” advises Smith. This provides extra motivation as well as safety.

• Finally, be prepared for contingencies: “Carry identification and public-transit fare, and let someone know your route and expected time of return,” says Smith.

http://www.besthealthmag.ca/get-healthy/running/winter-running-101

 

 

 

Upcoming Local Events

 

 

December 6, 2014

Santa Shuffle

Run starts and finishes at Science North

http://www.santashuffle.ca/

Register at: http://www.santashuffle.ca/sudbury-p183882&language=en

 

View Course Map Here

 

 

 

Run Club Update

 

 

Store News


 

Training Program News

We have FREE run club Wednesday nights at 6pm and Sunday mornings at 8:30am.

Join us for FREE Practice Club

 

 

Track North News - by Dick Moss

 


 

 

 

 

Dick Moss, Head Coach
Laurentian XC/Track Team
c/o Coach Moss <pedigest@cyberbeach.net>
Web: http://laurentianxctrack.com
Facebook: https://www.facebook.com/groups/laurentianxctrack/

 

For information call me.
Vincent Perdue
341 Fourth Ave, Sudbury On. P3B-3R9
705-560-0424
vt perdue@cyberbeach.net

Proud sponsor of the Sudbury Rocks!!! Race, Run or Walk for Diabetes

http://www.sudburyrocksmarathon.com/

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