CIBC Run for the Cure: Quiktrain Running Seminar 1/4

It was great to see everyone on Sunday put in such a great effort! If you keep your training consistent then you will be ready for your best run by October 4th.
We did a total of 3 km on Sunday with some breaks in between. You should aim to run every other day for the fastest improvement.

You will be doing 2 kinds of running for no more than 30 minutes.
• Day 1, Speed Training
- 1 minute fast run, 2 minutes fast walk or light jog X 10 (30min)
• Day 2, Endurance Training
- 30 minutes light continuous

Before you start make sure you do your dynamic stretches to prepare the body for running.
Here are the stretches that we covered:
1) Sumo Squat Stretch X 10
2) Lunge Walk Stretch X 10
3) Knee to Chest Stretch X20
4) Calf/Shin Stretch X20

Keep in mind these Points on Form as you go through the program:

1) Run Tall - Imagine that wires are attached to your shoulders, pulling you up slightly. Chin should be up to encourage a straight spinal alignment. Gaze should be fixed into the horizon. This will allow you to breathe better and put your body in the optimal biomechanical position for moving forward.

2) Relax - Tension in the upper body reduces efficiency. Arms should remain close to the body and swing forward and back and not across the middle of your body to minimize torso rotation.

3) Your Breathing - should be rhythmic and deep, and you should feel your diaphragm, not your chest, doing the work. Exhale with controlled force. When you pick up the pace, don’t let your breathing get shallow.

4) Land on the Mid Foot - Hit the ground in the middle of the foot or midstrike. This will allow you to keep your forward momentum. In the push off, focus on thrusting backward with force. A heel-first landing is a brake. It means you’re extending your leg out too far in front of your center of gravity, so it takes more energy to move forward.

5) Run Softly - The louder your footfalls, the less efficiently you’re running. Try running more quietly; you’ll be unconsciously switching to a midfoot strike and a shorter, quicker stride.

The next seminar will be on Sunday September 13th, originally scheduled for 10am however this may change to 11 am or 12 pm. I will keep you posted.

Have a great long weekend!

Derick