OTHER LOCAL RUNS (Primarily Snohomish County)

August 14th. Stilly Fun Run 5k: 9am. River Meadows Park, Arlington. www.festivaloftheriver.com

August 28th. Run a Muk 5k & 10k: 8am. Mukilteo. www.mukilteofestival.org

August 28th. Brett Jensen 3.5mile Memorial Run. 9am. Legion Memorial Park, Everett. www.brettjensen.wordpress.com

October 2nd. Fun Run 5k9:  5k run or walk, 10k run. Dog not required. 10am. Langus Riverfront Park, Everett. www.everettwa.org/default.aspx?ID=1860

Also check the following websites: www.nwrunner.com     www.adventuresNW.com

RUNNING BASICS

Got running questions? The following is a compilation of answers to the most common questions we have received. Note: These tips are to avoid common mistakes & prevent injuries. For the latest on injury treatments & other info, go to www.runnersworld.com

SHOES: You need to invest in the proper type of running shoe for good running form. The right shoe will correct alignment problems causing foot, knee or hip pain. Take the WET TEST to determine if your arch is flat, normal or high. Get your foot wet and step on a brown paper bag. Match your imprint to the arch shape and shoe type recommended for them below:

Your arch determines how much you pronate (roll your ankle inward) and the amount of support you need. Use the above pictures as a general guide. Each person is unique and their pronation can vary some from their arch type. Heavier runners (men over 185 pounds and women over 160) need more arch support (Motion Control has the most, Cushioned shoes the least). Pronation is difficult to see without slowing down the foot strike with video equipment. Even specialty running stores without this process can put you in the wrong shoe. The Road Runner store near Green Lake has this equipment. Shoes need to be replaced every 300-500 miles.

TRAINING PLAN: We are an impatient bunch. Beginners should ease into running by gradually adding running into walking. For a beginning 5k plan go to: www:coolrunning.com/engine/2/2_3/181.shtml. Except for speed work, you should be able to carry on a normal conversation when you run. Keep your heart rate at a comfortable level & let your improving fitness increase speed. You should not run hard every day nor should you run only one or two days a week. Intersperse in rest days to give your body a chance to rebuild. Cross train on your rest days between hard workouts. Unless you are an elite or run on a team, we recommend the 3 day a week FIRST or LESS IS MORE training program on the Runners World website (Half Marathon: www.runnersworld.com/article/0%2C7120%2Cs6-238-244-258-9369-0%2C00.html) (Full Marathon: www.runnersworld.com/article/0%2C7120%2Cs6-238-244--8257-6-1X2X3X4X5X6-7%2C00.html).  To prevent injuries, warm up slowly. After your run, do a cool down & some stretching. Increase mileage gradually, roughly no more than a couple of miles a week. Gradually build up on hill work also. Shorten your stride and pump your arms going up. Do not try to slow going down, shorten your stride to lessen the impact and let yourself go at an easy pace and recover your energy. Speed work on the track can cause misalignment issues so run clockwise occasionally if permissible. Training plans for different levels & distances are available online or in books.

TRAINING LOG:  Keep a journal of your runs or record them on a calendar. Record distance, pace/time, course, weather, any pain and how you feel. If you do not have a wrist held GPS, you can compute the approximate distance on www.mapmyrun.com.

FLUIDS & NUTRITION: Your body sweats to keep cool. You should replenish what you lose or your body will suffer & it can be a serious problem. Everyone sweats at different rates but it is a good policy to hydrate with water or sport drinks at least every 10k on long runs & more frequently if you sweat a lot. On long runs over 10k, you do not get enough glucose and electrolytes from a sport drink and will need to take gels or chews to replace the energy you burned or you will hit the "wall" when your tank is empty. It is best to try out the different brands before the race and not to take more than recommended. Also everyone is different in the amount of calories they need. Runners need a proper balance of carbohydrates, proteins & healthy fats. Running books cover healthy meals in much greater detail. A general rule of thumb is to wait 2 hours after a meal before you go for a run. It is also a good idea to keep a journal of the foods that disagree with you when you run.

CLOTHING: We recommend you wear moisture wicking fabrics all year long. Following is a rough temperature guide for running clothes: 60+ degrees: singlet top & shorts, 50-60 degrees: short sleeve shirt & shorts, 40-50 degrees: long sleeve shirt & shorts or pants, 30-40 degrees: long sleeve shirt, vest, pants, gloves & hat or ear protection.

RACE DAY: There is no need to workout the day before. As Oregon Distance Coach, Bowerman, used to say, "The hay is already in the barn". Conserve your energy & relax. Load up on carbohydrates with a pasta dinner but eat normal portions. Have everything ready to go the night before & bring different clothes in case of a weather change. Eat a light, easily digestible breakfast at least 2 hours prior to the race. Race day is not the day to try something new! A typical breakfast is a bagel, banana & energy bar. Plan to arrive at the race early so you have time to stretch & warm up. If it is cold at the start, wear a layered top. You can remove the outer top when you warm up & tie it around your waist. Don’t forget to double knot your shoelaces and have a great race!

For more info about the club, contact  Will Miller 360-659-4861

or e-mail us at  Questions@ArlingtonRunnersClub.Org

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