Little Things for Healthy Running

Do your legs/feet ever feet tight? in pain? sore? Regardless, there are two things that every runner should do: 1) Foam roll and 2)Ball roll feet). preventing injuries to your IT bands, calves(shin spints), and Plantar Fasciitis(feet). Part of being a good runner is being able to take care of your body. The more consistent you are in your training the better runner your going to be. Doing the little things right is always important and is something that all serious athletes do. Sometimes the difference between a good runner and great runner is minor details(especially in highschool). So here I will try to give you some tools to help you make yourself a consistent runner prime for improvement.

Before running at Kansas State I never really knew foam rolling could benefit my running. I was always a very good stretcher, normally staying an hour later than everyone else just stretching and talking strategy with my coach. I have always been extremely flexible yet still have had issues with my my hip flexers, lower back, and IT bands. My first year at KSU I quickly learned that on top of stretching and icing after a run foam rolling is key to improve muscle recovery, flexibility and health. I started using the cheap foam rollers that school provided but after a couple of weeks they became indented with overuse and not as sturdy as before, so I decided to invest in this one here- TriggerPoint GRID - Revolutionary Foam Roller - Black-this foam roller has allowed me to remain healthy and consistently run at a high level.It has a sturdy build with comfortable material that doesnt dent, bend, or wear. You probably wont enjoy using a roller at first as it is painful and tough to get used to but overtime your muscle gets stronger and more healthy, making this running tool very useful and a joy to use when working out kinks, aches, and pains.

2) Ball rolling: this is a technique where you you a small golf ball, baseball, etc to work the muscles in your feet. While standing, take off your shoes and place a golf ball on the floor. With the middle of your foot placed on top of the ball, put pressure on that foot and move your foot around having the ball massage your foot. This is something that you wont have to purchase becuase you can use any type of round object. Ball rolling will majorly reduce your chances of getting an injury to your feet. Your feet take a beating daily, so treating them to a massage is something to do before and after they go through the daily beating of long miles and workouts. Heathly feet is key to being a healthy runner, especially after getting on the track with spikes. Ball rolling is an ideal way for runners to go out and enjoy pain free runs.

There are many ways to go about being a healthy, injury free runner. From stretching to icing, foam roalling to ball rolling, doing these little things daily will help you see a dramatic difference in how your body feels on not just daily runs, but workouts and races as well. Hope this helps!

Remember the Perfect

I’m standing at the free-throw line, imagining my favorite basketball player, throwing the ball out a couple of feet with some backspin. I stare up at the rim and give it my best heave. *Brick*. My dad turns to me out on the driveway, shakes his head and says, “quit doing all that excessive crap, keep it simple, 2 dribbles, a deep breathe, and IMAGINE yourself making the shot.” After disagreeing and trying to prove him wrong, I watched him make 88 free-throws in a row. I then decided to take his word for it. I lined to shoot again, followed pops orders, and swished my first shot. My dad continued, saying I needed to remember how the last one felt because it was perfect; always remember how those feel. This concept worked for me when I was playing basketball. It was a great technique which probably improved my free-throw percentage dramatically. Recently however I use it in my running.

You are not always going to have a perfect race, but you might have some moments. I have tried to remember those perfect moments when I am racing. I use workouts, races, long runs... Any reminder of a time when you felt you were strong, in control, and able to react to any move being made. The visualization technique is a huge help for me especially when I am in a new situation against guys that are most likely more skilled and experienced than me. I try to look back on my “moments” during a race and use them to help me win a race or improve a personal record. There are many types of strategies and techniques that racers use, but visualizing, and remembering those perfect moments works well for me... What about you?

Trick or Treat... No Candy, Just Success

October 31st, 2011.... Most people recognize this date with the holiday Halloween. Cross Country runners, however, know this as championship season. Whether I am in high school or college, this weekend is something I have looked forward to since my sophomore year in high school. Right now it falls around the same time as Big XII Championships, while high schooler's have STATE. This weekend should be on your mind year round. Either your gearing up to be in tip-top shape, or your preparing, training, and setting goals for this weekend.

These championship caliber meets is what sports are all about. It is a showcase of the best talent, and the best teams around competing to be top dogs. If that doesn't get you excited, if you don't get chills thinking about "nerd-bombing", a phrase coined by Jason Collette referring to eating people up the last moments of the race, and if you don't have this weekend as a major part of your goals then your not wanting to be the best. I have learned that the best runners are the ones who are consistently thinking about how they are going to get better and beat their competition in the big meets. When every coach are trains you for your final meet, its important that you use each race, long run, interval as a stepping stone in preparation for you to be your best when it counts.

These summer months seem like an eternity to me. I live and die on the competition aspect of our sport. I can't say I absolutely love going out and running day in and day out, but I sure as hell love how running is the purest form of competition. Your going to be as good as you allow yourself to be. The only time I enjoy running is when I know that I am getting better each day, so when I have days off I feel like a lazy shit. I find it important that each day your doing something harder or better than anyone else is. Running is mental, so if you go out each day with the mindset, "I am going to get better today", then when race day comes around you will know your ready.

I think in order to be one of the best runners its all about planning to succeed. I have found I have my best seasons when I set high goals for myself, including times or places that may seem a bit out of reach. But these goals give me something I know I have to work hard for each day.  By setting goals primarily for the big meets I allow myself time to understand my racing techniques, and to come to terms with my capabilities. No one cares about small meets. No one cares if you got 1st or 48th in the first meet of the season. Everything comes down to whether or not your ready to compete when everything is on the line. Keep that in mind these summer months as school is on its way and cross country comes rolling in! What kind of goals are you striving for this season? What are you doing now to be ready this fall?

Kyle

The Unknown

When it is officially off-season and the 9 months of competing are over, what are the track athletes supposed to do?  How do they stay in shape?  After the last meet of the season athletes typically get a couple of weeks off, which is a nice time for us to relax from traveling, competing, and studies.  But directly afterwards its right back to the pavement to prepare for the fall… Cross Country.

If you are like me you will have a summer job to make money for personal expenses, and school. You most likely live in a hot and humid climate and hate running at any time of the day because its hot no matter what! Now if you’re not from the Midwest, you might not realize the excessive heat and humidity that is a daily occurrence here in Kansas City but running past 7 a.m. is a nightmare. That’s where the dilemma shows up. Do you wake up at 5 am, knock out your 10 mile run, and make it back to shower, change, and drive thirty minutes to make your 8-5 job? Or do you bear the heat?

I have become the guy who runs directly after work, in the full 100 degree temperatures, getting my work in with the mind-set of trying not to pass out. Yeah ill end up on the treadmill a couple of times, which isn’t too bad if you’re watching the series modern family, psych, or God forbid the Royals. I have found the grind from running everyday does take a toll on my legs, so I rely on the treadmill more often than not. Which, by the way, is a great tool for picking a pace to run at and being forced to stick to it!   My old high school coach always told me that the hardest part about running  is walking out the front door. This statement could not be more true, especially when I am stuck running by myself the entire summer.  After being at work for 9 hours and having approximately an average of 5-6 hours of sleep, the only thing that gets me out the door is the “unknown”.

The “unknown” to me is a lot of things. The unknown of what kind of shape I am in, vs what I should be in. The “unknown” on what shape my teammates are in, cause everyone who is a competitor wants to be the best, same team or not.  But most of all the "unknown" of my competition. In order “to keep on keepin on”, I have to convince myself that there are other athletes working their ass off thinking the same thing.  Each day when I head home from my 8-5, I am not thinking work is over, but it has just begun.

What gets you out the front door? Do you wake up in the morning to workout or  do you value your sleep? Keep on Running!

Kyle

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