Dress for the Weather
We will be practicing and competing outside in snow, sleet, rain and sunshine alike. Please be smart and dress for the weather. Wearing layers is always a good idea. Gloves, hats, spandex... wear whatever it takes to stay warm!
Run with at least one other teammate at all times. Not only is there safety in numbers, great friendships and strong bonds are built by running together.
In the event that you are running on or near a road, keep your eye on traffic. STOP before you cross the road. Run facing traffic. Run single file. Cars are not looking out for you, run carefully when cars are present. See: Road Running Policy
Water & Sports Drinks
Happy Hour - Nutrition Immediately After Training
Bring a water bottle or sports drink to every practice. Runners will be encouraged to hydrate at every opportunity throughout practice. DO NOT SHARE water bottles or sports drinks, you don’t want to get sick and you don’t want your teammates to get sick.
It is very important to replenish your body after a practice. Your body absorbs nutrients most efficiently within one hour of your workout. Take advantage of “Happy Hour” and refuel with a healthy snack, fruit juice or a sports drink as soon as you get home.
Stretching is important for flexibility, strength and recovery. We will practice a basic stretching routine and all runners are encouraged to stretch after a run and/or before bed.
The Whartons' Stretch Book
If you have an injury, ache or pain report it to the coaching staff first. We will refer you to the athletic trainer. DO NOT leave practice, a meet or school supervision without notifying a coach.
Rest is essential! Your body regenerates and becomes stronger when you rest. If you lose sleep your body will wear down. A tired runner will not be able to help the team! Get your ZZZs!
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Believe it or not there is a method to the madness! Every training session is carefully planned in coordination with our meets and peaking when it counts, at the season's end. Each and every runner improve as the season goes on, of course there are a few variables in this equation. Weather and course conditions can alter performance. Training intensity is also a factor, some weeks are more strenuous than others as we have specific training cycles planned in conjunction with our schedule. We will train to peak at the end of our season, but you will have personal records (PRs) as the season moves on. Remember, you'll have to be patient as your fastest time will likely come in towards the end.
1) Aerobic Recovery
Description: Recovery runs
Purpose: Build aerobic strength. Enhance the body's ability to handle, and recover from, harder training. Improve circulation, muscle capillarization and heart's stroke volume.
Duration: 15-40 minutes
Effort Level: 50-65%
2) Aerobic Conditioning
Description: Long/Easy runs
Purpose: Build physical and mental strength. Develop running economy and a base for hard work.
Duration: 30-90+ minutes
Effort Level: 65-80%
3) Tempo Runs (Lactate Threshold Running)
Description: Runs that push your limit at a speed that is tolerable for the set duration.
Purpose: Enhance the body's ability to use oxygen efficiently. The athlete with the best capability to use oxygen and cope with lactic acid will finish strongest.
Duration: 15-35 minutes
Effort Level: 80-90%%
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Nutrition, rest and mental preparation all play key roles in our sport.
Every function in your body depends on hydration. A dehydration level of only 3% will cause your body’s energy level to drop drastically. If you are thirsty, you are probably already dehydrated.
What to drink:
Water, Natural Fruit Juices, Gatorade
What NOT to drink:
Pop, "Energy" drinks (i.e. Red Bull, Monster, etc.) Juices with small percentages of pure fruit juice
Pre-Race 3+ Hours:
Well balanced meals including complex carbohydrates such as pasta, whole wheats are a great slow-digesting source of energy.
Pre-Race 1-3 Hours:
Fruits, Granola Bars, Gatorade
Pre-Race <1 Hour:
Water, Small sips of Gatorade, Banana, Apple, Half Granola bar, Half Clif bar (Not all of these... pick one or two)
Avoid trying new foods or energy sources on race day.
Be sure to get your rest before race day, you do not need to change your sleeping habits, just make sure you are sleeping enough. It's the night before the night before that counts most... make sure to get to bed early on Thursday nights.
The Runners Body
Foot Pain II
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When to Stop Running
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Although it is the right of any “pedestrian” to use the road, the following policy has been adopted by the cross country and track coaches as an attempt to ensure the safety of Chagrin Falls athletes when they are training on the streets in and around Chagrin Falls.
1. USE THE BUDDY SYSTEM
Run with one or more of your teammates, it will help keep you safe, aware and it’s just more fun!
2. BE SEEN
Wear bright or reflective clothing if running near dawn or dusk, and even during the day.
RULES AND REGULATIONS
1. CARS ARE NOT LOOKING FOR YOU, CARS HAVE THE RIGHT OF WAY
Drivers are not looking for runners and are often distracted using their phone, texting or surfing the web on their iPad... be aware of all traffic!
2. FOLLOW TRAFFIC RULES
When running in town, pedestrian laws apply to all runners. This includes giving proper right of way to other pedestrians, stopping at intersections, and obeying all traffic signs and signals.
3. STAY OFF THE ROAD
Trails are the best places to run. If you are running the streets, try to run on streets where sidewalks exist. If sidewalks do not exist, see Rule #4.
4. RUN FACING TRAFFIC
Where sidewalks do not exist, runners should be of the road and on the berm. Where no berm exists, or the berm is unsafe, the runners should be as close to the edge of the road as possible.
5. RUN SINGLE FILE
Running two or more abreast creates a hazard for oncoming traffic and endangers members of the team. If a runner is being passed, this should be done as safely and quickly as possible. The athletes should return immediately to single file running.
6. DON’T BE A JERK, EVEN IF A DRIVER IS A JERK
Do not antagonize drivers of autos. If there is a problem with a driver, runners should report the license plate number of the car to the coaches upon return to the school or parents upon return home. Coaches will lodge a formal complaint with the police if the situation warrants.
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