*NEW run club

*NEW run club Wednesdays 5:30pm at Aim Fitness

Slow or fast. A beginner or a seasoned marathoner. Join Run Club and enjoy the camaraderie and motivation of your fellow runners.

New Run Club is a free group that will meet weekly. We will be running a different 5k course every week that will be appropriate for any level of fitness. Each session will include running specific stretches, and either walk/run or interval training options so both the beginner and the advanced athlete can have a fun and challenging workout.

Run Group will be held at Aim Fitness Studio at 215 Fremont Street between Folsom and Howard. Contact Aim or Coach Laura for more information.

Sunday Group Workout 3/28/10

Speed ladder & running drills

Wall push up
Medicine ball press

Medicine ball stair running

Medicine ball crunch
Medicine ball oblique twist
Supermans

Medicine ball curl
Wall dips

More speed ladder & running drills

Cool down stretching

Local Race: The Presidio 10

The Presidio 10 has both a 10 mile and 10km distance option. Run starts and finishes on Crissy Field northwest of the Sports Basement, Run the Golden Gate Bridge!


04/18/10

10 Mile- 8:00am
10k - 8:30am
Crissy Field / Sports Basement
610 Old Mason Street San Francisco, CA

http://www.active.com/running/san-francisco-ca/04-the-presidio-10-2010?dart=F

Sunday Group Workout 3/21/10

-Warm up run
-Hill running intervals

-BOSU curl to press
-Weighted BOSU crunch
-BOSU push up
-BOSU single leg bridge
-Bench dips
-Partner crunch and twist
-BOSU plank
-BOSU leg lifts

-Yoga strap assisted stretching

Ways to Avoid Spring Overuse Injuries

*Courtesy of active.com

-Cardiovascular Vs Mulculoskeletal Conditioning: limit your increases in both intensity and duration of your conditioning program to no more than ten percent per week.

-Hard Day, Easy Day: remember that your body makes gains in strength and endurance during recovery.

-Recognize the Symptoms of Overuse Injuries: overuse injuries can be prevented if you are familiar with the progression of injury, and you modify your workout prior to the onset of injury.

Read the full article here:
http://www.active.com/running/Articles/4-Ways-to-Avoid-Overuse-Injuries-This-Spring.htm?act=EMC-Active&Vehicle=Running&Date=03_16_10&Edition=1&Sections=Articles&Creative=4_Ways_to_Avoid_Overuse_Injuries&TextName=4_Ways_to_Avoid_Overuse_Injuries&ArtText=Txt&Placement=1&Dy=Tue

Reasons to try Trail Running

*courtesy of Ultrarunning Magazine

1.) Trails have better shock absorption.

2.) Trail runners experience fewer injuries than normal runners.

3.) Running on trails and softer surfaces uses more energy per unit of distance run.

4.) Trail running recruits stabilizer and synergist muscles.

5.) Trail running improves ankle, knee and hip strength, and flexibility.

Group Workout 3/14/2010

Circuit 1
-4 square hops
-Assisted pull ups
-Push up
-BOSU squats

Outdoor Run

Circuit 2
-Box cardio station
-Assisted dips
-Incline chest
-Ball crunch
-Weighted lunges

CORE
-Floor plank
-Side plank
-Leg lifts

Stretching

Sunday Group Workout 3/7/10

warm up run & stretches

Speed ladder hops / sprinting drills

Partner wheel barrels / standing shoulder presses / out & back run

Burpie push ups / plank

Kettle bell squat to press / speed ladder agility drills

Partner leg lifts / side planks

kettle bell bent over row / superman

Stretching

Hydration & Electrolyte Replacement Drinks

Dehydration causes premature fatigue, decrease in metabolic rate and loss in coordination making hydration a key component in endurance training. Staying hydrated is the easiest way to preserve energy and prevent fatigue while running. Drink water or an electrolyte replacement drink before, during and after exercise to prevent dehydration.

If you are thirsty you are already dehydrated. Most people are dehydrated and do not realize it. Do not wait until you are thirsty to drink, and do not stop drinking once your thirst has been quenched. If you relay on thirst alone, you will only replace up to 50% of lost fluids. Instead, prevent dehydration and fatigue by making a drinking schedule for yourself and commit to sticking to it.

Examples: Drink one 16 oz. water bottle (standard size) every 45-60 minutes (or 4-6 miles)

Drink three large gulps of water every ten minutes (or every mile)

Electrolyte replacement drinks can improve performance and can help hydrate you better than water alone. The American Council on Exercise (ACE) recommends an electrolyte drink with 6-8% carbohydrates and 100 mg of sodium per 8 oz. serving. The table below compares popular brands and cost efficient alternatives. Try out a few brands during smaller runs to find out which one agrees with you the best before using a new brand on a long training run or on race day.

Beverage	Carbohydrate Concentration Percentage	Sodium Concentration (mg)
Gatorade	6.0	110
AllSport	9.0	55
Met-RX	8.0	125
Powerade	8.0	55
Cytomax	8.0	50
Endurox	15.0	153
Ultima	1.7	8
Cola	11.0	34
Orange Juice	11.0	7
Red Bull	11.0	207
Water	0	0

Hydration testing can be used to determine if you are drinking enough water during exercise and to make adjustments to your drinking schedule. Conduct the test by weighing yourself before and after an exercise activity. If you have lost weight you are dehydrated and did not drink enough water during exercise. Consume 2-3 cups of fluid per pound of body weight lost.

New to running?

Want to start running but don't know where to start?

Try walk / run intervals. Start with a goal of 20-30 minutes of activity. Warm up by walking briskly for 5 minutes. Then start running for as long as you can. Stop and walk when you get tired. Repeat for the remainder of the time. The more you practice the shorter your walking intervals will be. Before you know it, you will be running continuously for the entire 30 minutes.

ex: 5 min walk, 2 min run / 1 min walk, repeat 5 times

Questions? Ask Coach Laura for more information at laura@sfinmotion.com