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Leg Swings

May 07, 2010

This can be fun exercise, but don't just swing your leg with abandon.  Make each swing

a deliberate motion and think about the muscles that you are activating.  You'll

strengthen your abdominals and stretch your hamstrings, pelvis, and hips in the

process.



Foam Roller

May 06, 2010

Using the foam roller might hurt a little at first, but keep at it!  Over time, you will see

what a difference this "self massage" technique can make.  Foam rollers are a runner's

best friends!



Like the previous drill, heel walking targets the muscles of the lower leg, ankle, and

foot.  More of the emphasis, however, is on the shin.  This drill plays an important role

in the prevention of shin splints (one of the most common complaints of distance

runners).



You might think that marathoners don't need high knee lift, but they do!  This drill will

help strengthen your hip flexors, improve your flexibility, and lengthen your stride.




Butt kicks are a great way to stretch the quadriceps (the muscle in the front of the

thigh).  The quads are important for lifting your knees and increasing your speed.

Quads are often the first thing to go at the end of marathons, causing runners to come

shuffling across the finish line because they have a hard time lifting their feet off the

ground.  This drill will keep that muscle flexible and ready for action




For Quick Skips, don't worry about the distance that you cover.  This drill is all about

maximizing turnover and minimizing the amount of time that your feet spend on the

ground. 



 

You might think that running 100 meter strides won't prepare you for running a 5k, 10k,

half marathon, or marathon, but we promise that it will.  Take each stride as an

opportunity to focus on your running form.  Over time, those form improvements will

carry over into your training runs, your pace runs, and (most importantly!) your races. 



What would happen if you ran the same pace over the same distance every day you went out to run?  Many people do it, and you may have even been that person yourself at one time.

You may have also wondered why your Focus-N-Fly plan has workouts at various paces and distances on your way to your goal race. With this month's Personal Best, we wanted to take a few moments to explain a few objectives to changing pace within workouts and/or running intervals.



More Exercise is Better

Written by Tom McGlynn February 23, 2010

This is for all of you wondering why we run through the winter, the cold and rainy days, and all the aches and pains.

More exercise is better so let’s keep running.



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