Coach Amy’s Running Tips
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The Tailor Sit
Sitting in the “tailor” position is comfortable for a lot of people, but for the runner, it comes at a hefty price. To learn more read the full article at CoachAmyPT.
Coach Amy says, “It’s all about training smart. One of the chief contributors is when athletes assume that simply running, biking or swimming means they are strong enough to do so. It’s a hallmark mistake. Endurance sports require consistency and volume but in order to do it efficiently and avoid injury, strengthening specifically for sport is a must.”
CoachAmyPT offers sport specific strengthening classes for endurance athletes throughout the year. Staring in 2019: Phoenix Rising on Monday nights and Phoenix Core on Thursday nights.
Registration for Rising opens Dec. 7 and registration for Core opens on Dec. 10th by clicking on the links above. Spots are limited, first come first serve!
It’s freaking cold out! It’s tempting to run indoors on the treadmill this time of year, but Coach Amy recommends running outdoors unless conditions are icy or the “feels like” effective temperature is below 0 degrees taking into account the windchill. Dressing properly makes running outdoors in the winter safer and more tolerable. The key is to layer. Here are some recommendations:
fleece lined running tights (or layer two pair)
wool socks
Hot Hands packets
run vest over long sleeve top and wind and water resistant jacket
fleece headband or cap
neck gaiter
gloves with mitten cover that is wind and water resistant
balaclava
The first mile in really cold temps is tough, but if you are dressed properly you will feel much better once you’ve warmed up. Embrace the cold people. You CAN do it!
"We runners try to stick to the four main food groups: candy, candy canes, candy corns and syrup…I planned out our whole run: First, we'll decorate ourselves in Christmas lights, then we’ll run around the plaza for 3 miles, and then we'll drink hot cocoa (maybe with schnapps), and then we'll eat a dinner, and then to finish, we'll sing Christmas carols."
We can’t wait to celebrate the holidays running around the plaza with our run buddies Friday night. Details about Run Lit HERE. Right now the weather looks great - about 41 degrees! Remember your lights! You can find short strings of battery operated lights at hardware stores.
Coach A at Silver Falls Trail Marathon Finish.
Heads up peeps! We made a change to this week’s map, so if you’ve already downloaded it, please go to Events and get the new one. Coach A is taking a break from group runs for a few weeks to recoup and spend some time with family. You are in excellent hands with Ms. JJ. See you all at Run Lit on the 30th. Be there or be…SQUARE!
