Coach Leach's Training Tips

• Choose Training and Races that will be FUN!  
• Train with runners that will increase the FUN of Running!  
• Train at locations that will be most stimulating and FUN

 Run 10-20 minutes at a low to moderate level of intensity at the beginning of training sessions and prior to races. Stretch the muscles of the legs, hips and torso prior to intense running. Also, running a series of 5 -10 repetitions 30-60 meters at gradually increasing speeds prior to running a speed or interval training session is recommended.

 Warm-down by Jogging and/or walking for 5-20 minutes following training sessions and races, to limit tightness and soreness.

 "TWIG" refers to "Take What Is Given".  Allow Tail Winds and Down-Hills to increase your running speed.  Relax and preserve effort when running against Head-Winds and Up-Hills.  Applying the "TWIG" concept is likely to make racing more pleasant and at faster speeds, for all racing distances, including Marathons.

• Appropriate Recovery allows runners to adapt to the stress of training
  • Sufficient Recovery will optimize the value of training and decrease injury risks
  • Insufficient Recovery will limit the value of training and increase injury risks
• Alternating days of high intensity training with days of low intensity training or rest will increase the value of training and racing 

•  Appropriate Recovery allows runners to adapt to the stress of training
  • Sufficient Recovery will optimize the value of training and decrease injury risks
  • Insufficient Recovery will limit the value of training and increase injury risks
• Alternating days of high intensity training with days of low intensity training or rest will increase the value of training and racing 

•  Drink 1-2 liters daily  
• Increase water intake during warm and/or humid weather conditions 
• Eat sufficient amounts of vegetables and fruits containing potassium and other important electrolytes to maximize retention of fluids 

 Exert greater effort breathing air out than breathing air in while running.  

• The out-breath portion of the breathing cycle will require greater effort because the air pressure inside the lungs is lower than the outside air pressure  
• Fully Oxygenated Air will immediately enter lungs once air has been expired from lungs
• Breathing out for three steps and in for two steps while walking and while running at comfortable effort levels will result in greater force of out-breaths

 Relaxed running will result in reduced injury risks and faster paces at all effort levels. Specifically, exert no effort that will not support running faster or further.

 Swing arms aggressively backward while running, allowing the force of arms swinging backward to generate shoulder rotation. The shoulder rotation will generate minor hip rotation, which will contribute to the forward movement of each leg. 

 Running posture is to be in an upright, vertical and position. This position creates the greatest possible chest cavity volume, allowing the lungs to fill fully with air and assists in placing the body’s center of gravity in the most efficient position while running.

Position hips “Forward” and “Tucked Under” to run efficiently. 

 Swing the elbows backward vigorously, with the forearms held at a parallel and then slightly below a parallel position relative to the running surface.

• Allow the elbow joint to open slightly during the back-swing and to close slightly during the front swing. 
• The arms of endurance runners are to remain close to each side, while following the contour of the torso. 
  • The muscles of the shoulders and arms are to remain relaxed throughout the arm-swing cycle
  • Establish the path of swinging arms by dragging thumbs over or near the bottom rib 
  • Hands are not to reach the side of the torso when swinging backward 
  • Hands are not to pass the midline of the torso when swinging forward

 Feet are to strike the ground at or near mid-foot for all runners when Warming-up, Warming-down and while running at Long Run and Recovery Run Speeds, – Do not strike the ground with the back of the heel.

Feet are to strike the ground at or near Fore-foot for endurance runners when running at Speed Training, Tempo Run, 5 K, 8 K and 10 K Race Speeds.

• Foot strikes are to be directly beneath the front of a runner’s hips. 
• BE QUICK OFF OF THE GROUND at all running speeds!

 Delay stressful breathing and feelings of fatigue by beginning at a pace/ speed that is slower than the Race Goal Pace and increase the pace/speed incrementally throughout races.