Keeping a training diary?
Are you keeping a training diary? Think about tracking your progress. It will be encouraging to see how far you have come! It can be as simple as tracking your distance and time, to including what you ate before, how you felt during the run, the temperature and how you felt after.
Using your arms when running
Don’t forget about your arms! Using your arms to help you push through, especially on hills, is the best way to maximize your effort.
Pumping your arms and increasing your arm-swing will help your arms and legs work together…getting you farther!
Reduce cramps when running
Getting cramps? That’s not uncommon for even experienced runners. Try changing your breathing and what you eat, and be sure to stretch before and after every run.
Staying hydrated can reduce cramps. Try drinking a glass of sports drink before you run. Then refill the glass and leave it out so it becomes room temperate while you’re running. After you run, drink the entire glass. This will help eliminate post-run cramps.
Bananas and pickles are a good source of potassium, which help to prevent running cramps.
Also, when you run, make sure you are bringing enough oxygen into your system. The best way to do this is to take full breaths. That means completely exhaling to allow for a new, full breath.
Simple injury treatment: R.I.C.E.
Treat simple injuries by following the easy steps in RICE: Rest, Ice, Compression and Elevation.
Beat the heat this summer
Want to beat the heat during your summer training? Soak a bandana in ice water and then tie it around your neck while you run. Or try to run in the early morning when it’s still cool out. Light-colored, loose fitting clothes will also reflect the sun’s rays keeping you cooler.
And remember to drink, drink, drink plenty of water or sports mix. By keeping your water storage high, you’ll also improve your body’s cooling mechanisms.
The right socks for your run
Look into getting a pair of socks made specifically for running…everyday socks could lead to blisters. Running socks that are made of two lightweight, moisture wicking materials will help prevent blistering by absorbing the friction between the layers. Feet stay dry as the inner layer wicks the moisture away from the foot and into the outer layer for evaporation.
If you wear proper socks and still get blisters, you may need a different pair of shoes. You may also need to apply Vaseline or another running lubricant on blister prone areas.
Many runners, however, have no discomfort or blisters with regular cotton socks.
Team A.S.K. Informational Meetings scheduled for June
So, you’ve heard about Special Kids Team A.S.K. and you’ve seen their bright yellow shirts on race day, but what exactly does Team A.S.K. do?
Come to their informational meeting and find out how their coaches can help you train for The Middle Half or the Kids Fun Run, while you help one of their Special Kids.
Kids Team A.S.K. for the Kids Fun Run
Date: Tuesday, June 8
Time: 6:00 pm
Special Kids Annex Building
202 Arnette St. Murfreesboro, TN 37130
Hosts: Kristen Jackson & Sharon Perry
kjackson@specialkidstn.com
RSVP to Facebook Event Team A.S.K.
Team A.S.K. for The Middle Half
Date: Thursday, June 10
Time: 6:00 pm
Special Kids Annex Building
202 Arnette St. Murfreesboro, TN 37130
Hosts: Sharon Perry & Mike Moore
sperry@specialkidstn.com
RSVP to Facebook Event Team A.S.K.
Personalize your race
Admit it, you love it when people cheer for you by name!
This year we’re adding your name to your race bib. First name, last name, your choice. Makes it easier for your cheering section to recognize you in the early morning hours. And if you’re the shy type, don’t worry, you can leave yours blank.
Embassy Suites….Sweet!
You don’t have to be traveling from out-of-town to enjoy staying at the Embassy Suites, our host hotel this year. Get a restful night’s sleep the night before the race, then enjoy a complimentary breakfast before you board the shuttle that will take you right to the starting area. It’s right off the interstate and within walking distance of the newest shopping area in town, The Avenue. Stay a few extra nights at the same low rate and enjoy your stay in Murfreesboro!
Happy National Start! Walking Day
We’re often asked if walkers can participate in The Middle Half. The short answer is “yes”, as long as a few guidelines are followed.
RULES FOR WALKERS:
1. At the start, please line up in the back. There will be a sign designating the Walkers’ area to line up. This eliminates a lot of jostling and zig-zagging at the start by athletes trying to pass slower participants.
2. Stay to the right, and do not walk more than two abreast.
3. All athletes MUST maintain a 15 minute per mile pace and must be at Mile 6 by 8:30 a.m. (ninety minutes after the last person crosses the Start line). Anyone on the course before Mile 6 after this time will be rerouted to the start line via Middle Tennessee Boulevard, either by foot or by a shuttle provided by the Murfreesboro Half Marathon, and will not be allowed to cross the finish line.
Happy walking!
