Get Ready to Run Training Camp

Start running on the right foot (pun intended) and don't be fooled, running safely is a skill. KAR's Get Ready to Run Training Camp will help you avoid common start up injuries (like shin splints and sore knees), teach you good running form (to make running more comfortable and you faster), strengthen the muscles important to running (to keep your joints strong), and build your endurance (aerobic fitness) necessary to run your first race or just get fit (among other things). Session Structure Sessions will start with a warm-up of dynamic stretching and running form drills. For example, to warm-up we will work on opening up the hips and waking up sleeping muscles. Then, before doing any running, we will work on skills like planting your foot safely to avoid over striding (and risking injury). After warming up, we will work on both putting the form drills into practice and building your fitness by doing intervals of running and walking that match your fitness level (for example, 30 seconds of running and 30 seconds walking over a distance of 800 meters). The better your aerobic fitness, the more running we will do. To finish off the session, we will build the strength of key muscles with body weight drills. For example, squats (building to one leg squats), step ups, lunges, and more. Who will benefit Learning good running form before embarking on a running career is important for new runners of all ages. Whether your goal is to get fit, run your first 5k, or join your school's cross country/track team, developing good habits will make the experience better and increase your ability to run well (i.e. fast). Time and Location Tuesdays from 6:00 to 7:30, starting June 16 running through July 21, at WMU's Kanley Track. Camp Leader Mike Straubel, Head Cross Country and Track Distance Coach, Valparaiso University for 35 years. Questions Mike.straubel@kalamazooarearunners.org