Training Resources

STATE: The fruits of solid training for the 2009 XC squad

Coming soon - Coaches corner! Advice to team members on how to take that next step (both literally and figuratively). Check back here to see what your coaches are thinking...


 

Training Resources

Running Logs

On the left side of this page you should download the 2 week excel files to keep track of your mileage. This is very important for several reasons:

It individualizes your training - teaching you your mileage and pace limits.
It empowers you to know your effort daily - Personal Responsibility In Daily Excellence.
It allows for us to review any problems, obstacles with training.
It shows you are committed to becoming the best you can be.

All logs will be sent to Coach Dierks. These should be sent as soon as one 2 week block is complete so he can put them on a spreadsheet. Any questions about how to complete logs should be directed to a captain or coach.


General Strength

A great way to strengthen and reduce the chance of injuries is to perform the General Strength training (click on the link below). Remember to focus on the quality of the range of motion and as you work through each exercise to make it more dynamic once you have gotten the form down. A good quality session of GS should take about 40 minutes.

Click HERE for General Strength


The value of a running shoe that fits

Getting the right running shoe that fits your foot and works with your natural foot strike is truly a training resource. I want to start by saying I am no expert and the field of running shoes is very much in flux as to how much support, orthotics and the barefoot running trend.

There are so many brands out available and some are highly fliexible and offer limited (or even no) support while others are very heavy with lots of support and control. Ultimately, the goal is to find a shoe that feels comfortable and aids your training. MOST IMPORTANT is that your shoes not be so old that they are broken down. Unfortunately, most running shoes last about 1 year or 300-400 miles (less than a season for a varsity runner). Let's take a look at some of the shoes types.

The newest form of shoes is "barefoot" and for those runners who are neutral in their biomechanics and should be used sparingly in terms of running (great for walking around). This is the new trend where the foot develops its own natural strength and flexibility. But this takes time and should be done very gradually.

Then, there is the opposite spectrum of high pronation runners who need plenty of correction. Typically when a runner is duck footed and runs from outer heal to inner toe, there is a lot of turning and torquing to the leg. The support of the shoes helps prevent some of this. These shoes have lots of heavy density foam and plastic inserts.

Kind of in the middle are the cushion shoe or the lightweight trainer. This is for a runner who is more neutral - meaning he runs heal to toe fairly straight and brings his heal up under his leg and not in or out.

So with all of these choices, we HIGHLY recommend getting fitted by a professional. They will watch you walk, might put you on a treadmill with a camera. Help them by bringing your old shoes so they can see your wear pattern. Have the socks you like to run in (make sure they are a blend and not 100% cotton - blisters). Go jogging in the mall or the sidewalk before you buy. Again, chose a shoe that you feel comfortable in. There are a few local running stores (Garry Gribbles, Metro Walk & Run, Elite Feet) who can provide these services and they are great support to the running community as well. Tell them you run for Rockhurst as some offer discounts too.

Take some time, check your shoes now and see if you need new ones. When you do, go out and be smart about this. When you bring them home, walk in them in the house for a day or so before running in them. Make sure they feel right and you break them in a little.


COACHES CORNER!

Just a few thoughts from the coaching staff to help motivate and guide our dedicated team members!