www.cookinglight.com/cooking/hl/fitness/article/0,13803 -
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Published on: 10/27/2007
Last Visited: 10/27/2007
Cooking Light teamed-up up with Derick Williamson, a senior coach with Carmichael Training Systems (www.trainright.com), a Web-based coaching service, to create a training schedule that is adaptable to athletes of all levels.
"Running is a tremendous impact sport," Williamson says, "yet people put a big goal on the calendar and then just start running.They'll run for a few days and feel good, so they jack up the intensity, volume, or both, which frequently leads to overuse injuries."
"One of our key goals is to maintain an injury-free state," he says."To run a 5K, or any competitive distance, you need to build up to it."To accomplish this, Williamson created a program that incorporates running, walking, and cross-training, as well as weekly drills to perfect form and improve efficiency.
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"Cross-training helps you stay mentally fresh, as well as working muscle groups you don't normally use," Williamson says.
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"You want your foot to land directly beneath your center of gravity, or your belly button," Williamson explains.If you strain to plant your foot far out in front of you, it stresses the leg muscles and bones and could lead to pain or injury.
- Knee drive: how you use your legs to propel yourself forward."Concentrate on bringing your thigh up to parallel with the ground, and leaving the lower half of your leg relaxed," Williamson instructs.
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"This reinforces proper foot strike and a quick transition from the heel to the ball of the foot when you're running," Williamson says.
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"This is essentially a recovery day," Williamson explains.
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"The great thing about training with a heart-rate monitor is that it forces you to take it easy," Williamson explains.
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We decided to put her in touch with Derick Williamson of Carmichael Training Systems.
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