As you may know, me and François Marchand gave a few running clinics this spring at the Fradette Sport store in Place de la Cité and in the town of Boischatel. We are preparing a few more clinics for this summer and fall. Obviously, the best is always to be present on site during these clinics, because we can give you feedback and comments. However, here is a little summary that will allow those who were present to refresh their memories and others, I hope it will make you want to join us at the next clinics or next year! Note that these are summary recommendations and that more details are given during the clinics.
The 4 Ps of good running technique:
Small steps
When you start running, you often tend to take too long strides. It is better to set a goal of doing around 180 steps per minute or around 3 steps per second. Calculate your number of steps for the right leg in 1 minute or even bring up a metronome and set it to 180 bpm.
Placement
Your foot should drop a tiny bit in front of your center of mass. In fact, the feeling you should have is to minimize the braking phase as much as possible and keep only the propulsion phase. You can do the “superman” exercise to help you feel this better:
[youtube = http: //www.youtube.com/watch? v = S0BBrsUvorI]
posture
Imagine that a thread is pulling you upwards. Repeat to yourself that you have to "run big"
When you go for a run, focus for 5 minutes on one of these characteristics of good running technique, then relax. The race must be fun!
ABC exercises (warm-up and specific weight training)
Here are 3 videos I made that demonstrate the ABC exercises
Exercise A
Exercise B
Exercise C
ou
Motivation
It is important to create a motivating environment for physical activity. For example, placing your race or training calendar on the fridge so that everyone is aware of our approach. Talk about our running goals on social media. Start a blog where we talk about our workouts.
It is also important to have smart goals.
Specific (how far, why?)
Measurable (how long? How many times per week?)
Bold (must be motivating for you)
Realistic (takes your schedule and abilities into account)
Temporarily defined (deadline)
For example, you can register for the Défi Entreprises or the Côte de Beaupré Half-Marathon.
Nutrition
Snack: 1 hour before exercise
Light meal: 2 hours before exercise
Normal meal: 3 hours before the effort
NEVER try anything new before a competition. Eat a mixture of carbohydrates and protein within an hour of training.
hydration
No benefit to overhydrating (in fact, it's impossible)
Drink a maximum of 800ml per hour during exercise
Respect your feeling of thirst
Have a good workout and continue to enjoy the fun of running!
Good morning,
I would like to make a comment (if I understand the meaning of the comment on overhydration as “impossible”) to tell you that overhydration is possible and dangerous.
It can cause brain edema, coma and even death! It is caused by hyponatremia (dilution of sodium (salt) in the blood).
I refer you to the article "physical activity: special diet of Passeportsante.Net (See rule no4). By the way, the other rules are also interesting.
Good reading!
You are right. I thank you for this remark, I should have written: it is impossible to make reserves of water and to accumulate some for later. Thank you!
When will the next conference be? Thank you