Mentally Sound!!

How to get mentally prepared for a race: 

To run the best race you will ever run, you must be mentally prepared. Although you may think that just doing workouts and getting in shape are the only things that matter, they're not. It is proven that if you are mentally sound, you can do better than you would normally do.

If two athletes run the same pace and the same work outs, and when it comes race time, one is mentally sound while the other one is freaking out (such as worrying, crying--nerves are at a higher level than they should be), what can you expect? Both athletes are good enough to win first, but the athlete who is freaking out won’t be able to run his best race. When you are freaking out, you will not run your best. The athlete that is calm and mentally prepared will be the one to take the gold.

Some ways to mentally prepare are to do mental exercises every other day, either at practice or at home. 

• You can lie down or sit which ever makes you comfortable. Then take a deep breath in and let it out. Let everything relax-- muscles, etc. Then do whatever works for you-- say a favorite quote or short saying that is brief enough for you to repeat when you are in a race to help you stay mentally sound. A saying that I repeat to keep my legs going is "fast hands fast feet", or I say, "I can do anything with God on my side", or "I am fast and mentally sound."
•  Then, picture your race: how you will run it, what your start will look like, etc. Go over every detail to help prepare for what is about to come.

When at your race, do the same thing-- go mental and watch your race. Then, listen to whatever music helps get you pumped. Songs also help get you out of tight spots in a race. I remember songs and then play them in my head to help with concentration, and to help me ignore the pain that I may be feeling. The faster the song beat, the faster you will go  because your body picks up on the beat and goes however fast the song is going. This is why you are not allowed to run with your iPods during a race-- when you listen to music, you go as fast as the beat is, and you don’t feel pain as much.

Sources:

http://www.ehow.com/how_2156641_prepare-mentally-running-race.html

http://task.fm/2011/09/how-famous-athletes-get-in-the-zone/

Whats the Meaning?

What the meaning of the quote “To give anything less than your best is to sacrifice the gift” to me is, that when you do any sport, or school work if you don’t try your hardest and give it everything you got you are sacrificing the gift that you were given. If Usain Bolt didn’t run fast and only went have speed he would not be breaking all the records he is breaking, he would just be going half speed he never would have made it to the Olympics. Why not just use the talent you were given and do the best you can, people can see the talent you possess and when you don’t use it and will become angry or irritated that you are not using it, when they have to work hard to do well in the sport they may wish they had the talent in.

How to Run a good 800 or 400!!

How to run the perfect 800 or 400, the way to run the perfect race is go to the line calm show no fear, being a little nervous is ok everyone is nervous. But being so nervous that you are dreading your race and want to vomit is not healthy. Go to the line shake your arms out if it helps jump in the air to loosen your legs up and keep your muscles warm.  

For the 800, get a good start, don’t get boxed in or pushed around, if you get boxed slow down and back out. For the first lap remain were you know you can compete if you can take the lead then do it, it is not always the wisest choice unless the group is going to slow. The middle of the pack is good and the back is ok too whatever works for you. Some people prefer to be in the middle of the pack so they don’t have to make up as much ground. The middle is a good place to run because you can sit there for the first lap. On the second lap for the 800 start to work at 300 meters to go this is the part where you begin to kick and just keep picking it up the last 100 meters give everything you got guts and all leave it all on the track my coach would always tell me.

For the 400, you need to stay loose and get out of the blocks well then give it everything you got save some though for the last 200 meters don’t go out to fast the first 200 meters. The last 100 meters keep the arms pumping ignore the pain think that the person beside you feels just as bad as you do.

Don’t let off for any race go all the way to the line and then some. When you are done with your race you don’t want to look back and think of how you could have given more.

A Perfect Start!

How to do the perfect start? Go to the line calm and confident don’t be stressed out think of it as fun. If you go to the line stressed or worried you are more likely to make a mistake than a person who is confident and relaxed. Some different starts are blocks for sprinters, and the standing position for distance runners, also used by sprinters.

For every start you need to wait for the official to say the commands, anticipating when the gun will be shot is not always a good thing you could false start (false starting is when you start before the gun is shot for you to go), which will cause you to be DQ’ed (disqualified). 

For a sprint event when setting your blocks put the metal part of the block one of your feet away from the line then measure back from the line for the first block the one that is up farther back two of your feet length, then the farthest block is one foot length back from the other block. Test your blocks make sure that they will work for you and that you can get out quick, make sure they are not too close to each other. Have someone stand on the back of them, if you don’t the pressure of you pushing back so hard on them will cause the blocks to slide and you will end up on your face. Then when the official is waiting jump a few times to remain loose, when getting into the blocks you can take your time stretch out your legs if you have to. Don’t be the first one ready your legs will be jammed up longer than everyone else. When the gun goes off push out your blocks hard with your arms and legs, remain low for as long as you can, don’t be in a normal running position as soon as you get out of blocks, the longer you are down the faster you will go. Don’t worry if you are not comfortable with blocks you can do the standing start.

The start for  distance and sprint events if you wish, for the standing start you bend a little at your knees and lean forward, have your quick foot in the back and your strong foot in the front to push off with. However when you are leaning forward don’t lean to far you will lose your balance and be DQ’ed. When the gun goes off get off the line fast, don’t step back with your foot this is called stepping in the bucket try to keep your feet planted go forward not backward.

The Effects of Altitude!

Can Altitude affect your running? The answer is yes altitude can make you a better runner and athlete. The reason behind this is any normal track athlete that lives at a low altitude has to adjust more than a track athlete that is at high altitude. If a track athlete has a meet in a state such as Montana, and lived in a state with low altitude such as Pennsylvania they would have to stay and practice in Montana 2 weeks but to be fully adapted it takes 4 to 6 weeks. But other sports such as track it all depends, because every sport is different though. An endurance athlete needs to adapt by gaining more red blood cells.

At higher altitudes it is easier to run faster, throw farther, jump farther or higher. The reason behind this is at a high altitude the air is thinner which means there is less air resistance. Since the pressure is lower at higher altitude this causes a track athlete to get less oxygen. But events such as sprinting and jumping are not affected by the high altitude actually it can improve them because there is less resistance But when you train at a high altitude you get altitude sickness. Altitude sickness that is mild is like a hangover you get a head ach etc. If you get these symptoms you could be endanger of getting HAPE or HACE. HAPE is excess liquid on the lungs which causes you to be breathless. HACE is when you get water on the brain which causes confusion, and clumsiness.

A runner from Montana named Patrick Casey as a freshman ran a 3:54.59 minute mile indoor, at altitude. Casey not only ran a sub 4:00 mile he also ran it by himself, when he crossed the finish line the closest person was 14 seconds behind him. Casey led the race from start to finish, breaking 4:00 would be very tuff to do, and it takes a lot of mental toughness to do so. I a fellow runner have a hard time pushing and pacing myself if there is no one to run with. Casey has become a very excellent runner, and it seems that altitude has been a big help to his success.

Sources:

http://runningtimes.com/Article.aspx?ArticleID=22787

http://www.sportsci.org/traintech/altitude/wgh.html

http://www.sciencedaily.com/releases/2010/02/100216113855.htm

http://www.altitude.org/altitude_sickness.php

Psyching You Out!!

Have you ever wondered how you can psych out your opponent in a race? The best way to psych an opponent out is to remain calm, and do your thing. An opponent may be nervous and when they see you calm and not even worried about them they will be psyched out. To try a psych someone out by saying things you are less likely to do well, because you will not only be distracting your opponent you will be also distracting yourself and getting yourself out of your concentration.

Some good ways of psyching an opponent is to shake there hand at the line and saying good luck and looking as calm as you can. During your race get off the line quick then remain lose you can lead the pack if you are able or stay in the back or middle, pick were ever you know you can compete without compromising your race.  At the end of a race when you finish no matter how tired you are and want to sit, don’t bend over, stay upright and shake your opponents hand and say good job then walk away. This will make your opponent think you have more left when you feel like falling over. And then next time they face you they will be worried.

It is found that if an athlete tires to psych an opponent out my talking and trying to get in there head, the opponent will either be psyched out, or they will think that you don’t think you can beat them and will then do better than you. So when thinking about psyching your opponent out do it a way that will not mess you up.

Source:

http://www.competitivedge.com/content/what-can-i-do-to-psych-my-opponent-out

How to Choose the Right Shoe for You!

Have you ever wonder what shoe is perfect for you when you do track or when you run to get in shape, or maybe even what the difference is of all the running shoes? The way to choose the perfect shoe is to focus on the way you run, what your arches are like, and how the shoes feel.  Not everyone runs the same.


Some run constantly on their toes, on the ball of their foot or the heel. Differences in running styles require different types of shoes. For example, some may need high arches while others need low arches; some need padding in one place, others in another. 


Because needs are different,  shoes differ to meet those needs. For example, these two shoes are different.  Asics makes both, but the one on the left is a Gel-Kayano 17, and the one on the right is an Asics GT-2160-- two totally different shoes. The one on the left has more padding for the ball of your foot and less arch support, while the one on the right has more arch support and not as much padding in the ball of your foot.

Another way to find good shoes is to go to an athletic shoe specialty store -- not a discount shoe store or all-around sports store-- whose employees are trained to match and fit shoes to specific needs. A way to find a good shoe store is to ask a fellow runner, consult yellow pages, etc.

Compare it to shopping for a mountain bike. A serious mountain biker is not going to go to the closest discount department store and buy a cheap bike. He would go to a bike shop and get outfitted with a bike that fits both his body and his needs. 

When you go to the running store take an old pair of running shoes with you, this will help those fitting you with shoes understand better how you run.

For track, the difference lies in the spikes. There are sprinter's spikes, middle distance spikes, jumper’s spikes, javelin spikes, thrower's spikes, hurdler's spikes, etc. A specialty athletic shoe store is the best way to match spike to need.

When buying spikes,  first think about the type of track surface you run on and what events you compete in. For example, you don’t want to wear regular spikes on a dirt track; they will cause you to slide. The best spike for a dirt track is cross country flats. Another spike type is the pyramid spike used for dirt and grass surfaces for cross country; they also can be used on the track-- you just place smaller spikes in them.

Needle (aka slim) spikes provide traction on all-weather tracks; they also stick to the track. Studs (aka blanks)  have no spikes in them and are used on indoor tracks, cross country courses, and some asphalts.

X-mas trees are compression spikes that look like a Christmas tree; they are used on rubber surfaces and do not stick like needle spikes. Tartan spikes are dull needle spikes and are used on tracks only.

Info: http://www.runningplanet.com/training/running-form.html

http://www.vsathletics.com/page.php?xPage=shoebuy.html

http://www.ehow.com/how_2041199_select-running-shoe.html

The effects of not getting the right shoe are:  your knees will hurt; your back, muscles, joints, and your feet will ache if you get a shoe that does not work for you. Also your speed may be compromised because the wrong shoe will negatively affect your form.

Don’t buy a shoe because your friend has the same shoe ,and it looks cool. In the end, you will be sorry you did. I once tried switching my shoe from Asics to Saucony. My arches started to hurt so badly I could barely walk.  Lesson:  once you find a good shoe, shoe stick with it because what works for you may not work for someone else.

And when your shoes are three months old, it is time to get a new pair. They break down that quickly, and your body will pay.

Pre- Race Meal!

 

Have you ever wondered what you should eat before a race, that day or the night before? The foods any athlete eats can affect performance. For example, eating unhealthy foods is not a good way to get ready for any athletic event, especially not a running event. When you eat unhealthy food, the energy does not last as long as healthy food energy. This means that you will be more likely to have an energy crash. Unhealthy foods can also cause the feeling of being bloated and affect your blood flow. Unhealthy foods affects your blood flow because most contain trans- and hydrogenated fats which decreases blood flow to the rest of your body and running becomes more difficult.  The foods you should eat are carbohydrates, also known as carbs. Carbs are anything from pastas, to breads; the eating of all carbs is called carb loading. Other food that you should eat is fruits, meats (the night before, so that it settles and doesn’t bounce in your stomach), yogurt, peanut butter, power bars, and vegetables. Foods to avoid are chips, cookies, candy bars, pies, sodas. However you can eat some of this just not all the time. Chocolate milk, as a matter of fact, is the best recovery drink because it replenishes your body better than other drinks of foods. For some people drinking coffee in the before they run works for them because of how there body works, but for others if they drink coffee in the morning they will get sick or it won’t work for their body and give them energy like it may someone else.

 I struggle with eating healthy.  Before a race, I try to eat light foods or whatever I can find at my house to take along to eat. I enjoy eating a Nutri-Grain cereal bar before a race since it is light. Some things I eat for energy are power bars. They taste horrible, but I believe they work. Some types of energy foods you can get are power bars, cliff bars, there are also gels and gummies that you can find.

Info:  http://www.livestrong.com/article/436878-how-unhealthy-food-affects-running-performance/
http://www.runtheplanet.com/trainingracing