The Saline County Striders have joined with the Little Rock Marathon and is offering a FREE virtual training program to prepare individuals for the 2017 Little Rock Marathon (as well as half marathon, 10K and 5K). Proper training can be the difference between a great race experience and a long bad day.
To be part of the program in Little Rock or Saline County, you need to sign up by registering – its freee!
Tips to help you through your training session
You can expect to have some pain and discomfort at first, especially if you are a beginning walker or runner. THIS IS NORMAL, so do not let this stop you from coming to clinic sessions. You will possibly have shin splints at first also. Your body is using muscles that you have not been using and it will hurt some, but it will go away after a few sessions.
If you are already a walker, and are in the beginning running, you will probably have some pain at first because you are using different muscles to run. You need to walk or run through it, which will help to strengthen the muscles and make the pain stop. If your pain continues, even when you are not walking or running and does not go away, then you should mention this to your leader to see if there is something else going on, and may possibly need to see your Doctor.
Necessary equipment: The right pair of running shoes for your arch type, and the right size, not just any athletic shoe. Non cotton socks. A good supportive sports bra for women.
SHOES: You should have your running or walking mechanics analyzed before you purchase shoes to make sure you get in the proper shoe for your arch type and running or walking style. A specialty running store’s staff should be able to watch you run or walk to determine your type. Do not choose your shoes based on looks. The proper shoe and fit is first priority. Your running/walking shoe should be ½ to a full size larger than your street shoes.
SOCKS: You should get socks that have the moisture wicking materials that will bring the moisture to the top of the sock so it can evaporate. Cotton socks start rubbing and cause friction that can cause blisters when they get wet.
BRAS: You should have a good supportive sports bra that eliminates bounce when you walk or run. While in the dressing room, jog up and down to see if most of the bounce is eliminated.
Other things to make running and walking more pleasant:
These are “niceties” that you can reward yourself with as you reach certain goals
Tops and Bottoms: It is best to stay away from cotton as when it gets wet and heavy it can cause chaffing. You will stay warmer in the winter, and cooler in the summer in shorts, pants, tights and tops that are made of moisture wicking materials such as coolmax, dry fit, dry release, etc. These should be worn next to your body so they will bring moisture to the top of the top or pants to keep you dry and cooler in the summer and warmer in the winter. In the winter you can layer another type of shirt over the technical shirt and it will take the moisture to the outer later, keeping you dry and warmer. The technical clothing is more expensive, but it lasts forever.
Headbands and Gloves: These are items that will also help to keep you warmer in cold weather. It is better to get these in the moisture wicking material as when you or your hands sweat, for example, your hands will be wet and they will get cold if the material does not wick away the moisture.
Reflective Clothing: It is most important to wear some reflective clothing or vest or safety lights when running or walking in the dark so that cars will be able to see you. You should also run or walk facing the traffic.