By Cindy Lapeña
We’re getting close to the end of our running dictionary, but it’s not getting away from us yet. These Esses will get you ready for those racesss!
Shin Splint: This is not what you use when you have a sprain. You probably don’t want to even get this at all! It’s a really common running injury where you experience pain in your shin, which is the front part of your leg, between your knee and your ankle. Rest and ice will help relieve this pain, but it also probably means you need a new pair of running shoes.
Singlets: It’s like a onesie, only just the top. Some runners like these sleeveless tank tops because they don’t flap around or catch the wind.
Speedwork: If you’re up to the pain and trying to improve your speed, you can do some speedwork. These workouts help you increase your speed and endurance and includes a variety of strategies including hill repeats, intervals, and tempo runs. Yes, fartleks too.
Splits: When you divide the total time in a race, you call the smaller parts splits. It’s fine to have an even split, which is when you run the same pace throughout the entire race. If you run the second half faster than the first, which usually gets you to the finish line sooner, it’s called a negative split. If you run the first half faster, it’s called slowing down.
Static Stretching: Most of us probably learned to stretch and hold the extreme positions for at least 30 seconds before any physical exertion. This throwback to PhysEd, school sports, and even some gym workouts supposedly helped prevent injuries. New research believes it’s better for you to break a sweat and warm up, usually through a couple of laps of running around a court or once around a track before you stretch.
Streaker: This really is not the bare kind you’re thinking of. You’re a streaker if you run every day for a long period of time. This is how you clock miles, build endurance, and stay motivated.
Strength Training: Yes, you need to build up your muscles if you want to last through all those marathon miles! Stronger muscles help prevent injuries and allow you to endure the pain and suffering of pounding that pavement. Strength training can be done with or without weights, so you can start pumping iron or going for push-ups, squats, and planks. Did you know yoga is also good strength training?
Strides: Any stride is a step forward, so you can think of your run as a series of strides. You can also refer to a series of short sprints—as opposed to “real running”—as strides or striders. Each sprint can be anywhere from 50 to 200 meters.
Next time: Topping off with Tees eTc!