Equipment that is key to success
- Stretching Rope: Great tool to help you get a better stretch in. You can purchase these at Home Depot. Just have them cut a rope that is 6-8 FT in length. Stretching routine with the rope will be shown at practice. This is great to do on your own as well
- Hydration: It is easier to get hydrated in cold weather than it is in warm weather (although not as easy to tell). You need to make sure you hydrate throughout the day with a bottle or two of water. Although, drinking just water is not the best because it flushes everything. You will want to drink some Gatorade or another drink like it to get electrolytes.
- Proper Shoes: Proper footwear could be the difference between you being All-County and on the sidelines. You must have the proper footwear in our sport (air jordans are not a good choice). The best brands to buy are Nike (some nike shoes are ok, as long as they are specifically a running shoe), Brooks, Asics, and Suconey. You will want a shoe that has plenty of support in it (if you are flat footed you need a shoe with extra arch support).
- Running Shorts: You should have running shorts on under your pants or under armor tights. These shorts are specifically designed to cater to the type of physical activity we do. They are comfortable and flexible.
Sore? Leg hurts? Just ran a hard workout or race?
- Stretch well before AND after you run: Stretching is one of the most important things we do, although its relatively simple. Make sure you stretch after practice when you go home. Get into a routine. This will also help you become more flexible.
- Icing/Ice Bath: Icing will help stop the build up of lactic acid and inflammation. When you feel sore after running hard, part of that is the lactic acid build up. Icing can help prevent that and it helps prevent INJURIES. Ice bath cover all of the bases and is highly recommended after a hard workout or race.
- Heating: Heating is good for your legs to help loosen them up. This is best done BEFORE you run, but if you are really tight after running it is not a bad idea as well. This can be done with a heating pad or warm bath.
- Snack: You should have a healthy snack with you everyday at practice. Your body needs to restore all the energy it used while you ran. You have a 30-45 minute period before your body start restoring that energy in different areas. Bring a piece of fruit, granola bar, etc...Chocolate milk after your run or workout is a great recovery drink as well.