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“Runners Take Your Mark: The Parents Guide to Youth Track and Field.”

 I am very thankful and very excited to be co-authoring a book on how to get kids involved in track and field. Read more

But Coach I Really Don’t Like ….

 

 

Many kids say these words “But coach I don’t even like that event” all to often…what does a coach do when these word come out of of an athetes mouth?   Coach Dean Hebert of “The Running World According to Dean” has some pretty good advice and idead on just how to handle this all to common expression from athletes on your team

I meet with comments to the effect of “Coach, I don’t like that event” from a number of runners. I understand that too. We all have our favorite races. Some of us just prefer running long and that marathon pain is just something we seem to cope well with. Others love the feeling of power and flying through a track race - 400, 800, 1500, 3000. Others yet like the pace and effort involved with that 5k-10k distance.

As I have outlined in the past, everyone is certainly “made” for different events both mentally and physically. This is not a bad thing at all. Having race preferences is not a bad thing either. In fact, it is quite beneficial because it create focus in training. The flip side of the coin is if we become too focused on solely doing our favorite event we never develop into the best runner we can possibly be. Therefore, our strengths indeed becomes our weaknesses if that is all we focus on.

We need to take lessons from the best in the world to learn how to be the best we can be. If you follow elite marathoners you will find them often jumping into 5000s and 10000s on the track. You will find 800 specialists moving down to 400 and up to the 1500/mile. 5000 runners often drop to the mile and move to the 10000. Many of these same runners will run cross-country too which ranges from 5k to 12k.

Read the entire post here

Cool Down Is An Important Part Of The Workout

  After a workout an athletes can feel as hot as a volcano Coach Henry Williams is going to share just what to do after a workout. Read more

Stabilizing Ankle Exercises

 

 Ankle injuries can short circuit an athletes season and cause repetitive nagging  pain if not resolved properly.  Runners most commonly sprain ankles by stepping in a hole or tripping on a tree root or rock while training. Read more

It’s All Down Hill From Here

It’s All Down Hill From Here

James H.Williams USATF Level 1 Coach

After every season I enjoy reflecting on Lauren’s performances and  thinking about what was done right and what needs to improve. Not only do I change some elements of the training but I look at what I would  really like to implement again next season. Two elements I like a great deal are hill runs. Up hills and down hills. Previously ,I wrote about the value of up hill running  Why Is Hill Work So Important?

 Today I will discuss the value of down hill running and how you can begin doing this with your youth athlete .

Why Down Hill?

Down Hill training befits include all of the following :

• Muscle elasticity
• Improves stride frequency  
• Develops coordination
• Helps develop the proper use of arm action during the driving phase
• Helps develop foot action  in the support phase
• Develops control and stabilization
• Improves speed  
• Improves foot speed and leg turn over
• Helps teach runner to relax with control

In down hill running, the surface of the hill should be soft short grass, fairly even, sand or dirt trails. The youth athlete is using the resistance their own body weight to push against, so the driving muscles from which their leg power comes from have to work harder. Maximal stride rate is controlled by the athletes neuromuscular system and downhill running teaches your nervous system to allow you to run fast.

The athlete must adjust his body position forward so your body remains as close as possible to perpendicular to the hill This activity helps work hamstring muscles, gluteal muscles (hip extensors) and quadriceps. It builds strength in the hamstring muscles as it pulls the lower leg through rapidly during the recovery phase. Strengthens the gluteal muscles as they extend the hip behind the runner. Like any other skill, this is best achieved through practice. A hill with a maximum 15° decline is best. Use 20 meters to 40 meters to build up to full speed and then maintain the speed for 15 meters more. A training session should be a total of  2 to 3 sets of 2 to 4 repetitions. It is important to find an appropriate hill for safety.

 
 The athlete should do the following as they run down hill:

• Apply a ” light bouncy” style with a good knee lift and maximum range of movement in the ankle
• Look straight ahead, as they run (not at their feet) and ensure their neck, shoulders and arms are free of tension.
• Find a moderate comfortable pace
• Focus on technique and body position

 This preseason conditioning is fun and great for developing your youth athlete. With this and any other sports training activity,please use care as you train.If you have any questions seek out your local  track coach for assistance.

Coach Henry Williams  

 

Ask Coach Henry…What Are Spikes For? Do I Need Them?

On the last day of  USATF Championships Lauren ran in the 100m final and took a 7^th place finish. As she took her spikes off so we could get ready to travel to Detroit she handed them to me and to my utter amazement she had only 2, yes 2 good spikes in her shoes. I was shocked. Not only did she have only 2 good spikes she was totally missing 2 to 3 on each shoe.

 We tell her that it is  her responsibility to make sure her equipment and clothing is ready to roll. We usually  do a double check but ,the night before I was packing and that morning just rushing around, going to the airport to change flights and then rush back for the final at 9am…. We Just  missed checking the  spikes.

When Henry saw the lack of spikes he couldn’t believe it. All he could say is “LAUREN   didn’t you feel the difference?” she looked right at him and said, NOPE…

So what are the spikes for exactly? You might ask, I asked Henry .

Ask Coach Henry

What are track spike shoes for?

The actual spikes in the shoe creates a traction between your foot and the track surface. These shoes help you to transfer as much (energy) power as possible into forward momentum.

Track spiked shoes are suppose to keep you in proper fore foot position to help you sprint in the most proper form possible.  

 Should I train in my track spikes?

 Only when  necessary. Common workout and pre-competition routines such as warm-ups should be done with your regular training shoes. In most other instances, you need not wear track spikes. In fact, the more you use a track spike, the more wear and tear it will cause.

Throwers may want to take exception to this rule. When practicing throwing techniques, the thrower may want to consider wearing his/her throwing shoe. Many throwing events, especially the discus and the hammer throws, put great stress on shoes, and may prematurely wear out other types of athletic shoes. In addition, athletic shoes may hinder a throwers form due to its outsole traction configuration. If you’re unsure when to wear a track spike or shoe, consult with your coach.

 

How should a track spike fit?

Snug, but not tight. As a result, most spikes are manufactured slightly smaller and narrower than running or training shoes. Nevertheless, many male athletes usually select spikes that are a half size larger than their typical athletic shoe. Since, most spikes are available in men’s sizes only, most girls select a track shoe which is a half size smaller than their typical, women’s sized, training shoe.

 For those considering a throwing shoe, most models are not constructed as small as track spikes. Nevertheless, most throwers reportedly obtain a shoe which is a half size larger than normal. Note that desired fit is a personal preference which also has to be taken into consideration

 Is weight really that important?

 To certain degree, yes. However other factors may be more important than weight, so it should not be the sole consideration when selecting a track spike. Generally speaking, the lighter the shoe, the less support, cushioning and durability it will have. In many instances, the specialized and more expensive track spike will weigh slightly more than the less expensive, counterpart model due to the shoe’s unique structural characteristics.

 

Does a youth athlete really need track spikes. Can’t They just compete in my running  shoes?

 Of course a youth athlete can compete without track spikes. However, athletes competing in track spikes should notice some improvement in performance. The degree of improvement will vary though based on many factors such as personal ability, the type of event, weather, and track surface just to name a few.  

 

 I run cross country and track. Do I need a separate shoe for each?

 Generally speaking, a cross country spike is suitable for track events 800m or longer. However, not all long distance track spikes make good cross country shoes. Cross Country spikes provide more cushioning, traction, and stability than their track spike counterparts in order to accommodate the diverse range of terrain and distances covered. However, all this extra protection comes at a cost in terms of extra weight which on the average is few ounces. If your first love is cross country, then obtain a cross country spike. If the opposite is true, then purchase a track spike, and be sure that it makes a suitable cross country spike. Of course, like track, one need not wear spikes when competing in cross country.

 I need to obtain a new set of replacement spikes. How do I know which will fit into my shoe model?

Fortunately, track spikes utilize a universal thread design. As a result, you should be able to obtain any type or brand of replacement spike.

 Do track spikes come with spikes. How do I insert them into the shoe?
Track spikes, except shot & discus shoes, should include one set of spikes and an accompanying spike wrench. Some shoes may arrive with the spikes already inserted. In that case, use the spike wrench to insure tightness. Many spikes come with spikes packaged in an individual container, usually a small bag. Inserting spikes into a shoe is almost the same as inserting household screws, and is very simple process. Pick up the spike at the head, and not by the thread, and place the thread to one of the available receptacles located at the bottom of the shoe. Rotate the screw clockwise into the receptacle by hand until the spike can no longer be rotated by hand. Use the spike wrench to finish the job by aligning it correctly to the base of the spike using normal rotational effort.

 Once the spike tightens into place, use one quick extra turn to ensure fastness. Do not over tighten; one quick effort should do it. Some users apply a small amount of household oil or Vaseline onto the threads first before inserting the spikes. This may allow a smoother rotation, and possibly extend shoe life by reducing rust in the receptacles, and will not harm the shoe itself. If you do utilize the oil or Vaseline method, be careful, as it can be messy if you overdo application, and your brand new shoes may inadvertently get grease spots due to greasy hands before the shoe is even used. To remove track spikes, align the wrench to the base of the spike, and turn counter-clockwise until the spike is loose. Use the wrench to finish removing or use your fingers to finish the job, if preferred.

How do I remove broken or stubborn spikes from my track shoes?

 This answer derives from  years of personal experience with track spikes that become well worn or broke. There are probably other remedies and solutions, however, the following has always worked - but may require some effort and patience. The track wrench that accompanied the shoe is great for screwing spikes in, but dismal in removing heavily worn spikes.

 Your coach may have a “real” spike wrench - one made of solid metal. If he/she does, try using it. Apply it over the spike, GENTLY rotate the wrench counter-clockwise and find a locking point of sort where the wrench meets some resistance. Even if the spike is broken, there should be a small fragment that the wrench can “grab”. At that point press down hard on the wrench while maintaining grip on the spike, then rotate the wrench counter-clockwise until the spike is loose. Once it is loose, use your fingers to remove the spike.

If that does not work or you do not have access to a metal track spike, then spray WD-40 or similar lubricant into the threads of the spike via the seam where the track spike is attached to the shoe, wait a minute or two for the threads to lubricate, hit the spike with the wrench to jar it a bit, then use a needle nose plier to remove it. Try not get the lubricant on the spike itself to maintain friction, and use a good plier that has serrated or grooved teeth. Firmly grasp the pliers onto the spike with as much grip as possible, and rotate counter-clockwise. With perseverance, the above two methods should work.

 Coach Henry Wiiliams

Well, there you have it. Learn the lesson on Lauren…Check you kids spikes the night before the race and remind him/her to do the same so maybe you won’t have to . Did the lack of spikes hurt her race? Well perhaps a little,but in the end she didn’t have the speed for a faster finish. She had to provide the speed at AAU  and she did and it all worked out.

Until Next time