Street Crossing Saftey

Running is not like most sports in that you aren't usually confined to one area. Unless of course you are on a track, training doesn’t involve an enclosed space such as a field or court. When you are going for a run, the whole world is your arena. This not only sounds poetic and free, it does feel nice to essentially be able to run in whatever direction you please, however, there are clearly some safety concerns that arise from this "no boundaries" mentality. Most of the time there is very little concern to runners when they are running on sidewalks or trails. The problem comes when trying to cross streets, which is something that is nearly always inevitable at some point or other on a run.  

          Most of the time I don't worry about, or even really think about the implications of crossing the street as I run, I simply look both ways and go on my way. There are times though where there have been some experiences that were a little too close for comfort. Such experiences usually arise when pedestrians have the right away, but forget to lock eyes with the driver in front of them before making their way across the street or intersection. Drivers are not always cognizant about checking for pedestrians as they should be, and pedestrians often assume that cars will look out for and stop for them.  Though this is often the case, it is not always. This is why runners always need to make sure that they have the attention of the driver whom they are crossing in front of before they head out into harm’s way.

          One experience that comes to mind for me is the time that my team was going on a nice easy taper run a few days before the state cross country meet my freshman year. We were all waiting to cross the intersection directly in front of the bike trail when the green walking symbol lit up. We headed on our way and I looked to the side and saw that a van was headed right toward us! They had not looked for pedestrians crossing and took advantage of the red light to turn red. I heard their tires screech as they stopped a few feet to our right. Later on, a few people made some morbid jokes about the Gazette coming out with a new headline titled, “Entire Kennedy Girl’s Cross Country Team Gets in Accident Days Before State Meet”, but we were all a little shaken up.

Experiences like these just serve as reminders that we should all remember to look out for cars and our own safety as we jog on our merry way, because you can never be too safe!

Spandex

          In track, Spandex is generally the most common uniform bottom for many girls' track teams. Spandex are just an accepted part of track meets that most people don't think twice about, but they seem to be both a blessing and a curse in the eyes of many athletes, and I am not sure which side I lean closer towards.
         On the pro-spandex side, we have the fact that they are extremely comfortable and nonrestrictive in motion. Unlike spandex, running shorts are loose and flow in the wind, so they can sometimes get caught in the air and negatively effect the motion of the runner. It is also really easy to slip sweatpants on over spandex, which is a plus on those cold meet days when you quickly slip you pants off at the starting line just seconds before the gun goes off. This allows you to conserve as much heat and warm up your muscles as much as possible.
         On the other hand, spandex are very tight and compress your body. This means that though they are comfortable and allow you to run freely, they often ride up as you run. This can sometimes make athletes feel as if they are too exposed out on the track. This also means that spandex often stick up your butt crack, making you feel distracted and slightly uncomfortable, seeing as you feel the need to periodically tug on your spandex to pull them down a few inches. I can't even count all of the times I have seen girls pulling down their spandex, it is as if they are passing a teacher in the hallway and trying to pass the "fingertip rule".
         So even though this is a seemingly pointless post debating a relatively non-important issue, I hope I gave you something to think about the next time you slip on spandex or watch someone mess with their spandex at a track meet.

Spikes

          Traction and friction are very underrated components of movement. I mean think about it, if there was nothing beneath our feet to push off of, we wouldn't be able to move at all. When you sit down at the line before a race and tie the laces of your sparkling running spikes, you are not only looking extremely fly, but you are increasing you traction. This allows you to push off better and generate an increased momentum. This ultimately decreased times and allows one to push the pace to the ultimate max in a sprinting race and not have to worry about slipping in muddy conditions during a cross country race.

        Spikes can be found at nearly any sporting goods store, but it may be beneficial to go to a place where professionals are available to help you decide what spike might work the best for you, or look up some research on the most effective spike types and brands. This is an individual preference through, so what feels the best for your teammates may not be the best choice for you. When I bought my spikes I took a little jog around the store to see how the spikes felt, and I went with the same brand that I always use as my training shoe so that i know I am used to the feel of the brand. Also keep in mind that the best spikes usually are as light as they can be while still offering an adequate amount of support, an amount that differs based on each person. 

         It is also important to mention that because spikes are focused on providing a minimum level of support so that they can be lighter and you can run faster, they should not be worn often. Spikes are generally only worn during meets, because their limited support leads to less cushioning and foot placement support so that one is increasingly prone to injury and joint stress while wearing them. Be cautious when wearing spikes because of this fact and try to wear them as little as possible, meaning only when racing. In a racing situation the positives certainly do outweigh the negatives in my opinion. As my coach always say, "Wanna drop 40 seconds off your time next meet? (when referring to a 4K) Then wear spikes!"

          Another note is that cross country spikes are different than track spikes, and sprinting track spikes are different than distance track spikes. The shoe itself can be the same, for instance most of the people on my team wear the same shoe for cross country and track, but the spikes itself are different sized. Be aware of this when you are getting ready the night before a race. For instance, wearing cross country spikes at a track meet can not only be grounds for disqualification, but they may ultimately hurt your time by sticking too much into the ground at each step. Below is a link from Runner's World with some more information on spikes that can be very helpful if you are interested!

http://www.runnersworld.com/running-shoes/everything-you-need-to-know-about-spikes

Simple Body-Weight Exercises

        Many high school runners, and even myself at times, find that they do not do any cross training whatsoever. While running is the most important thing, I have found a few easy body weight exercises that seem to have been building up my strength. Now when I say that my strength is increasing, I do not mean that I can bench press 250lb, I simply mean that my muscles are getting a little more toned. Tones muscles are ideal for distance runners, because they allow you to propel yourself forward as you stride out, giving you increased power to complete these tasks. However, muscles that are too bulky can ultimately have a negative impact on the success of a distance runner because it can weigh them down too much and restrict their movement and flexibility.

        I have found that for me, and probably a few other of you out there, doing a few basic body weight exercises a night can help improve your overall fitness and strength with out taking too much time out of our already seemingly over-busy lives. I usually spend about 20 minutes when I do these exercises and I make up for myself a little routine with push ups, lunges, squats, and ab workouts. I try to get a nice and simple routine that works my entire body as a whole, tuning the system if you will. Running is an exercise that involves every part of your body working as one, so you might as well try and improve the strength and fitness of every part of your body as a whole, so that there is no weak link and the system can function efficiently. Try creating your own routine so that you can work your muscles in a slightly different way then they are used to when running. You might be surprised by the benefits that regular practice of these short and easy routines can have! 

Coaching Mentality

        In running sports, I feel like the role of a coach is downplayed a little bit compared to other sports in the mind of the general public. This is most likely because in other sports, coaches are front and center and play an active role in the outcome of the game by giving instructions and plays, while in running, there is relatively little instruction that can be given to competitors, and when there is, the encounter is rarely seen by the spectators. However, coaches do play a vital role in the training of their athletes, especially if they are teaching relatively inexperienced high school students.

        Coaches not only create a training program for their athletes and make sure that they stick to it, but they also set the vibe of the practices and season. To me, the latter is almost equally, if not more important than the former. Coaches help their athletes thrive to the best of their ability to reach each individuals potential. They provide the direction and a platform in which each athlete can prosper and improve, or at least that is what the role of an ideal coach is. Like I was saying though, worrying about the physical aspects of running is not the only job of a coach. Coaches must also work to nurture the emotional and mental aspects of running in their athletes.  

        Track season last year was a rather interesting experience for many of the students on our team, and it really stood out in my mind a testament to the importance of a coach. I truly respect my coach an he was with me for my first two year of high school in both cross country and track. My sophomore season felt different though, and not in a positive way. Our coach almost seemed to disregard his team as a whole. Now to be fair, we later found out that he was going though a lot of tragic family issues, issues that slipped there way through my coach and altered the chemistry and mentality of the entire team.

        Our coach often seemed to hid in strange places during our meets when we needed him, and he never talked to us. He also rarely cheered for us during meets. He made practices feel off and sent out a vibe in which he was perpetually disappointed in everyone on the team. He did occasionally let a few positive words escape from his lips at times or give one of his signature awkward side hugs if he was in an exceptionally good mood, but overall, the atmosphere of the season was negative. 

        Students seemed to be far more down on themselves last year than my freshman year, and everyone was so negative and disappointed. ( But I mean I guess that is the physiological effect of having your coach tell you that you could have gone faster when you got a PR.) The team began to fall apart, people left before the meets were even done and sometimes even claimed that they were injured so they wouldn't have to run in their race. Our coach seemed to have no expectations for us, and that just hurt our feeling, making us seem as if we were not good enough, so that is how we preformed. Like my mom always says, confidence is key, and we definitely didn't have much of that.

        I feel like I am griping too much on my coach, because I do feel that he is a good coach, just not last track season. This cross country season however, his attitude seemed to reverse itself. The team was very close and he let off an almost eerie air of pride and support. It was more than I had ever experienced, and you know what? I personally did better than my sophomore year, not to mention that I had a lot more fun.

        Use this example as an experiment into the physiological effects that coaches and expectations can have on a team, and try to radiate enjoyment and pride in yourself and your teammates no matter how your coach is acting so that you can all focus solely on getting better as a team and enjoying your season.

Ownership

In one of my blogs earlier this week, entitled "Coaching Mentality", I discussed the impact that a coach’s level of optimism and outlook on a season can have on their athletes. However, in this blog I am going to take a different approach and make the argument that athletes should push and motivate themselves regardless of their coach’s attitude. I realize, and know from personal experience, that dealing with a coach who seems disappointed or disinterested altogether in their team can really put a damper on the attitude, and possibly the ultimate success, of an individual athlete. That being said, everyone has to work toward their own personal goals and expectations, and claiming that you are not motivated or don’t want to put in the work and try your hardest because your coach is making you angry is in not an excuses. Everyone has to own up to their own successes and failures. Though having a bad coach gives their athletes and unfair disadvantage in the grand scheme of their sport, successful athletes still have to persevere and work to the hardest of their ability under whatever direction they are getting. Nothing angers me more than when someone claims that they are giving up on their season because their coach isn't coaching well or being supportive. 

As a team, athletes should come together and work to motivate and lift up each other. Teams don’t need the approval or respect of their coaches in order to support one another and help each individual on their team succeed. If your coach is sub-par, it only gives team members a reason to take charge on the mental aspects on the sport and send out a vibe of positivity and hard work. When one person sends out a negative vibe, many others on the team are usually taken hostage by their negativity and poor work ethic and begin to give up as well. As soon as this happens, the outlook for the team quickly plummets, and you all begin to have less fun, more stress and, and less success. So make the decision to work with your team and be happy and determined this season!