I have mid-distance and distance and it is too cold to take my hs girls outside. Do any of you guys or girls have any good ideas of what I can do with them to get them a good workout indoors? Thanks
I have mid-distance and distance and it is too cold to take my hs girls outside. Do any of you guys or girls have any good ideas of what I can do with them to get them a good workout indoors? Thanks
I need help please.
Tough reply there coach. Do they have a banked track where they can hammer or just an open gym, or maybe treamills? If you're stuck with a gym try progressive work outs, each lap is faster then the last, but not to many as the knees will buckle doing the same direction. This is also good on a treadmill. This is a good work out for short distances and getting the kids to run faster towrds the end. Also, try a variation on the fartlek, using the timer on a good Timex. Every minute increase the speed, just a shade. Go up 4 times, then try to back it down 4 times. In 8 minutes you will have changed speed 8 times. I've found the line becomes blurred and the kids just pick it up on there own. Again though, NO MORE than 2 total miles going one direction. Must save the knees. Also, do lead changes. Each runner has different abilities. Let each runner lead one lap and one lap only, then switch. The fast ones will pull along the others, the slow ones will get their breath back when they lead. Not sure if any of that helps.
distance coach wrote:
I need help please.
Most indoor tracks have long straights w/ tight curves. Just their nature. I would have the girls warm up jogging very slowly for 10-15 minutes ( Typically indoors, people-of all ages tend to run faster than they should indoors because it feels good after running bundled up outdoors/slipping, etc.) Use OUTER lanes when jogging. After a good easy mile+, they could do some straights & curves: striding the straights and jogging the curves. Do 1-2 miles (10-20 minutes approx.) of this, depending on their abilities. Follow up with 10-15 minutes slow jogging, preferably in opposite direction, in outside lanes. This would be a pretty good early season workout. It usually takes a few workouts for people to get comfortable with the tighter curves, so go easy on them. Also, the air is dry (and warm), so hydrate frequently. Only drawback I think to indoor running is where to spit!! It is, however, a very nice change of pace for those of us dealing with very cold weather. A very nice change of pace, but most aerobic type work should be done outside when possible. Also, it's a good idea to educate the girls about track etiquette; e.g. stay out of the inside lane when jogging or walking. Leave the first lane for faster runners!
We used to run through the halls of the school including going up and down the stairs. You can do an indian run kind of thing where at intervals, the runner at the rear takes the lead and sets pace to break up the monontony.
How cold is it and how long will you have to train indoors?
We have an indoor track of sorts at the school I coach but I try to avoid having kids use it if possible. I would recommend having them do some general strength circuits with no rest. If you have a gym you can use it for strides interspersed in the workout. Stuff like lunges, jumping jacks, squats, core conditioning work, leg lifts, etc. I wouldn't have kids run outside under 30 degrees with windy conditions. Too many parents complaints.