-Kali Book

Intern, UI

Wellness

• Stretching

• Nutrition

• Running/Walking Days & Recovery

Days

• Cross Training

• Mentally Preparing

• Getting Involved!

• Focus mostly on lower body stretches

• Some important stretches:

Hurdler StretchQuad

Stretch

Groin

Stretch

• Stretching helps muscles to heal faster—be

ready to go next time!

• Don’t have to stretch before your workout—

just need to be warmed up to avoid injury

• Muscles are like a rubber band

• Emphasize sound nutrition principles• Use the basic nutritional guidelines:

• Half your grains whole grains

• Think colorful• Vary your veggies & fruits

• Calcium-rich food

• Go lean protein

• Want more nutritional tips?

• Be consistent! • My story…that could be your nightmare

• Energy Supplements• ½ water, ½ gatorade

• Jelly beans

• Hal Higdon Training Program

• Novice, Intermediate, Advanced or Walker

• Give Flexibility with this program

• Modify your running/walking days and your recovery days

based on your schedule

• Recovery Days are just as important—need to rest

your legs

• Especially the week before the race

• On & Off days

• Some days relax, some cross train

• Exercises shouldn’t be focused on legs

• Strengthen other parts of the body

• Exercise Classes at the Recreational Center

• Rec Center > Programs > Fitness Programs

• Want to do it on your own?

• Livestrong Website – ―abs‖ & ―arms‖

• Go swimming!

• Need to become motivated and stay

motivated

• Motivational clips—to keep you going

• Motivational Running-Our Deepest Fear

• Never Failed, Never Lived

• Modeled after the Hal Higdon Program

• UI Wellness Website for the River Run Training

Program

• Group Runs & Educationals to help prepare you for

the River Run on April 29th—prizes for participating

• More detailed information on the training aspects

• Not interested in the River Run? Our Educationals

can also help you train for other races

• www.fitnesssports.com great place to find races

around the Iowa City area

Trainer Talk: Strength Training for Endurance

Tuesday, March 6th Meeting Room 1A/1B

Running Form?? Tuesday, March 20th

Meeting Room 2A/2B

Nutrition Tuesday, March 27th

Meeting Room 1A/1B

The Perfect Fit: Finding the Right Shoe for you

Wednesday, April 4th

Meeting Room 1A/1B

Strength and Stretching for Runners

Tuesday, April 10th Meeting Room 1A/1B

“Prehab” for Running: Injury Prevention

Tuesday, April 17th Meeting Room 2A/2B

This program is designed to aid

new and experienced runners to

train for the 2012 River Run 5K and

10K. This is a great way to meet

fellow runners and enhance your

training with information from

experts!

For further information please visit http://www.uiowa.edu/hr/wellness/

RiverRunTraining.html

Time: 6:00-7:00pm Location: Campus Recreation and

Wellness Center (CRWC)

• "ChooseMyPlate.gov." ChooseMyPlate.gov. Web. 29 Feb. 2012.

<http://www.choosemyplate.gov>.

• "Fitness Sports Running Store - Central Iowa's Running Shoe Headquarters. News and

Info on Iowa Running Road Races and Triathlon Races, Des Moines Running & Road Race

Scene." Fitness Sports Running Store. Web. 29 Feb. 2012. <http://www.fitnesssports.com>.

• "Hal Higdon Training Programs." Hal Higdon Training Programs. Web. 29 Feb. 2012.

<http://halhigdon.com/training/>.

• "Human Resources - Organizational Effectiveness/UI Wellness." RiverRunTraining. Web.

29 Feb. 2012. <http://www.uiowa.edu/hr/wellness/RiverRunTraining.html>.

• MrOptimist91. "Motivational Running - Our Deepest Fear." YouTube. YouTube, 16 Nov.

2011. Web. 29 Feb. 2012. <http://www.youtube.com/watch?v=U33nSNLD87c>.

• Wecell4you. "One of the BEST Motivational Videos I've Ever Seen!" YouTube.

YouTube, 29 Oct. 2010. Web. 29 Feb. 2012.

<http://www.youtube.com/watch?v=hzBCI13rJmA>.

• Nutrition Tips-Getting your plate in shape: www.choosemyplate.gov

• Races around the IC/Des Moines area: www.fitnesssports.com

• Hal Higdon Training Schedule: http://halhigdon.com/training

• Wellness Website for River Run Training Information: http://www.uiowa.edu/hr/wellness/RiverRunTraining.html

• “Motivational Running- Our Deepest Fear”: http://www.youtube.com/watch?v=U33nSNLD87c

• Life = Risk: http://www.youtube.com/watch?v=hzBCI13rJmA

• The River Run Website: http://riverrun.uiowa.edu/

• Find exercise & nutrition tips: www.livestrong.com