Coaches' Corner

Running Form

Efficient Running makes for injury free running.   There are a few key elements that make up efficient running. 
Key Benefits: Improving running technique will:
  • Run with greater ease and efficiency
  • Be less prone to injury
  • Become more aware of their body mechanics
  • Improve their endurance while getting stronger and faster

Running Form Videos
Click on link 

Posture
Leg Movements
Arm Movements

Bobby McGee Short Running Form Video
Proper Arm Posture for Runners
Good Form Running 

Forward Running Videos
Introduction to forward running
Arm Movement
Ground Contact Landing and Push Off ​
Knee & Quad Position
Glutes and Hamstrings
​Pelvis and Upper Body Position
Foot Position
Uphill and Downhill Running
All videos together!!

Articles on Running Form

Running Better
Easy ways to improve Stride Rate

Exercises used for Warm-up & Cool Down
(Scroll over for video)

Track Drills (Grass) 30 Meters each
Heel Walk
Toe Walk
A March & A Skip 
High Knee
Butt Kick (underneath)
Hamstring Extension
Karaoke (Down and Back)
Backward Run
Walking Lunge

Fence Drills
Ankle Rotations 30 Sec each leg (Draw Alphabet) 
Wall March: 10 each leg
Leg Swings: 10 each Leg (Front & Side) 
Glute Circles

Hip Extension Drills
Hip Flexor Stretch
Knee to Chest Bridge
Marching Bridge
Swing  Drill


Daily Stretches after run
Standing Calf Stretches (Both)
Quad Stretch standing
Kneeling Hip Flexor Stretch
Standing IT Band Stretch  
Sit N' Reach
Butterfly
Coleson (Glute Stretch)
Partner Hamstring
Individual Stretches

Agility Ladder 
1 Foot in Square
2  Feet in Square
Bunny Hops
One Leg Hop (R & L)
2 in/2 Out Laterally

XC Runner Handbook

​ XC Handbook!

Check out how slow you really go on the treadmill by clicki​ng right HERE.

NUTRITION 

Girls Require Steady Fuel
10 Best Carbs Sources
Fueling your engine
Healthy Snacks for Athletes
Iron Deficiency Anemia
Healthy Eating on Budget
​Water and 45 Best Foods
Iron and the endurance Athlete 
Fatigue and Iron Deficiency in Athletes
Iron
Managing your diet and iron intake
The Little Things: Iron(Many links to other articles)
Running & Rusting
MSU Immune System Support  
Ironing out the Details

Running Articles  

Vince Lombardi of Teen Running
Cross Training for Runners
Arcadia High School 2012 NXN Champs
"Peter Snell" 
"I can't Catch My Breath"
Long Runs for High Schoolers
Winter Training Tips
Article on Fayetteville-Manlius Success(2010)
Preaching the Gospel (2010)
Ice Baths (2006)
Chia Seeds for runners
6 Best Exercises for New Runners
​Girl Specific Articles
Young Females need more food!!!!!
High School Girls: Are your iron levels up to speed
Female Athlete Triad
Dear Younger Me: Lauren Fleshman

Local Races 

Listing of Local Races can be found on these websites:
Run Georgia 
Georgia Runner