Coach Mark's Tuesday Ramblings


Posted by Coach Mark Sortino

Running Form

Have you ever watched a group of 8-10 year olds run? I watched a bit of a mile run this weekend with hundreds of kids racing and was amazed at how about 90% of them ran with GREAT running form. Almost all of them stood tall, had good should swing, good arm position, hips forward and high cadence. We were all Born To Run!

Shoe Trick

I'm sure I'm not the first to figure this out, but I FINALLY found a way to keep my running shoe tongue from sliding off the top of my foot while I run. Check out the picture below - it works!

Spinning EASY - The Great Recovery Session

As I'm training with my girlfriend in her preparation for Ironman Arizona, I am reminded over and over of the value of active recovery. And what's the best form of active recovery for the triathlete? It's EASY spinning on your bike or trainer. Not only are we promoting good blood flow taking fresh oxygen and nutrients to the muscles, but also we're getting rid of the waste byproducts of muscle tear in the form of toxins and scar tissue. How long? Just 30 minutes to an hour is all you need.

Learning a New Stroke Technique?

Next time you're focusing on improving one particular part of your stroke, set up an easier session that's focused on just that. After a good warm up and targeted drill work, try a set of 20 or 30 x 25s (one length of the pool) with a send off every 30 or 40 seconds. This should allow you 5-10 seconds of rest each length and thus allow you to maintain concentration on just one thing: form.

~ Coach Mark Sortino

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