January 24, 2007

 

In this issue:

Coaching Point – Make use of that slippery footing!

Health & Nutrition Tip – Fighting off colds and flu

News and information about programs and events

Using slippery footing to improve your running skill and form – a coaching point from Coach Bill Leach

Slippery or uncertain footing can offer an opportunity for improved running skill.  Adjustments in form can improve your efficiency and increase “CORE” muscle use while running.  Four recommendations for improved safety and running efficiency follow:

  • Shorten your stride to a foot strike point that is very close to the front of your hips
  • Strike the ground at the mid foot rather than heels or toes
  • Run with your hips, chest and head in an upright position, focusing upon the ground 20 – 30 meters in front
  • Tighten the muscles of your hips and lower abs frequently

Health & Nutrition Tip – an archived pearl of nutritional wisdom from David W. Grotto, RD, LD, CLL

Being a runner and taking reasonably good care of yourself can position you well to battle colds and flu.  Here are a few additional ways to fight off cold and flu bugs:

Lifestyle
  • Wash hands often
  • Cover your mouth and nose when sneezing and coughing.  If you are sick, stay home!
  • Regular physical activity, getting proper rest and avoiding stress
 Food
  • Chicken soup (heck…it’s worth a try!)
  • Lots of fresh fruit and veggies
  • Green tea
  • Garlic (antibacterial/immune builder)
  • Red wine (study shows antibacterial properties.  Yeah!)
  • Wasabi (antibacterial)
  • Non-denatured whey protein 
 Supplements - most can be found at your local health food or drug store
  • Oscillococcinum (a homeopathic formula by Boiron)
  • Airborne effervescent tablets
  • Elderberry extract
  • Olive leaf and Oil of Oregano extract
 


Good Luck and Stay Healthy!

News & Information


Training for Boston ’07 is runnin’ at PEAK levels.  Contact Coach Leach for details about group training runs and an organized plan for running a great Boston Marathon.


Know your AT – Contact Coach Leach for information on testing to determine your speed at your Anaerobic Threshold. 


Coach Leach offers personalized coaching sessions for individuals and athletes of all ages and levels looking for improved performance and health.  Additional information is available at www.coachleach.com or by contacting Coach Leach directly via e-mail or phone. 

Please report your race results including notes, P.R.’s, etc. via e-mail to bill@coachleach.com.


Questions?  Please forward questions to bill@coachleach.com.  I look forward to hearing from you.


Archived editions of past Coach Leach Newsletters are available at www.coachleach.com.

 

Coach Bill Leach
2400 North Sheffield Avenue
Accelerated Rehabilitation Center
Chicago, IL 60614
Phone: 773-793-3917
www.coachleach.com

 David W. Grotto
American Dietetic Association Spokesperson
President of Nutrition Housecall
Phone: 630-415-9825
www.nutritionhousecall.com