Drive your running stride with your arms

• Arm action sets the tempo of your running stride.  An increase in the rate of arm swing will result in an increase in the number of strides taken during each minute of running.
• Swing the elbows backward vigorously, with the forearms held slightly below a parallel position relative to the ground.
• The arms are to remain close to the front and sides of the torso throughout each cycle of arm movement.
• The forearms are to move cross diagonally across the front of the abdomen, moving toward but not passing the midline of the abdomen.
• The muscles of the head, neck, face, shoulders and arms are to remain relaxed throughout the arm-swing cycle.

How Many Calories Do You Need?

Many runners are concerned with their weight. After all, extra pounds are tough to carry on a five-mile run. This concern can lead to under-eating, which isn't any healthier than over-eating. To find the approximate number of calories you need daily, use the following three-step calculation. (Note: This is to maintain body weight.)

• Step 1: Determine your Resting Metabolic Rate (RMR). This is simple: multiply your body weight by ten. If you weigh 150 pounds, 150 x 10 = 1500. So, your RMR is 1500.
• Step 2: Determine your overall activity level. If you're very active, add 60% - 80% to your RMR. If you're moderately active, add 40% - 60%. And if you're generally sedentary, add 20% - 40%. We'll say our 150-pound runner is moderately active, and use the middle of the range. So 1500 + (1500 x 50%) = 1500 + 750, or 2250.
• Step 3: Add your “workout calories.” Figure 100 calories per mile run - this just is an approximation. If our subject runs four miles a day… 4 x 100 = 400, and 2250 + 400 = 2650.
  So, our hypothetical 150-pound runner needs about 2650 calories per day.

http://running.lifetips.com/cat/63434/runners-nutrition/

Race Results

• 2008 Cary “March Madness” Half Marathon – March 16, 2008

• New Bedford Half Marathon - March 16, 2008

News and Information

Gait Analysis – Contact Coach Leach for information on testing to analyze your gait and determine ways to improve running efficiency and reduce injury risk.  Further info, including sign-up is available at http://www.cararuns.org/ .

Training Organizer - For individuals and athletes of all ages and levels planning to race all distances.  Additional information is available at www.coachleach.com or by contacting Coach Leach directly via e-mail or phone.

Speed Training - For runners at all levels who want to improve running speed - Wednesday and Saturdays along the running path in Lincoln Park.  Please contact Coach Leach at bill@coachleach.com  for further information.

• 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.