“Wilma Rudolph, once known as the sickliest child in Clarksville,Tennessee, became one of the fastest women in the world.”
-Caltrise Smith A generation or two ago, everyone was familiar with the story of Wilma Rudolph. Today, she has become a historic figure that many younger runners are unfamiliar with. Wilma is a real inspiration, a true legend and hero. Let her triumphs motivate and encourage you!
Wilma Rudolph was born premature on June 23, 1940, in Clarksville, Tennessee. Wilma was the 20th of 22 children. She was born with Polio, and one of her legs was so twisted she had to wear a brace on it. She was so crippled she couldn't attend school until she was 7. When Wilma was 12, she was in church one Sunday. Out of nowhere she just reached down, removed her brace, and walked down the aisle normally. By that time, Wilma had already beaten the chicken pox, the measles, whooping cough, pneumonia, and scarlet fever. No matter, by Wilma's sophomore year of high school she was setting records on the basketball team and leading the team to a championship season.
So far so good, right? By the age of 16, Wilma, who only ran track to stay in shape between basketball seasons, had earned a spot on the US Olympic team running the 4x100 relay. It was the 1956 Melbourne Games, and Wilma, who hadn't been able to walk just a few years earlier, came away with a bronze medal....
“The treadmill allows you to have a more intense and rewarding workout compared to just regular jogging or running. The key is to know how to use the treadmill to its full potential.”
-RunningWorkouts.netYea, I know treadmill running is for “softies.” But when the next blizzard or heat wave hits, it's good to know a few treadmill running workouts to challenge yourself. If you want treadmill running to be less monotonous (who doesn't?), then knowing a few treadmill tricks can help keep things fresh. Runner's World recommends setting your treadmill's elevation to at least a few degrees of elevation. “This compensates for the lack of air resistance in treadmill running and makes your speeds roughly equivalent to similar speeds outdoors,” writes Owen Anderson.
“In regards to competing and training I noticed my recovery times had shortened, that I was less injury prone, and had a higher level of energy. Above all, the major changes were in my relationship to food preparation and intake. I became very concerned not just about veganism, but about proper nutrition.”
-Scott JurekAs a vegetarian athlete myself, I greatly admire vegan ultramarathon legend Scott Jurek (pronounced “Yurek”). Scott began eating a vegetarian, whole foods diet in 1997 then transitioned to veganism in 1999. He was concerned not only about his health but also about the environment. Most people are left in utter shock upon learning that Scott competes in 8-10 ultramarathons per year on a 100% animal-free diet (no eggs, no dairy, no meat, no animal by-products). His website states that all 7 of his consecutive wins at the most prestigious ultramarathon in the world, the Western States 100, were performed on completely plant-based fuel!
Scott Jurek began trail running as a child in the woods of northern Michigan. Although he competed on junior high and high school cross country teams, he didn't start to really build up his mileage until his sophomore year when he competed in nordic ski racing. He ran his first 50 mile event at age 20. Also, Scott has a Master's Degree in Physical Therapy and currently lives in Seattle. Scott attributes meeting his wife Leah for his diet changes. Leah was a big fan of Andrew Weil’s books Spontaneous Healing and Eating Well for Optimum Health. Scott's big eye-opener came when he read Mad Cowboy by Howard Lyman. Scott says, “This book really opened my eyes to the factory farming nightmare and how unhealthy it was for me, the animals, and the environment. I was so inspired after reading this book that I committed to cutting out all animal products from my diet from that point on." The amazing thing about Scott Jurek is not so much that he's a vegan ultra-marathoner, but that's he's a world-class, legendary ultra-marathoner. Scott is the only North American to win the Spartathlon (153 miles from Athens to Sparta). He set the course record in the Hardrock Hundred, a Colorado race with a 33,000 foot elevation gain, considered the most difficult hundred-mile trail run. He also set a course record on “the toughest footrace on earth,” the Badwater Ultramarathon (135 miles from Death Valley to Mt. Whitney in 130 degree temperature). This is just a part of what makes Scott Jurek a true champion! Staci Marquez-Nichols
“I know this sounds crazy, but running excites dogs.”
What should you do when you encounter loose dogs while on a run? There are 74.8 million dogs in the US. Each year, dogs bite more than 2% of the US population. That's 4.7 million dog attacks annually. Almost 800,000 dog bites per year are serious. One out of 6 require medical attention. Dog bites send nearly 368,000 victims to the E.R. Annually.
Wow!........
Last year, my dad died of pancreatic cancer. Today, March 30, would have been his 55th birthday. My thoughts drift away in memory. The reason I even decided to start running track was because my dad always spoke so fondly of his high school hurdling days. I was 6-years-old then and just wanted to do everything my dad did...you remember those days.
I remember all those sunny Saturdays at the track while other kids were doing little league. Between events, I used to sit in my dad's lap in the stands. He would ask me if my muscles were sore. They never were, but I always said yes because then I got a little massage.
While my mom was screaming her lungs out on the sideline for me, my dad sat back calmly and quietly. Of course, I didn't realize until a few years ago that he was probably more nervous than I was. Another thing I didn't realize until later was that my dad bragged about my track success to anybody and everybody—just out of my earshot.
When I got a little older and my dad saw that I was talented and passionate about track, he began to “coach” me. (The school track team coaching for my age was more like babysitting). He taught me how to lean forward when I landed in the long jump pit, rather than to fall back on my hands. He taught me to anticipate the starter's gun without false starting. He taught me to lean at the tape.
When I got to junior high, many changes happened. Of course, I got my first opportunity to try hurdling and continue following in his footsteps. I was a good hurdler and set a school hurdling record in 8th grade. But, I also started high jumping. My dad didn't know anything about high jumping. Looking back, I think he felt a bit useless to me. What tips could he give me? What stories could he tell? Instead, I had to teach him the nuances of the event.
As I got into high school and college, I pursued the high jump and gave up hurdling. I could tell my dad was proud, but he didn't want my head to get too big. Once in college, we actually got into an argument after I won the conference meet in the high jump and qualified for nationals. I don't even remember what it was about, other than him nit-picking me. My dad had been such a good coach that I'd surpassed him, and now he didn't know what to do.
One of my favorite track moments with my dad was my very last track meet ever—NCAA Nationals in 2000. My parents stood on the fence line with my coach watching me. When I attempted a height that would have been a new personal best for me, I got so close to clearing it. Apparently, Mr. Silent-and-Calm was jumping up and down and waving his arms around. He ended up slashing his arm on the pointy top of the chain link fence they were leaning on. He had a huge, bloody gash.
Even though I had left the path of his footprints and was blazing my own trail, I never forget that I wouldn't even have been out there walking if it weren't for his influence, coaching, and support.
I love you, Dad! Happy birthday. Staci Marquez-Nichols
“I can’t think of a more versatile tool to increase foot speed, coordination, deceleration training and varying levels of the stretch shortening cycle training,.."
-Lee Taft
Box drills are one of my very favorite cross training activities. They are an excellent addition to any athlete's regimen from any sport—especially for anyone desiring a quick burst of speed. Some gyms are starting to put out boxes in the free weight area, which shows their up-and-coming popularity. For those unfamiliar with box drills, the boxes are actually very, very sturdy elevated platforms. Generally there are a series of boxes—small, medium, and large....
“Smile, breathe and go slowly."
-Thich Nhat Hanh Nothing's a more fun surprise for a runner than realizing they've developed asthma. Adult-Onset Asthma is definitely a bummer, but it doesn't have to be a career-ending “injury” by any stretch of the imagination. If Jackie Joyner-Kersey can do it, why not the rest of us? If an athlete over 20 develops asthma, this is considered Adult-Onset Asthma. According to WebMD, adults who develop asthma typically fall into one of these categories: - Women who take estrogen following menopause for 10 years or longer
- People who have just had certain viruses or illnesses, such as a cold or flu
- People with allergies, especially to cats
- People who are exposed to environmental irritants, such as tobacco smoke, mold, dust, feather beds, or perfume.
Ahh...the two most popular running drills ever! The classics! I thought I'd take a few minutes to pay tribute to “Ladders” and the ole “Swedish Mile.” And, hey, maybe there are some new track coach's out there who need to research some basic running workouts. For the rest of us, it'll be a trip down memory lane. On that note though, I am reminded of something my college track coach loved to say, “Today we're going to run Ladders...and when I say 'we' I mean 'you.'” ...
Oh, come on...you know what I'm talking about. Long-distance running has a way of cleaning out the pipes—even if they were already clean. If you have other friends who run or are connected in any way to a running community, no doubt this topic of conversation has come up at least once. Some refer to this phenomena as “runner's trots.”
Very clever. Bravo.
Dr. Edward R. Laskowski of the Mayo Clinic defines runner's diarrhea as frequent loose stools during (these are fun) or after long runs. The trots are most commonly experienced by, of course, marathoners and other longer-distance runners. Dr. Laskowski says, “The cause of runner's diarrhea isn't clear. One theory is that extreme exercise directs blood flow away from the intestines — contributing to diarrhea......”
 source: Hy-Vee Kids Triathlon
“The first is running makes you healthier. It gets you in better shape and makes your heart healthier. The second reason is that you can run with your buddies. There are group races. It's fun and it encourages you to do better. The third reason is that you can finish your goal. First, you do a half-marathon. Then, you do a marathon. If you just love running and you're up for a challenge you can do a 50-mile or 100-mile race. ”
-Fourth Grader Davis Lang
Getting your kids into running is a great way to give them a strong athletic foundation for any sport. Because almost all active sports involve running, it's never too early to start. As an expert runner yourself (wink), there's a good chance your kids will want to follow in your footsteps (no pun intended) or at least give running a try. Personally, I started running when I was 6 years old with my primary motivation being that my dad always spoke fondly of his high school track and field days. If Dad was good at running, maybe I would be too!
Keep running fun for any beginner—especially a young child. Although kids can get in shape and set running goals for themselves, running should mostly be about getting a taste for it and learning good form and technique. You'll be surprised how few park department track coaches are actually teaching kids how to run. What better time to learn than when you start. This is where you come in. Explain how to keep your arms from crossing your chest, extending your strides, relaxing your jaw, keeping your chin down....
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