This is Coach Tom’s favorite routine which will target many of the running muscles and also areas of weakness. It takes just 20-30 minutes and it will develop your flexibility, strength, and core muscles. (Core muscles include the muscles in your abdomen, back, pelvic floor, and glutes.) We recommend that you do 8-10 reps, 2 times per week. If any of the exercises are too challenging at first, please shorten the duration. Over time, you will get stronger and be able to increase the duration.

• Side to Side Legs Swings - Dynamic movement that loosens up the hips, groin, and lower back.
  Active Toe Touch - Controlled stretch engaging the hamstrings and lower back while promoting dynamic flexibility.
  Front to Back Leg Swings - Mobilizes the hips and hamstrings, increasing range of motion for forward movement patterns.
  Scorpion Activation - Dynamic spinal twist stretch that opens up the chest, hips, and lower back.
  Active Quad Stretch - Engages the quads dynamically while improving hip mobility and balance.
  Pigeon Stretch - Deep hip opener that targets the glutes, piriformis, and hip flexors to increase lower body flexibility.
  Static Quad Stretch - Traditional standing stretch to elongate the front of the thigh and relieve tension.
  Hamstring Stretch - Elongates the back of the thighs, helping to reduce stiffness and improve stride length.
  Stars - Dynamic mobility exercise involving arm and leg extension to improve balance and coordination while engaging the core.
  Cobra - Gentle back extension stretch that opens the front body and stretches the abdominals.
  Cat Cows - A flowing spinal movement that increases flexibility and circulation through the back and core.
  Downward Dog - Full-body stretch focusing on hamstrings, calves, shoulders, and spine alignment.
  Child's Pose - Stretches the lower back, hips, and shoulders while promoting relaxation.
  Pretzel Stretch - Deep, seated spinal twist that opens up the back, glutes, and hip musculature.
  Foam Rolling: Calf, IT Band, Glutes, Hamstrings, Quads - Myofascial release technique to reduce tightness, enhance circulation, and speed up recovery across key muscle groups.

• Lunges - Lower body strengthening move targeting quads, glutes, and hamstrings while improving balance and coordination.
  Front Plank - Core stabilization exercise focusing on the abs, lower back, and shoulders.
  Side Planks - Lateral core activation to build strength in the obliques, shoulders, and hips.
  Pre Bridge - Foundational glute and core activation move used as a warm-up to full bridges.
  Hamstring Bridge - Strengthens hamstrings and glutes while also supporting hip and core stability.
  Calf Achilles - Strengthens calves and Achilles tendon.
  Dead Bugs - Controlled core stabilization exercise improving coordination and spinal support.
  Pushups - Full-body movement that targets the chest, triceps, shoulders, and core.
  Pointers Activation - Core exercise that challenges stability and posture.
  Single Leg Squat Variation - Strengthens glutes, quads, and hamstrings while building balance and control.
  Eccentric Calf Lowers (Plantar Fasciitis + Calf Strain) - Slowly lowers the heel off a step to target calf muscles and Achilles tendon.
  
  

When race day arrives, your training isn’t the only thing that prepares you for success—it’s also how you fuel and hydrate before and during your run. Nailing your race nutrition strategy can be the difference between hitting your PR and hitting the wall. In this post, we’ll explore key strategies for race fueling and hydration, so you feel confident, energized, and ready to perform at your best.

The Role of Fueling and Hydration

Before diving into the specifics, it’s important to understand why fueling and hydration matter:

• Energy Provision: Carbohydrates are your muscles’ main fuel source. Proper fueling ensures that your glycogen stores are topped off, delaying fatigue and helping you maintain your pace.

• Hydration: Even mild dehydration can affect performance. Staying properly hydrated helps regulate body temperature, lubricates joints, and supports overall endurance.

• Mental Focus: A consistent nutrition strategy can help keep energy levels steady, warding off the “bonk” and keeping you mentally sharp during the race.

Pre-Race Fueling: Building a Solid Foundation

Your race nutrition journey starts days before the event, but the critical window is the final meal or snack you have before you take on the course.

1. Carbohydrate Loading:
   In the days leading up to your race, aim to increase your carbohydrate intake. This doesn’t mean loading up on sugar alone, but incorporating whole-grain pasta, rice, quinoa, fruits, and vegetables to maximize your muscle glycogen stores.

2. Pre-Race Meal:
   Plan to eat a carbohydrate-rich, low-fiber, and moderate-protein meal 2-3 hours before the race. This might look like:
   • A bowl of oatmeal with bananas and a drizzle of honey
   • A bagel with a light spread of peanut butter and jam
   • A smoothie with fruit, a scoop of protein, and a bit of yogurt for digestion
   These choices are designed to provide energy without weighing you down.

3. Hydrate Early and Often:
   In the hours before your start, sip water or an electrolyte-enhanced beverage steadily. Avoid chugging large amounts right before the race to prevent discomfort. A gradual approach helps your body optimize fluid absorption, ensuring that you start strong and hydrated.

During the Race: On-The-Go Fueling and Hydration

Once the race begins, sustaining your energy levels and staying hydrated can keep fatigue at bay. Here’s how to manage it during the run:

1. Fuel at Regular Intervals:
   For races lasting over an hour, plan to consume quick, easily digestible carbohydrates. Energy gels, chews, or small snacks like bananas work well. Many runners find that taking in fuel every 30-45 minutes stabilizes energy levels and prevents hitting the wall. Coach Rosie consumes 75-80g of carbohydrates per hour.

2. Hydrate Consistently:
   Most races offer water or sports drink stations along the course. Aim for small, consistent sips rather than large gulps. This steady hydration helps maintain your electrolyte balance and prevents cramping.

3. Adjust to Race Conditions:
   Be mindful of the weather and your exertion level. On hot days or during faster race paces, you might need to take in fluids and fuel a bit more frequently. Having a flexible plan allows you to adjust on the fly.

 Post-Race Recovery: Replenish and Restore

After crossing the finish line, recovery is critical for putting the pieces back together and preparing for your next run:

1. Rehydrate Wisely:
   Continue to replace fluids lost during the race. An electrolyte drink can be especially helpful if it’s been a long or particularly sweaty effort.

2. Refuel:
   Within 30-60 minutes post-race, aim to get a balance of carbohydrates and protein to jump-start your recovery. This could be a balanced meal or a snack, such as a smoothie with fruit and protein powder or a hearty sandwich with lean protein.

3. Listen to Your Body:
   Recovery is an individualized process. Notice how your body responds—if you’re sore or fatigued, give yourself the extra time to recover and rehydrate properly before hitting the next run.

Practice Makes Perfect

Fueling and hydration strategies are best honed during your long training runs. Use your workouts to experiment with:

• Timing and amounts of fuel

• Different combinations of solid and liquid carbohydrates

• Alternative hydration plans based on temperature and intensity

Finding the right balance during training will build confidence and ensure your race day plan isn’t a surprise.

Final Thoughts

Your race day. . .When we plan ahead with proper carbohydrate load, choose the right pre-race meal, stay hydrated and practice fueling strategies in our long runs, we set up for a strong successful race.

Remember, every runner’s needs are unique. Use your training as a testing ground to refine what works best for your body so that when race day arrives, you’re not only physically prepared but also strategically fueled and hydrated to cross the finish line feeling your best.

Happy racing, and may your fuel and hydration strategy propel you to new PRs!

Major milestone:

Ran first Marathon at age 66!! Finished 4th in my age group and ran much faster than I expected.

What is the secret to your success?

Set a goal, secured a good coach (Runcoach Cally Macumber), followed a solid training program, stayed persistent.... AND FAMILY SUPPORT was critical! It was also helpful to have a purpose bigger than myself--running as part of the American Cancer Society "DETERMINATION" Team.

What is the biggest obstacle to reaching your goals and how do you get over it?

Lack of confidence. How to overcome: Begin early, take each day as it comes, be aware of your body, be disciplined in training and celebrate your strength and endurance improving every day.

What is the most rewarding part of training?

Enjoying each run, being outside, celebrating as my strength and endurance improved.

What advice would you give to other members of the Runcoach community?

Begin early, take each day as it comes, set realistic goals, be aware of your body, be disciplined in training and celebrate your strength and endurance improving every day. Also, RunCoach was very helpful. 

Anything else you would like to share?

If you're at all interested, JUST DO IT!! When working full time and raising a family, I never felt I could dedicate the time needed to train for a full marathon. So its a miracle at my age that I was able to finish, with no injuries!

After an easy jog (according to your schedule) and light stretch, these drills will help prevent injuries, improve your running form, and increase speed.  Please review the 7 videos below for descriptions of each.

Toe Walking

Heel Walking

Rhythm Skips

Bounding

High Knees

Butt Kicks

Carioca

After each drill you should run the remaining distance to cover 100 meters so that when the 7 drills are complete you will have run 7×100 meters (exercises included).  Then finish up your warmup with 3×100 meter strides.  The 100 meters should be at your 1500 meter pace.  Give yourself at least 30 seconds recovery (feel free to take up to 1 minute if desirable).  Please review the video below for a description of a stride.

Strides

We suggest you perform these drills and strides prior to all track workouts or tempo runs.