GOforever / BRC Newsletter July 11 2022
BRC Weekly Group Runs
All ages and paces!
Monday - 6:00p Group Trail Runs!
Tonight, Monday, July 11 we are meeting at Deer Creek Canyon Park. Next week, July 18, we will meet at Green Mountain (Parking lot, CO-470, Morrison, CO 80465). Brooks Running will be joining us on July 18!
Tuesday - 6:00p @ Boulder Running Co. (Greenwood Village)
Join us for a 5k fun run or walk followed by beer from Halfpenny Brewing Co!
Wednesday - 6:00p @ Boulder Running Co. (Littleton)
A social workout starting with 1.5 mile run or walk around the Johnson Reservoir, a short running workout for all abilities, then an optional second loop around the lake to cool down! 3-4 miles total and all paces encouraged to join!
Thursday - 6:00p @ Boulder Running Co. (Cherry Creek)
Bring a friend for an easy group jog along the beautiful Cherry Creek Trail rotating directions each week! 5k+ distances for all paces.
Saturday - 7:30a @ Boulder Running Co. (Littleton)
Meet us for a fun get together before we leave to run around the lake, Clement Park, or Lily Gulch at 7:30am.
Saturday - 7:30a @ Boulder Running Co. (Greenwood Village)
Another large group run starting at Boulder Running Co. Greenwood Village for all paces and distances. We will typically run the Highline Canal from the store.
Saturday - 8:00a @ City Park Farmers Market (Meet at GOforever Tent)
New group run with City Park Farmers Market. Run 1 loop (3 miles) or 2 loops of City Park Farmers Market and then go enjoy the market! Free yoga, great food, more great food, and a great place to get your weekly grocery list checked off.
Training Tips from GOforever!
How do you improve your running form?! You may have heard the popular thought that “just run more and your form will get better,” but is this true? In most cases it absolutely is NOT true! “You are what you practice” is a much better thought in the case of running form. There are several things you can do to practice good running form and none of them are challenging - they just require consistency!
The most important ingredient of good form practice is the use of form queues. These are things you can practice while you’re running and even just walking around throughout your day. One of the most important form queues you’ll ever use is, be tall! You can practice tall, straight posture while you’re running, walking, standing, and even sitting. The best queue for being tall is to pretend you are a puppet with a string on the top of your head pulling yourself to the sky. Another good queue is, think light on feet. Don’t pound your feet while running. Some people say to run as if you were on broken glass or the ground is lava. If you run on concrete barefoot for a small stretch (don’t hurt yourself!) this how you should be using your feet even with shoes on.
Form drills can help immensely with running form. It’s not as important what running form drills you do. It’s more important that you do the drills correctly and CONSISTENTLY. Doing running form drills like A skips and B skips, carioca, and single leg bounding are all great but you need to do these twice or three times a week EVERY week in order to gain the benefits from them. Look up running form drills and find 3 or 4 that you enjoy and practice them for one month before switching to some new ones. Oftentimes the goofier looking drills are the most impactful.
Strength training is yet another crucial way to improve running form, and the most critical type of strength training for running form is stability training. Think one leg balancing exercises. Any exercise you can do on one leg or on a balancing platform is fantastic for improving form. Single leg squats, single leg deadlifts, lunges, and single leg calf raises are all great just to name a few. These exercise should be done SLOWLY! You’ll benefit more from doing stability exercises slowly. You won’t improve as much if you’re focused on the number of reps or the amount of weight.
