Welcome to BOISE RunWalk!

Marathon, Half Marathon and 10K Training Program

Summer training group begins July 20 at Shoreline Park .

Summer cross-training group begins July 16 at Winstead Park.

Seasonal, Annual and Lifetime Memberships on sale thru 6/2/13

Cross Training for Runners and Walkers

Cross training designed by runners for runners.

Improve your performance, reduce injury and have fun in Coach Pam’s weekly cross-training workouts.

cardio intervals
strength training
core workouts
stretching technique
12 x 1-hour sessions only $75
Starts July 16. Purchase today

Join today! On sale thru 6/2/13
Integrate this optional 12-session cross-training package into your Summer training program and become stronger, faster and smaller! Join Coach Pam each week for this affordable cross training package. Designed by runners for runners. Only $75, onsale now until June 2 $67.

Eagle 5K FunRun - Saturday June 29

The inaugural Eagle 5K Fun Run is set to start Saturday, June 29th from 11 am to noon.

www.eaglefunrun.com

Runners and walkers from of all experiences levels are invited to the start line at Eagle High School and race to the festivities in downtown Eagle, Idaho.

The 5K course meanders through neighborhoods and finishes near MickyRay's BBQ where local businesses help us celebrate the runners/walkers with food and festivities. This is an all-inclusive affair seeking to appeal to athletes of different speeds and ages. This event is being sponsored by the Capital Improvement Committee at Eagle High School. All proceeds go towards outdoor facility improvements at Eagle High School. If you have questions, or would like to help sponsor this event, please contact Mark Whipps at 208.447.8277

Half Marathon Performance Nutrition

A special sports nutrition clinic presented by Boise State's Hilary Horton-Brown, RD, CSSD, LD, CPT.

Saturday May 4 @ Shoreline Park 7:30am

What should you eat and drink the days leading up to your half marathon, as well as during the race, and afterwards for improved post-race recovery?

what not to eat 24 hours before my half marathon
what should my race-day breakfast consist of?
how many calories and how much H2O should I consume over my 2.5 hour race?
30 minute post-race guidelines: carbs, proteins and fats.
Read more: Half Marathon Performance Nutrition

Good Running Form and Technique

In BOISE RunWalk, we believe that the human body is capable of running long and short distances in a very natural and biomechanically sound fashion. We believe the human body was designed by God perfectly for running. The reason humans experience injury when running is that we’ve destroyed the natural balance and strength and core stability of our bodies by sitting at a desk for eight hours on our day job, and becoming couch potatoes when we’re at home.Then, when we decide to take back our life and start running like we did in High School, we go too fast too soon and begin to experience one or more of the top five running injuries. And to make matters worse, makers of shoes build a huge cushioned heal onto their shoes to help cushion our heel-strikes, or they add a bunch of structure into the shoe to stabilize the foot and reduce motion of the foot. Each of these shoe features compensate for us being out of shape and attempting to run like Carl Lewis.

Introduction to Run Walk Intervals

Run Walk Method

The run-walk method is a strategic technique used by long-distance runners and walkers and has been championed over the last 20+ years by noted runner, author and coaching specialist, Jeff Galloway. The popularity of the run-walk method has enabled millions of people of all ages, body types and skill levels to successfully complete their first long distance event. With practice, walkers can add running intervals to their training plan, and runners can add walking intervals to their training plan, and both will go longer and faster with fewer injuries. The key to successfully using this method in a long distance workout or event is to insert your walk breaks BEFORE you become fatigued.

Race Strategy – Fluids and Carbohydrates

Strategic Questions

Ask yourself these questions: Are you training for an event that will last longer than 60 minutes? What sources of energy will you rely on to complete the race? What sources of fluids will you rely on to complete the race? Do you plan on needing to consume electrolytes during the race? What are you doing to prevent bonking and seeing spots? What are you doing during your 14-week training season to determine what you can eat and what you can drink during the race without getting sick to your stomach? Early in your training season is the time to experiment with sources of fluids for adequate hydration, as well as sources of carbohydrates for adequate energy.

Run for Heaven's Gate

4 Half Marathons. 4 Weeks. 52.4 miles of Love. You can go the distance with BOISE RunWalk!

Race Series - Run 4 Heaven's Gate

October 5 - Run for the Hills Half Marathon
October 13 - City of Trees Half Marathon
October 26 - Rush Creek Stampede Half Marathon
November 2 - Run for Heaven's Gate Half Marathon

You can run or walk four (4) half marathons in four (4) weeks in October, but now is the time to begin training. Walkers and runners, slow or fast, big or small, old or not so old... you can go the distance with BOISE RunWalk! Commit to helping special kids in India through Calvary Chapel's Run 4 Heaven's Gate (R4HG) fundraiser process, and train with BOISE RunWalk for FREE (see RULES and DEADLINES at bottom).

Boise Run Walk