Boise RunWalk Weekly Update

 

Meet each Saturday 7:30AM

 

Spring Meeting Locations & Distances:

IMPORTANT: Due to the flooding of our Boise River, with most of the greenbelt closed, we will start our season at Municipal Park, rather than Shoreline Park. Weekly updates to new meeting locations will be published here. The park is located at 500 S. Walnut Street.

 
  • It's never too late to join.
  • structured group coaching on Saturday mornings
  • meet most Saturdays at 7:30am.
  • other locations announced in weekly update and Saturday mornings
  • target distances: 10K and half marathon


Fee

 
  • This 2017 Spring and Summer groups are each $45.
  • Purchase both Spring and Summer for $80
  • Simple registration is required, click here.


Purchase your 2017 season(s) here

 

Training Plan

  • Spring Training Plan available here. training plan 
  • Please open the plan, print or save it. 
  • The plan is made available to registered members. Register here.
  • For additional information email This e-mail address is being protected from spambots. You need JavaScript enabled to view it
  • Be sure to ask questions about the group plan during Saturday morning coaching.

 


Important Coaching Topics:

 

Running Form, Stride Length, Heel Strike and more.
 

This collection of four articles with videos review basic running form and technique for running flats and hills, both uphill and downhill. This article also includes links to good videos on form and technique. We'll be coaching this topic and a review by you prior may prove very helpful.

 

 

 


Run/Walk Method

Be sure to read up on this important topic ahead of the upcoming coaching sessions.


Sports Nutrition for Runners and Walkers

Here is a collection of useful nutrition articles for athletes, including nutrition recipes and gluten-free, long distance strategy, performance nutrition, grocery lists and Coach Steve's Green Slurry. We'll refer to these topics over the next several weeks. Enjoy.

 

 


Hydration for Top Performance - Runners and Walkers

Hydration is one of the keys to a successful life, and a successful training program with Boise RunWalk.

  • Dehydration: Causes and Symptoms
  • What is dehydration?
  • How much water do I need?

Please read the following hydration articles  and bring your questions to the group this Saturday.

 

 


Plantar Fasciitis? Feeling Stiff in the Morning?

Here are Coach Mike's pre-pee workout suggestions before you get out of bed.



Fluids and Carbohydrates in your Race Day Strategy

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.

 

Boise and Regional Running Events Race Calendar - updated April 26

Updates and additions to this Boise running events calendar can be submitted by email to Coach Steve. We publish updates every 6-8 weeks. Send all contact information, race event website url, phone and email address.

 


Looking for your training plan?

The Boise RunWalk training plan will be published and delivered by email to registered members, and posted on on our Facebook group page.
You may also request at This e-mail address is being protected from spambots. You need JavaScript enabled to view it  

 



Agenda for this Saturday 

  • 7:30AM   Group Coaching on the topics mentioned above, Q&A, explain route, warm-up and go.
  • Route will be provided during the group coaching session.

 


Contact and Questions

Are you looking forward to joining and want to keep up-to-date? If you have not joined already, then contact us here and you'll receive an email soon about the training program. If you have questions about your training or about Boise RunWalk, ask them on our Facebook page, or phone Coach Steve today. (208) 639-0205

 

 

 

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Contact Boise RunWalk today!

(208) 639-0205     email Boise RunWalk