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Listed below are training basics that every runner should incorporate into his/her workout program regardless of whether they are just beginning or have completed several marathons.

Warm up/Cool Down

Hard/Easy Principle

If your school uses Google Apps for Education, when you have students take quizzes that you've created through Google Forms, have your students sign into their accounts before taking the quiz. That way you will capture their email addresses and be able to quickly email grades to them after you have run the Flubaroo script to grade the quiz. If your school doesn't use Google Apps for Education you can still require email addresses by making "email address" a required question on the quizzes you create in Google Forms.

I was recently approached by a male senior swimmer ‘G’ who wanted help preparing for competition, because he was experiencing issues with anxiety and confidence, and losing time from starting the race feeling tense. The senior Nationals were around 6 weeks away and he wanted some help preparing for the event and races beyond.

It became apparent that there were a number of different phases during the run-up to the race that were presenting different challenges, with the effect that by the time G stood on the blocks his mind was full of doubt. We talked through the thoughts and feelings that he experienced in these, slowing things down. Some of the literature relating to pre-competitive anxiety appears to imply quite a static pre-competitive state (or something that changes with time), a swim meet is a very dynamic environment with different challenges, as you will see

hese phases were: A positive phase, in which he enjoyed being with team-mates and, indeed, being in the heart of the team. This kept his mind off competing. Physical warm up, and last words with his coach. Again, G was happy with this stage and felt relaxed and confident. Getting changed and ready to report for his race. During this phase, G started to feel rushed and out of control, even though he recognised on a rational level that he had plenty of time. Being in the holding pen. During this phase, of about 20 minutes ‘waiting time’ before between reporting and being summoned to race, G’s feelings of being out of control increased. He described being ‘imposed upon’, feeling ‘penned in’ and ‘intimidated’ by the presence of other swimmers. He questioned his right to be there. Walking to the blocks. Upon being called to race, G again described feeling rushed but, paradoxically, described the ‘long walk’ to the other end of the pool (for a 50m race). Behind the blocks to starting the race. By this point G felt out of control, anxious and again rushed as he undressed to race. As he stood by his block, his loss of confidence was summed up by his description of looking up seeing a very long 50m ahead of him.

t’s a long day, and one that raises a particular aspect of Jurek’s training that makes him an especially interesting athlete: he is a vegan, consuming no animal products. There are other professional athletes who do not eat meat: Milwaukee Brewers first baseman Prince Fielder, a vegetarian, may be the best known, and the hockey player Georges Laraque is also a vegan. But it is difficult for some to comprehend how this lifestyle is compatible with training weeks of 140 miles and more, “easy” runs of 40 miles and interval training that includes uphill three-mile repeats, all culminating in races that are often 100 miles or more, sometimes through deserts or frozen wastelands or up and down mountains.

“The whole issue,” he said, “is exactly that: getting enough calories. The first thing to worry about isn’t so much what you eat, but how much you eat. You have to take the time to sit at the table and make sure your calorie count is high enough. And when you’re a vegan, to increase your calories as you increase training you need more food. This isn’t an elimination diet but an inclusion diet.”

A runner's diet is important not for only maintaining good health, but also to promote peak performance. Here are some of the best foods to help runners achieve a healthy diet.