STRIDE is a fun fitness and running program for boys in the 3rd through 5th grade. Boys have the chance to share their thoughts and opinions about various topics taught with the goal for helping develop excellent character.

Success, Teamwork, Respect, Inspiration, Determination = Excellence in Character.

Curriculum

During the 10 weeks, the curriculum covers topics that are designed to help develop excellent character. The boys are given the opportunity to talk with each other and their coaches about issues that they face in school, at sports, in the community and at home.

The topics covered are listed below:

Session #1: Who’s on the Team
Session #2: Character & Why I Need it?
Session #3: Feeling Good on the Inside
Session #4: Eating Healthy
Session #5: Drugs Stink
Session #6: The Good Friend
Session #7: Getting Along on the Playground
Session #8: It’s Okay to be Different
Session #9: Running Rocks
Session #10: Setting Goals.
Session #11: Organization
Session #12: Winning Isn’t Everything
Session #13: Working with a Team
Session #14: Conflict Resolution
Session #15: Doing the Distance - 5K
Session #16: Making a Difference - Planning & Internet Safety
Session #17: The Follow Through
Session #18: Making a Difference - In Action
Session #19: STRIDE - Putting it all Together
Session #20: Celebrate

Each lesson starts with the coaches welcoming the boys. Then the boys do a dynamic warm up that includes a related game or activity. Next they have a short discussion, do a creative running workout that again relates to the topic, and ends with another discussion and a team cheer. Each boy is rewarded for excellent character at the end of each session. Throughout the curriculum, the focus is on doing one’s personal best, not competing with each other.

2011-2012 Cost for Participants
$60.00 Non-YMCA Members
$50.00 YMCA Members

Fee Includes:

• 10 weeks of curriculum based lessons
• Trained coaches
• Lesson materials
• Program T-shirt
• 5k Registration
• Water bottle

This fall season 5k race for the boys is the William Craig 5k on December 10th. Please come out a support the boys in their first 5k. Each boy will need a running buddy to run along side them during the race. If you are interested in being a running buddy or have questions about the program please contact Amber Rogers at (910) 251-9622 Ext 224 Amber.Rogers@wilmingtonfamilyymca.org 
Please visit our website at www.wilmingtonfamilyymca.org

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The PureProject collection is a tribute to runners with a sense of adventure and a craving to grab their run by the horns. Radically lightweight, flexible materials merge with smart design to naturally align your stride and empower every push-off. Unleash your feet: experience the PureProject by Brooks with four unique shoes in vibrant colors. Runners, come in to your local Omega Sports store to ‘Feel More With Less’.

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The hot topic in the running world today is the idea of minimalism within running shoes.  The Christopher McDougal book, “Born To Run” stoked the fires of natural running and brought the popularity of the Vibram Five Fingers to the general public.  Our foot unshod has a heel to ball of foot difference of zero, meaning that the height of your heel and the height of ball of your foot is the exact same.  A traditional running shoe, such as the Brooks Adrenaline or the Asics Nimbus, have a heel that is 12 to 15 millimeters higher than the ball of the foot.  The heel is thicker to provide more cushioning and comfort to the runner.  This extra cushioning is necessary because there is no natural shock absorption in your heel and without it, running would be very uncomfortable.  This difference in height, changes the way that our foot works within the shoe. If you run with this type of shoe and try to land on your mid-foot first, your heel will hit the ground first due to the bulkier heel. To let the mid-foot strike first, you have to alter your gait which can cause physical strain to your body.  A minimalist shoe such as the Saucony Kinvara, Vibram Five Fingers, or Newton shoes have a heel difference of less than 4 millimeters.  These minimalistic shoes allow your foot to act how it would without shoes on.  As you run on your mid-foot the bulky heel is missing so it allows the mid-foot to strike first.  A minimalist shoe does not need the extra bulk and cushion in the heel because the point of impact is the ball of the foot.

When you run using the natural running method, (also known as, Chi Running or the Pose Method) you will land on their mid-foot instead of striking their heel first.  When a runner strikes with their heel first, it puts a lot of extra force on your ankle which turns it into a loose adapter.  As this loose adapter, the foot may roll severely inward or roll severely to the outside.  This causes less stability and a greater chance of misalignment within the foot and lower leg which in turn causes more stress on the your shins, knees, hips and lower back.  Along with this extra force, when a runner strikes with their heel first, they temporarily stop their forward progress as if they were tapping the brakes on their car while driving down the highway.  Landing heavy and braking with your heel causes friction. This friction forces a runner to use more effort to push off the ground and causes the foot to be in contact with the ground for a longer period of time. The longer the foot is in contact with the ground and the more effort a runner needs to push off the ground, the more likely that runner will become injured.  When that same runner lands on their mid-foot, the foot itself lands in a locked neutral position which keeps the body more in alignment.  With the body absorbing shock like a spring, it transfers that energy back into the foot which makes it easier for the runner to lift their foot off the ground.  This spring action also speeds up the amount of time the foot is in contact with the ground. 
Along with landing on the mid-foot, you need to run with more of a forward tilt instead of leaning backwards.  This forward tilt allows you momentum moving forward instead of working against them if they were running leaning backward.  While running, we need to keep our arms moving straight forward and moving straight back.  Any movement in our arms or torso moving side to side is wasted energy that could be used in a more efficient way. 
There are some things to be mindful of when transitioning to a more natural running style.  With this style, you will utilize more of their calf muscles, Achilles tendon and Plantar Fascia tendon.  These muscles and tendons may not be strong enough to support a runner’s typical training mileage so they may need to start slowly and drastically reduce their mileage.   If you start out too fast or run too far, you are at a greater risk of injuring yourself.  I suggest starting with a few one mile runs on soft surfaces to insure that you are not overloading the muscles too quickly.  After the run is over, pay attention to how your lower legs are feeling.  Are your calves tight or do they feel okay?  Are your feet sore or could you have run longer?  Does anything feel different than after a normal run?  If the answer to all of these questions is NO, then add a mile to your next run.  If you answered yes to any of these questions, stay at that same distance for another few runs.  This will allow your body more time to adapt to the new stresses this running style may add.  As you continue with this progress, it is important to remember to stretch after each run.  Flexible calves and tendons will allow your body to recover faster and make your next run that much more enjoyable. 
It is important to listen to your body and let it be the judge of how fast to increase your mileage when transitioning to more of a mid-foot running style.  Every runner will adapt at different paces.  It may take some athletes just a few weeks to fully adapt to the mid-foot strike while it may take some athletes up to 6 months to fully adapt.  Be patient and the rewards will be great, be impatient and the injuries are sure to follow. 
In review:

• Relax
• Lean Forward
• Shorten your stride length to allow the foot land on your mid-foot
• Higher cadence or turnover.
• Lift your knee instead of push off with your foot.
• Keep your arms swinging in a parallel plane to your torso and not rotating your body. 
• Have Fun

In no way am I claiming that typical running shoes with a built up heel and support are in any way bad.  I believe these shoes play an important role in the safety and comfort of a runner, and that they will be around for a long time to come. There is also a place in the running market for shoes that allow you to move more naturally.  The next time you need a new pair of running shoes don’t be afraid to try the minimalist shoes.  It may work for you, it may not, open your mind and give them a chance. 
Tim is a certified USA Triathlon coach, a certified USA Cycling coach, and is in the process of becoming a USA Swimming certified coach.  He has trained athletes in all different endurance disciplines from 5k road races to Ironman Distance triathlons. 

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We love our sports running, weight training, tennis, swimming….So why is variety in fitness training or cross training important? Because a personal fitness program that encompasses a variety of fitness exercises is your best road to overall fitness and health. Cross training with a variety of exercises is a great way to condition different muscle groups, develop a new set of skills, and yes, reduce the boredom that can creep in after months of the same sport-specific exercise routines. Cross training also allows you the ability to vary the stress placed on your cardiovascular system and specific muscle groups while reducing the risk of injury from repetitive stress and strain or overuse to these specific muscles.

After months of the same movements, your body becomes extremely efficient performing those movements, and while that is great for sport-specific performance, it limits the amount of overall fitness achieved and actually reduces the conditioning you could get!  So, rather than continuing to improve overall fitness, you simply maintain a certain level of sport-specific fitness. The term cross training refers to an overall training routine that involves several different forms of exercise outside of your sport, such as running or power walking; resistance or strength training; and flexibility training, such as pilates & yoga. While it is necessary for a person to train specifically for her chosen sport in order to reach personal performance goals in that sport, for most exercisers cross training is a beneficial training method for maintaining a high level of overall fitness.

Exercise can do many things for our bodies, minds and spirits. It strengthens the cardiovascular system, bones, muscles, and connective tissues; improves range of motion & flexibility, balance and coordination; increases our energy, relieves stress, reduces body fat and helps us manage weight, just naming a few. So if you want to see all of these benefits, cross training is your key.

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Omega Sports proudly announces our relationship with the Greensboro Race Series. Please visit their website for more information on upcoming races and how to register: http://www.greensbororaceseries.com/ 
The next race is Saturday, June 25th. They’ve named it “Fun Fourth Freedom Run” 10k.   ** Omega Sports on Battleground Ave. is hosting the packet pick up the day before on Friday, June 24th from 10 am until 7 pm.

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The 2011 edition of The BASF Smile Train Triathlon is pulling into Wake Forest , NC on Sunday, June 26. The BASF Smile Train Tri is a sprint distance tri comprised of a 250-meter pool swim,  a relatively flat 12-mile out-and-back bike, and a 3.1-mile out-and-back run with 3 aid stations placed at miles 0.75, 1.5, and 2.25.  This is truly a tri with a purpose as this year marks our $100,000 donation mark to Smile Train since 2008!

The post-race party will have sponsors selling merchandise, massages, a bounce house for our young spectators, Kona Ice, Taco Bell, and more!  Stay for the awards ceremony and our check presentation to the Smile Train representative at our race.  Volunteers are also needed to support our athletes.  Registration for individuals, relays, and volunteers is available at www.FSSeries.com/SmileTrain.

Donations to Smile Train can be made at:  www.milesintosmiles.com

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If you’re like most runners we know, combining a race or walk with eating is always a good match!  With that in mind, its time to make plans for Saturday morning June 18th, in the quaint town of Burgaw for its annual North Carolina Blueberry Festival 5k Run/Walk.  The race, Directed by Kathy Yakomovich,  with invaluable assistance from husband Marty, continues to grow in popularity on its course around downtown Burgaw.  Once you’re done with that, the rest of the day can by spent at the Festival eating or buying all things Blueberry.  Courthouse area will be packed with food vendors, arts and crafts, and for nimble footed runners, a live band and dancing.  A great atmosphere for the entire family as well as a fine start for the summer running season.  Entry forms are available at Omega Sports or online at Active.com. We recommend signing up well ahead of time as the tshirts go fast!

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