This Week in High School Sports: 3/18/16
March 18, 2016
This edition of "This Week In High School Sports" leads off with a feature on Rockford/Sparta gymnastics, passes out two Game Balls and finishes with a look back the only Basketball Final game in either gender decided on a shot from beyond midcourt.
This Week In High School Sports will lead each show with feature stories from around the state from the MHSAA’s Second Half or from network affiliated stories and interviews. "Be The Referee," a 60-second look at the fine art of officiating, highlights the middle of the show and is followed by a closing "Perspective."
Listen to this week's show by Clicking Here.
Past editions
March 11: Hesperia multi-sport athlete Mark Workman, coaches who teach the right lessons at the key moments in high school sports - Listen
March 4: Newberry basketball standout Taylor Bryant, March Magic memories from 1956 and 1976 - Listen
Feb. 26: Grand Rapids South Christian girls basketball, kindness from a group of our officials - Listen
Feb. 19: East Lansing basketball standout Brandon Johns, a 60-year-old basketball tournament record - Listen
Feb. 12: Benton Harbor girls basketball standout Kysre Gondrezick, respecting the National Anthem - Listen
Feb 5: Lake Fenton wrestler Trent Hillger, good-bye to a legendary coach - Listen
Jan. 29: Sturgis bowling teams, poor sportsmanship in professional football - Listen
Jan. 22: Holland record-setter Demetrius Lake, Michigan's original pitching ace - Listen
Jan. 15: Battle of the Fans V, new concussion threat in school sports - Listen
Jan. 8: Women in Sports Leadership conference, getting and giving respect - Listen
Dec. 25: Battle of the Fans V, taking a we over me attitude into 2016 - Listen
Dec. 18: MHSAA concussion reporting findings, record book submissions - Listen
Dec. 11: Constantine boys basketball, School Broadcast Program at Ford Field - Listen
Dec. 4: Highlights of 41st MHSAA Football Finals, River Rouge football - Listen
Nov. 27: Bronson volleyball, why we give thanks - Listen
Nov. 20: Canton/Saline Football Regional Final, old football records - Listen
Nov. 13: Lower Peninsula Cross Country Finals, why Districts are called Districts - Listen
Nov. 6: Powers North Central football, random act of sportsmanship - Listen
Oct. 30: Benton Harbor's football turnaround, Football Playoff memories - Listen
Oct. 23: Selection Sunday Primer, live online playoff games on FoxSportsDetroit.com and MHSAA.TV - Listen
Oct. 16: Leland volleyball and boys soccer thrive, basketball coach-official communication - Listen
Oct. 9: Kensington Lakes Activities Association football, local impacts of the MHSAA Football Playoffs - Listen
Oct. 2: High school teams giving back, parents' expectations for childen to go pro - Listen
Sept. 25: Otsego’s girls cross country team, MHSAA School Broadcast Program - Listen
Sept. 18: Constantine quarterback Matt Hasbrouck, day-to-day life for referees - Listen
Sept. 11: Mount Morris volleyball's Tabit twins, the truth about specialization - Listen
Sept. 4: Engadine/Brimley football, Good-bye to "a few good coaches" - Listen
Aug. 28: Ithaca football, MHSAA Health & Safety initiatives - Listen
Enhancing Your Running Performance
August 4, 2020
Henry Ford Health System
With summer now in full swing and many people still avoiding gyms, lots of us are hitting the track, the streets and the trails to get and stay fit.
Whether you run marathons or prefer a quick lap around the block, there are many ways to adjust your running routine to get the most out of your workout.
"It's not uncommon for runners to get into a regular running routine," says Jamie Schwab, an athletic trainer at Henry Ford Health System. "They'll find a comfortable pace and stick with it, often even doing the same route." Unfortunately, doing the same run day after day not only leads to boredom, but it can also prevent you from reaching your full potential.
5 Tips to Run Smarter
It’s no secret that running is tough on the body. In fact, runners frequently develop muscle imbalances that make the body work harder. But you can take steps that can help you improve your run, maximize efficiency and get the most out of your running workout. Here's how:
1. Listen to your body: Whether you're a seasoned runner or just starting out, pay close attention to what your body is telling you. If your hips and knees are sore, back off. Feeling strong? Run another mile. The key to improving your run is to gradually increase distance and intensity over time. At first, you may only be able to handle a 10- or 15-minute jog. But if you keep at it, you'll be running for 30 minutes straight in no time.
2. Get the right footwear: If you're not a competitive runner, you might think any pair of running shoes will do. In reality, properly fitted running shoes not only enhance your performance but also reduce your risk of injury. Find a running store that can analyze your form and recommend shoes based on your unique gait and foot strike.
3. Pay attention to your target heart rate: Your target heart rate is 220 minus your age. Once you hit that rate during your run, you're working at maximum capacity. Don't want to invest in a heart rate monitor or be bothered with another tracking device? You're probably hitting the zone if you can still carry on a conversation during your run.
4. Focus on strength: If you're an avid runner but you aren’t strength training, you're setting yourself up for injury. "You're asking your body to do a lot during a run," Schwab says. "Weak glutes or hips add stress to your knees and ankles." Want to stabilize your run? Pay special attention to your core muscles. Solid strength training exercises include lunges, planks, squats and pushups.
5. Keep it interesting: Doing the same running routine day after day can be exhausting. Break out of your comfort zone by trying a different route, playing with your pacing, or running stairs or hills. You might even incorporate plyometric activities into your run. These explosive motions — hopping, skipping and jumping — help build power, strength and performance.
Running Safe
Eating well and getting regular exercise are key to enhancing overall health. Plus, a fit body is better equipped to avoid and battle infection. Running can also protect your sanity.
"Running is a great escape for many exercise enthusiasts," Schwab says. "Many people find they not only feel physically healthier, but their mental and emotional health also gets a boost."
The caveat: When you're running, you're placing double or triple your body weight on one side of your body at a time. So it's critical to pay attention to what shape your body is in before you take to the track. A few questions to ask yourself:
• Am I in good cardiovascular shape?
• Am I recovering from shin splints, knee injuries or hip problems?
• Am I at risk of falls?
• Am I suffering from osteoporosis?
It’s always important to check with your doctor before making changes in your exercise regimen. If running isn't appropriate for you, plenty of other activities, such as swimming, hiking and biking, can get your heart pumping.
Jamie Schwab, AT, ATC, SCAT, CSCS, is an athletic trainer with Henry Ford Sports Medicine and works with student athletes at Edsel Ford High School. She is a National Strength and Conditioning Association certified strength and conditioning specialist.
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.