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This Week in High School Sports: 3/5/19
March 5, 2019
This week's show features Bronson's girls and boys Division 4 championship bowling teams, hands out Game Balls to MHSAA competitive cheer champions Rochester Hills Stoney Creek, Gibraltar Carlson, Richmond and Pewamo-Westphalia, explains the importance of getting the right angle in officiating and tells the story of a longtime reporter journeying to the MHSAA Individual Wrestling Finals for the first time.
The 5-minute program, powered by MI Student Aid, leads off each week with feature stories from around the state from the MHSAA’s Second Half or network affiliates. "Be The Referee," a 60-second look at the fine art of officiating, comes in the middle of the show and is followed by a closing MHSAA "Perspective."
Listen to this week's show by Clicking Here.
Past editions
February 26: Lowell wrestling, basis for MHSAA's broadcast regulations - Listen
February 19: Traverse City Bay Reps hockey's Jake Stevenson, MHSAA Basketball Finals rematches - Listen
February 12: Midland Dow basketball's Molly Davis, small-town support for the Mio Thunderbolt - Listen
February 5: Alpena basketball's Chris DeRocher, sportsmanship shown on the court - Listen
January 29: Flint Kearsley bowler Imari Blond, Lansing Sexton's 1959 boys basketball run - Listen
January 22: Warren Woods-Tower wrestling, poor sportsmanship faced by officials - Listen
January 15: East Kentwood boys basketball, reflections from visiting a small-town gym - Listen
January 8: Niles Brandywine wrestling inspiration, parental sportsmanship - Listen
January 1: Unionville-Sebewaing three-sport star Rylee Zimmer, instructions for educational athletics - Listen
December 25: St. Ignace student official Jackson Ingalls, values of high school sports - Listen
December 18: Eastern Thumb Area co-op hockey, consequences of football playoff expansion - Listen
December 11: Battle of the Fans VIII, MHSAA.tv's growing list of broadcasts - Listen
December 4: New officials in southeastern Michigan, what college coaches are looking for in recruits - Listen
November 27: Defensive performances from 11-Player Football Finals, experiences at Ford Field - Listen
November 20: 8-player football champions Morrice and Rapid River, power of giving thanks - Listen
November 13: Port Huron Northern football, broadcasting one of the busiest championship weekends of the MHSAA school year - Listen
November 6: Three-time cross country champs, MIS as LP XC Finals home - Listen
October 30: Calumet football, changes to the MHSAA Transfer Rule - Listen
October 23: Jackson High football, "Football Week in Michigan" - Listen
October 16: Selection Sunday football primer, past playoff expansion - Listen
October 9: Pickford football, teams that finished undefeated/untied/unscored upon on the gridiron - Listen
October 2: Grand Rapids official Dolly Konwinski, "You’ve Got To Be Kidding Me" on a federal court case made by the parents of a kid who didn’t make the cut - Listen
September 25: Bronson volleyball's Kiera Lasky, the real blue-chip participants in high school sports - Listen
September 18: Hanover-Horton runner Judy Rector, countering a growing shortage of high school game officials - Listen
September 11: Alpena soccer coach Tim Storch, balancing interests of all high school athletes - Listen
September 4: Radio stations celebrating 77 years of high school sports broadcasts, and radio's importance in educational athletics - Listen
August 28: Forest Hills Central football's Tate Hallock, keeping perspective amid changing times - Listen
August 21: Lansing Everett football coach Mike Smith, MHSAA executive director transition - Listen
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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.