COACH’S CORNER

By Nicole Herold

Do you warm up before starting your run? I’m not talking about that first easy mile while you work out the kinks and get the juices flowing.

We as a group tend to socialize for our warm up (not recommended by most coaches), which means you can develop your own routine for prepping to take on the rigors of a workout. If you don’t know why a warm-up is important or what to do, here is an unscientifically-curated list of warm-up advice. Use them or explore the myriad of articles, blogs, and videos to figure out what works best for you. With relatively colder weather fast approaching it’s probably more important now to actually warm up before hitting start on your watch. Maybe your warm-up will even help others and we can all incorporate a new healthy habit before New Year’s Day.

RunSmart Online blog post: Glute & Hip warm-up

Runner’s World article: Pre-Run Warm-up

Nike Run Club video (for Women’s Health magazine): 4 minute warm-up w/ Nike+ Running coaches, Jes Woods and Joe Holder

The Run Experience: 7 Minute Follow Along Running Warm-Up

HOLIDAY GIFT LIST FOR RUNNERS

By Nicole Herold & Scott LaRuffa

You’ve seen the container ships anchored off-shore and heard the rumors that supply chain issues mean we need to start our holiday shopping NOW! Here are some ideas to help you buy that perfect something for the runner in your life. Lucky for you, all of these items can be had using our SCRR discounts.

To keep you safe from the sun, get Zealios Sun Barrier or LipGuard. These are great stocking stuffers starting at $6.95 (before 25% discount, code ZupSCRR21).

To keep you safe from the dark, get a rechargeable Nox Gear vest with 20 hour battery life (about $90). 40% off Flash Sale now or use code SCRROC for 35% discount and free shipping. Pair your vest with a set of knuckle lights ($40 – $60 before 10% discount) available at Snail’s Pace. That way cars can see you and you can see the ground.

Get your runner fashion forward while still covered in gear built for the sport with a Ciele hat, pair of Goodr sunglasses, or Vouri clothing (men’s and women’s). If your special someone still doesn’t have more running-related items in their closet than regular clothes then it’s time to fill their drawers with new stuff.

Really show how much you love them and let them set the pace with a COROS watch. Be like Des.

Finally, help your special someone recover right with a Hypervolt or Theragun percussion massager or a simple pair of Oofos sandals so they can run hard another day.

If you’re still unsure what to get, a gift certificate always fits.

Knuckle lights

Ciele hats

Goodr sunglasses

Women’s Vuori clothing

Men’s Vuori clothing

Coros watches

Massagers

SWEET TREAT

You might know that I like to bring treats to runs and meetings. My latest baking adventure was these delicious Smore’s Cookie Bars. If you were at Dino Dash then you got a taste. They seemed to be a hit, so I thought I’d pass along the recipe. I know I’m going to make them again.

BIRTHDAYS!

• 11/3 – Cathy Blakesly

• 11/3 – Kevin MacDonnell

• 11/4 – Doug Niles

• 11/5 – Thomas Fung

• 11/6 – James Miller

• 11/8 – Fernando Gonzalez

• 11/14 – Phil Lam

• 11/18 – Joe Haley

• 11/18 – Michael Tang

• 11/22 – Margot Johnson

• 11/20 – Amy Dayao

• 11/24 – Jessica Patel

• 11/25 – Michelle Nestor

• 11/25 – Jonathan Resnick

• 11/28 – Carlo Verdugo

• 11/29 – Sue Zihlmann