Since our entire City is UNDER CONSTRUCTION, I thought it fitting to do my article on that very timely subject. I will try to finish it before the end of 2019!
As runners, we are always under construction, whether it involves training, nutrition, injuries or competing.
Training: Regardless of training for a 5K, 10K, Half Marathon or Marathon, you will have a running plan (i.e. run so many miles a week, hill work, speed work, etc.). However, you should also incorporate Strength Training in your schedule. Strength Training provides: 1.) prevention of injuries by focusing on the specific needs of runners; and, 2.) multi-joint movements.
With stronger muscles, connective tissues, and more resilience to fatigue, you will get hurt less. A few of the best and easiest strength exercises include:
  • Squats
  • Deadlifts
  • Lunges
  • Push ups
  • Planks
Try to do at least 20 minutes at a time for 3 to 5 days a week.
Nutrition: In today’s world you have no excuse not to eat better, unless of course you are basing your eating habits on whatever diet is hitting the pages of social media. Let’s face it, we all know what foods are bad for us, so decide to change your daily habit to eat clean.
Fresh fruits and vegetables are everywhere and so available. Between the thousands of Clean Eating Cookbooks and the Internet, there are so many good choices for nutrition. I came across a book of Simple Food Remedies that I wanted to share. Foods that:
  • Boost Energy: Purple Grapes, Dark-Meat Poultry, Swiss Chard, Tofu,Walnuts
  • Ease Aches & Pains: Ginger, Turmeric, Tart Cherry Juice, Extra Virgin Olive Oil, Broccoli
  • Lower Cholesterol: Apples, Lentils, Avocado, Chia Seeds, Oats
  • Relieve Seasonal Allergies: Extra Virgin Olive Oil, Turmeric, Lettuce, Asparagus, Capers
  • Lower High Blood Pressure: Cocoa Powder, Pumpkin, Spinach, Garlic, White Beans
  • Prevent Muscle Cramps: Bananas, Milk, Edamame, Almonds, Cantaloupe
Injuries: As runners, it is a given that we will suffer an injury of some type during our running career. Of course, if you look at strength training and nutrition as mentioned earlier, you will have less injuries or a swifter recovery time, but you will still at one time or another have an injury. Here are a few of the most common running injuries:
  • Plantar Fasciitis
  • Achilles Tendonitis
  • Shin Splints
  • Patella Tendonitis
  • Stress Fractures
  • Runner’s Knee
  • IT Band Injuries
I’m sure some of these sound very familiar to most of you reading this article. In order to continue training in some form or fashion, and you are suffering from any of these injuries, try cross training to get you through the down time. You can do other training such as aqua jogging, swimming, working on an elliptical machine or spin class.
With the internet, you can easily google any of these injuries for treatments or preventive exercises for each of these. However, we have two (2) Tuscaloosa Track Club Sponsors that can help rehab any of these injuries. Please reach out to This email address is being protected from spambots. You need JavaScript enabled to view it. or This email address is being protected from spambots. You need JavaScript enabled to view it..
Competing: According to the Cambridge Dictionary “competing” is: 1.) to try to be more successful than someone or something else; or, 2.) to take part in a race or competition. As a runner, we take part in races, which means we are competing against others. However, as most runners will tell you, we compete with our last PR, so we are competing with ourselves. So, whether you are entered in a race and competing against another runner, or you are trying to better yourself, if you engage in training through your running drills, strength training, eating the right foods and rehabilitating those injuries, you will be seeing those awards and new PRS.
Our bodies are continuously UNDER CONSTRUCTION so make the most of your
training and nutrition to provide a smooth ride for years to come. It won’t always be easy... it won’t always be fun... but it will always be worth it – so get out there and RUN!!!!
Tammy Denson
2019 President


Tammy Denson

President, Tuscaloosa Track Club

This email address is being protected from spambots. You need JavaScript enabled to view it.