Bio's: The Athletic Department will ask each runner to complete a questionnaire for our Drury Panthers web site. I'll post that soon and ask you to forward that biographical information to me or to Eric Pannell at the Drury Sports Information Office.
Physicals: Each runner must get a physical, sign a waiver/consent form and have health insurance on file before practice starts August 20. The forms are available to download on the Athletic Training web page. When completed, forward them to me or to the athletic trainers.
Shoes: Each of you should forward to me the brand, model & size of training shoes you run in so I can order a pair for you and have them available when practice starts. If your current running shoes are older and worn and won't make it through this summer's training you may need to get some new training shoes now on your own.
Running: Run on soft surfaces as much as you can, but also run the roads some, especially areas with lots of hills. Try to follow a hard/easy pattern(if you run hard one day run easier the next). Run early in the day to avoid the heat if you can and stay hydrated.
Injuries: If you are sore, back off and do some cross training. Don’t run through sharp pain and ice those areas that are sore. If soreness persists and you are unable to run after resting a couple of days, please contact a sports medicine clinic and inform Coach.
Strength Training: Do core strength work(crunches, pushups, dips, etc.) at least twice each week. We'll do lots of this in the fall.
Like I have said before, be as consistent as possible with your training.
Coach Van Arkel
xcountry@drury.edu
417-873-7567
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