Serving Clovis, Portales and the Surrounding Communities
Serving Clovis, Portales and the Surrounding Communities
Janet Taylor Birkey
“If you see people who are good runners, they make it look effortless.”
This was the observation from M.J. Anderson to 13 Airmen and civilians attending the Health and Wellness Center’s Running Clinic.
Tuesday’s clinic stressed proper running technique and footwear, exercise and diet for runners, and the importance of stretching before – and particularly after – exercise.
The clinic was a mix of old and new. The old, but important reminder of, “If you are thirsty, you are beyond the point of needing water,” came from Staff Sgt. Alonzo Cromwell, 27th Fighter Wing nutritional medicine, to Maj. Lee Hinrichson, 27th Fighter Wing chief of physical services, telling runners they need to know how much water they sweat out during a run.
“How much [water] do you lose when you exercise? You should know how else are you going to know how much you need to replace?” His advice was for runners to weigh several days before and after a run, and get an average weight loss. This will give the amount of water that needs to be replaced during and after a run.
Sergeant Cromwell said that there is no need for expensive sports drinks in most cases, but gave a simple recipe of 1 quart water, 1/3 third teaspoon salt and 1 cup sugar sweetened fruit juice, for those interested in gaining the benefit of sports drinks without the cost.
Sergeant Cromwell also advised to always do the math on protein drinks versus actual protein in food form to save both calories and money.
The highlight of the clinic for many attendees was the biomechanical screening performed by Major Hinrichson. The painless test measured where each individual runner needs to stretch and gave them information on their feet and what preventive actions to take.
“What is tight will tear,” Major Hinrichson warned attendees. Runner should pay extra attention to stretch after a run – when muscles are warmed up – to gain the most improvement in flexibility. Light stretching of 30 to 60 seconds can bring about a 15 percent improvement in flexibility if performed consistently one time per day for 30 days.
Ms. Anderson had helpful hints for Airmen concerning the PT uniform that is required October 1. She said the new shirt is great because it wicks moisture from the body, but the pants are too hot to wear most of the year in New Mexico temperatures. She further advised Airmen to wear undershorts (or spandex) under the new shorts because inside stitching can cause blisters and chaffing on thighs.
