Buck-runnin' Zone
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There's lots more to running than just showing up in shorts and running shoes.
Visit the Buck-runnin' Zone for tips on shoes & running gear, and info on minimalism & natural running |
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Find the Runnin' Bucks on Facebook!
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Want your own Best Friend? |
Korg MA-30 Ultra Compact Digital Metronome |
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Everything that's happening in Texas HS Running - see it here:
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hydrate with nuun!
Runners consider nuun their secret weapon. Proper electrolyte hyrdation is key to great performance in every workout, at every race, for every level - CLICK
What is nuun?
Imagine being out on a long run. Rather than settle for water or buy a sugary drink from a convenience store, you just fill up your water bottle and drop in a couple of nuun tabs. By the time you’ve tied your laces, you’ve got a complex electrolyte drink that recharges your salts, but is refreshing and more efficiently absorbed than water alone or most sports drinks on the market.
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Get it at a discount from
(Buy 3 or more & get 20% off)
 Click on the tube to go there!
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 To get this cool item - CLICK ON IT!
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Got your Chocolate Milk?
Low-fat Chocolate Milk After Your Workout or Race is great for Recovery
Sports Bra FAQs
Click here
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Coach Keith is the webmaster of the CCCAT website! Check it out!
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Serious Distance Runners read Running Times
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The RunningWarehouse Learning Center is a great resource - Click on the link to check it out!
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What's "Buck-running"?
It's running the natural way - low-impact and efficient, the way we're designed to run!
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Check out this RUNNING TIMES article about minimalism:
"The science and practice of reducing your running shoes"
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Check out this article on minimalist running by former Alpine HS star athlete & Air Force Academy rugby player (and currently an officer in the USAF in Afghanistan) Brice Collier in SICFIT magazine: |
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Read the FOX NEWS report for more data about chocomilk recovery! - Yet more confirmation of what Runnin' Bucks already know!
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Watch the video on the Saucony website - CLICK! Check it out at and don't forget to check with Coach Keith about your Alpine XC 15% discount |
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Click and scroll down to see color selection at runningwarehouse.com
and don't forget to apply your Alpine team discount!
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See the Kilkenny XC 4 at runningwarehouse.com |
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A Heads-up from Doc Rhodes: CONVENTIONAL RUNNING SHOES MAY CAUSE DAMAGE TO HIPS, KNEES, ANKLES, LOWER BACK -
Read the SCIENCE DAILY report on the latest research. CLICK the logo... |
DON'T STATIC-STRETCH!
POST-RUN FLEXIBILITY Do these DYNAMIC FLEXIBILITY MOVES in the prescribed order several times a week after your runs or in the evening when you’re in front of the television. CLICK ON THE RUNNING TIMES LOGO! |
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Explore these great resources to get a better handle on the basic elements of Buck-runnin'   |
THE ARMY IS NOW TEACHING THE POSE RUNNING METHOD TO SOLDIERS!!!
The Pose Method of running contributes a number of important elements to what we do in BUCK-RUNNIN'!
Check out this new article from WWW.ARMY.MIL Read about how the U.S. Army is teaching soldiers proper running form: Click on the Army logo! |
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WE ARE ALL BORN TO RUN
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Need shoes, nuun, socks, sports watch, sports bra?? Find the best prices on the Internet PLUS GET YOUR 15% ALPINE RUNNIN' BUCKS TEAM DISCOUNT at runningwarehouse.com
To learn how to use your discount code, get in touch with Coach Keith |
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You NEED a sports watch for XC practice -
Get one for as little as $13.55 (that's $15.95 minus YOUR 15% ALPINE RUNNIN' BUCKS TEAM DISCOUNT) with free 2-day shipping from runningwarehouse.com!!
Click it!
SUGGESTION #1 -
LEARN HOW TO RUN CORRECTLY SO YOU WON'T NEED THICKLY-CUSHIONED MOTION-CONTROL SHOES!! (See the Science Daily report above)
That's what BUCK-RUNNIN' is all about.
The latest research and shoe design point toward MINIMALIST FOOTWEAR DESIGN as the direction of the future.
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If you've already learned to be a Buck-runner: |
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The super-light, super-comfortable NIKE FREE Watch these videos to see what this great shoe is about... the FIRST and still the BEST minimalist running shoe > http://www.youtube.com/watch?v=_GYsltj9RQ0 http://www.youtube.com/watch?v=N94aNTF0Uc0 Visit the NIKE FREE webpage: http://nikerunning.nike.com/nikeos/p/nikeplus/en_US/products/free_run?blogSource=en_US _______________________________________________ Check out purchasing the FREE at a great price (and add your 15% team discount!) Click for Men's FREE or Women's FREE (Click on "Nike Shoes" at the top of the left-hand column to see other colors) |
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Running in Minimal Footwear or Barefoot |
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Click on the pic! |
Daniel E. Lieberman
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This website has been developed to provide an evidence-based resource for those interested in barefoot or minimal footwear running. There are some short but very good videos on this site to watch good form - CHECK IT OUT! |
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Barefoot Running video posted on the NYTimes website:
http://www.nytimes.com/2009/10/27/health/27well.html
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WE ARE ALL BORN TO RUN
Awesome story!! Click on the book for the link to Amazon. Check it out! >
About three years before he published his book Born to Run, author Chris McDougall set out to solve the biggest mystery in modern sports: "Why does my foot hurt?"
If you've been a runner for any length of time - and you're at all typical - it's likely you're often hurt. Some studies indicate as many as 8 out of every 10 runners deals with some running injury every single year! This makes no sense - We have the best technology on the planet, we have sports podiatrists and sports medicine... and we have an endless rash of running injuries!
McDougall wanted to know why even the best runners with the best equipment and expertise in the world, not to mention recreational runners like himself, were constantly dealing with ripped hamstrings, Achilles tendonosis, agonizing bouts of plantar fasciitis, tortured Knees, lower back pain or hip pain, when we've got $150 running shoes that have been perfected with 30 years of engineering.
Then one day, McDougall saw a picture in a magazine from one of the most grueling footraces in the country - a 100-mile ultramarathon through the Rocky Mountains around Leadville, Colorado. It was a picture of the winner - a 55-year-old Tarahumara Indian from the Copper Canyons in Mexico, who had run the entire 100-mile race in nothing but a pair of homemade sandals! As McDougall said, "What I couldn't understand is, how does he get away with it, and I can't?" That is, how can these guys wearing shoes that barely qualify as shoes run hundreds of miles over the most brutally rugged terrain, run into their 50s, 60s, 70s and beyond, and never get hurt?
McDougall set out to the Copper Canyons to seek the answer. What he found is something all the great distance runners of the Western world knew and did naturally up until about 30 years ago - when modern running shoes were invented...
Roger Bannister, Emil Zatopec, Frank Shorter, Jim Ryun, Steve Prefontaine - They all ran megamiles in thin, uncushioned leather or canvas racing flats (or in Zatopec's case, combat boots!). But it wasn't WHAT they were wearing that mattered - it was HOW they ran! And this is the secret of the Tarahumara too! They glide with short, rapid strides on the balls of their feet - instead of long-striding and heel-striking the way most of us learn to run today...
As McDougall describes his discovery: "Strange as it sounds, the Tarahumara taught me to change my relationship with the ground. Instead of hammering down on my heels, the way I’d been taught all my life, I learned to run lightly and gently on the balls of my feet. The day I mastered it was the last day I was ever injured."
READ MORE IN BORN TO RUN!!!
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The 2011 Summer Running Calendar is EASY to follow. First: It doesn’t matter how fast you run - just as long as you keep running!
Next: You can stick to the schedule ANYWHERE YOU’RE AT - At your motel while you’re on vacation, at your cousin’s house, at the beach, WHEREVER! You just put on a watch, and if your workout that day calls for a 12-minute + backtrack run, go out in any direction for 12 minutes, then turn around and backtrack the way you came. BAM! - You’ve got your run for that day! |
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CLICK ON THE PLAN YOU NEED to PRINT a COPY! |
HS VETERANS/RETURNING RUNNERS |
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INCOMING FROSH/NEW HS RUNNERS |
MIDDLE SCHOOLERS |
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THE RUNNING CALENDAR INCLUDES A DAILY RUNNING LOG! Keep a record of your run each day |
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Recommendations for Summer Running 1. Run as much as you can on non-paved surfaces - dirt roads, trails, jeep-track, etc. 2. Focus on Buck-runnin' form on every run 3. Get your breathing in rhythm with your stride - Breathe in 2 strides & out 2 strides, or breathe in 3 strides and puff out 1 stride. Work on keeping your stride and breathing patterns in synch. 4. Keep your running log every day!! – Even if you don’t run that day, write in “off” or “rest” – but keep your log! It’s a habit that’ll help you keep up with your running schedule and stay disciplined 5. When you're running on a hard surface, check your form by RUNNING SILENT - run so you can't hear your foot contacts on the pavement. PAY ATTENTION TO THIS RULE WHEN DESCENDING HILLS! - no slapping footfalls/ no heel-striking! 6. As a Buck-runner, your feet need to be able flex the way God designed them to perform - which means your shoes MUST NOT be laced so tight that the foot can't flex naturally. You should tie your laces so they won't come untied, of course. But you should LACE YOUR SHOES LOOSELY enough that you can easily put on and take off your shoes without untying them! Check back regularly for more tips… |
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