Chapter 1: Stretching and Shoe Selection
1

Introduction to Stretching and Shoe Selection
2

Buying the Correct Shoe
Lesson 3:
Shoe Size Matters
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- Shoe Size Matters
  When trying on running shoes, it is important to try on the size that athletes think they are, as well as a half-inch size and a full-inch size larger.
  There should be a thumb's width from the toe to the front of the shoe because feet expand and shift during running.
  It is important to select a comfortable shoe because the foot will swell, expand and shift during running.
  A racing shoe should be a very snug fit.
  It should feel as if there is no shoe on the foot.
4

Hamstring Stretch
5

IT Band Stretch
6

Groin Stretch
7

Calf Stretch
Chapter 2: Strength and Conditioning Drills
8

Introduction to Strength and Conditioning Drills
9

Push-Ups
10

Medicine Ball
11

Stability Ball
12

Lunges
13

Karaoke
14

High Knee
15

Bounding Hurdles
16

ABC Skips
Chapter 3: Running Tactics
17

Introduction to Running Tactics
18

Form - Arms
19

Form - Stride Length
20

Running Uphill
21

Running Downhill
22

Passing Runners
23

Utilizing Flats
Chapter 4: Race Tactics
24

Introduction to Racing Tactics
25

Learn the Course
26

Correct Start
27

Pacing and Racing
28

Scoring
29

Tangents
30

Team Theory