Running is - AWAG

beepedblacksmithUrban and Civil

Nov 29, 2013 (3 years and 6 months ago)

88 views


Running For
Dummies



Ramstein HAWC


Anybody can be a runner. We were meant to move. We were
meant to run. It’s the easiest sport.”

Bill Rodgers

Overview


Foot analysis


Why you should run


Shoes and Gear


Running Form


What to wear (i.e. shoes and clothes)


Where to run


different surfaces


Getting started/Training Plans


Safety/Injuries


Gait Analysis

4

Why Run?


No special equipment needed


Easy to do


Healthy lifestyle


must add in diet
modification


Running is “something you can do by yourself, and under your own
power. You can go in any direction, fast or slow as you want, fighting
the wind if you feel like it, seeking out new sights just on the strength
of your feet and the courage of your lungs.”
--
Jesse Owens

5

Proper Running Form


Stand upright and tall


Form should feel relaxed and natural


Head looking straight forward


Arms in close to sides of body


Avoid extraneous arm movements


Maintain a straight line from your nose
through your chest, belly button and inseam


Avoid head bob

6

Common Foot Types


Flat feet


Neutral feet


High arch feet

What type of foot do you have?

Do the wet foot test:


Get your foot wet; stand on a surface that will leave
a visible print


Gait/foot analysis

7


Types of Running Shoes


Cushioning


Moderate


high arch



Maximum cushion


Little arch support


Stability


Normal Arch


Mild to moderate pronation


Some support & cushioning


Motion Control


Flat Feet


Overpronation


Most support/stability









Worn shoe tilt

Foot Shape


Some
pronation

is a good thing!


Arch collapses inward to act as a shock
absorber


Common foot types:


Flat feet


Normal feet


High arch feet


9

YOU…at the Running Store

You at the Running Store

The Perfect Running Shoe

Your running shoes should:


Feel good on your feet


Not cause blisters


Not blacken your toenails


Not make your knees ache


Based on your foot type

11


12

When to Replace My Shoes


After 350
-
500 miles of running use


When it is 80% worn






Only run in your running shoes!











13

Barefoot Running

Running without any shoes on the feet


Some argue that barefoot running is healthier for
your feet, but research is not conclusive or widely
accepted by the medical community


Suitably padded running shoes are recommended,
with particular consideration of foot type








Running Apparel


Wear reflective clothing to ensure vehicles see you


When sunny, wear sunglasses that block UV rays


When warm, wear clothing with moisture wicking to
keep skin dry (ex. “Drifit”, “Coolmax”, “Drylyte”)


When cold, layer clothing, wear clothing with high
insulating properties that aren’t diminished by
getting wet, and wear a cap and gloves


15

Types of Running Surfaces


Concrete


Asphalt


Cinder trails


Grass



16

Getting Started


Now that I know why I should run, the basic
form and the equipment I need, how do I
get started? Consider:


Pace


Progression


Safety


Training principles


17

18

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Progression


Change only one variable at a time to help
avoid injury and burnout. For example:


Increase distance or


Increase intensity or


Increase pace



The 10% Rule
-

never add more than 10% to
existing distance each week











A runner runs against himself, against the best that’s in him.”
--
Bill Pearsons

20

Training Principles

1.
Individual differences


One size does
NOT

fit all

2. Specificity


Need to RUN to improve
your RUN time

3. Use/Disuse


“Use it or lose it”


21

Training Principles

4. Overload


Must increase stresses on body to improve

5. Progression


Gradually increase loads to decrease risk of
injury

6. Adaptation


Must train your body to be able to adjust to new
demands



22

Common Running Mistakes


Starting too fast


Little or no warm
-
up and/or cool
-
down


Eating too much beforehand


Dehydration






23

Warm
-
Up


To increase core muscle
temperature


To improve cooling of body


To dilate blood vessels which
decreases stress on the heart


To help muscles contract and
relax more quickly which allows
for faster and stronger
movements

Components of
Warm
-
Up:

5
-
10 minutes walk/jog

OPTIONAL Stretch

24

Cool
-
Down


To help displace lactic acid build
-
up


To prevent blood pooling which
increases swelling


To allow for heart rate recovery

Components of Cool
-
Down:

5
-
10 minutes walk/jog

Static Stretch: Hold 20
-
30
seconds and repeat

25

Endurance vs Speed


Focus on endurance first


Be able to walk/jog 3 miles


Then progress to jog/run 3 miles


Then work on increasing speed



26

Training Types


Distance

-

long with a slow pace


Interval

-

high intensity for 3
-
5 minutes with equal
rest periods (400
-
800 m)


Speedwork is essential to running faster; can be done
several ways (hills, against wind, controlled on track)


Tempo

-
continuous run with an easy beginning, a
buildup in the middle to race pace, then ease
back to finish

27

Sample Speed Workouts

INTERVALS


5
-
10 min warm
-
up


Workout


400 m hard


400 m recovery


Repeat 2
-
6 times


5
-
10 min cool
-
down


4 x 400 = 2 miles of work

TEMPO


5
-
10 min warm
-
up


Workout


Distance (1.5 mi)


Time (10 min)


5
-
10 min cool
-
down

28

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Training Programs

30

Trail Running

31

Calories Burned

32

What's the Burn? A Calorie Calculator

You can use the formulas below to determine your calorie
-
burn while running and walking. The "Net Calorie
Burn" measures calories burned, minus basal metabolism. Scientists consider this the best way to evaluate
the actual calorie
-
burn of any exercise. The walking formulas apply to speeds of 3 to 4 mph. At 5 mph and
faster, walking burns more calories than running.

Your Total Calorie Burn/Mile

Your Net Calorie Burn/Mile

Running

.75 x your weight (in lbs.)

.63 x your weight

Walking

.53 x your weight

.30 x your weight

Adapted from "Energy Expenditure of Walking and Running," Medicine & Science in Sport & Exercise,
Cameron et al, Dec. 2004.

Safety Tips


Run against traffic so you can observe
approaching vehicles


Don’t wear headsets if running near traffic


Be aware of your surroundings and stay alert


Wear reflective material if running before
dawn or after dark


Run with a partner

33

Hydration


Before
: drink 2 cups of water 15
-
20 min prior to
running


During
: drink 1 cup per every 15 min of running


After
: drink 16oz of fluid per pound of body weight





>60 Min look to either sport drink or sports gels


Depends on personal tolerance to sugar

34

Injury Prevention


Most injuries are musculoskeletal


Most are self
-
inflicted


Running too far, too fast, too soon or too often


RICE

to aid in the recovery process

R
est

I
ce

C
ompression

E
levation


35

Tips for Injury Prevention


Wear good running shoes


Run on appropriate running surface


Include cross training (different kinds of physical
activities, not just running)


Include active rest periods


Properly warm
-
up/cool
-
down with stretching after


Follow training principles (avoid overprogression)


36

Other therapies

37

Training for the 1.5 Mile Run

1) First focus on endurance


Distance (Long): easy pace


Hills (for 5k runners)

2) Then focus on speed


Intervals: 400
-
800m hard, followed by recovery


Tempo Runs: “speed endurance”

3) Don’t forget to practice the test


38

Getting Started


Identify your needs


Set goals


Determine potential barriers


and how to overcome them


Develop your training plan


Keep a mileage log


Reward yourself


“If you want to become the best runner you can be, start now. Don’t
spend the rest of your life wondering if you can do it.”

Priscilla Welch


39

Other Resources for Runners

Mileage logs


http://running
-
log.com/


http://www.davidhays.net/running/runlog/runlog.html

Sample running programs


http://www.therunningadvisor.com/Training.html


http://www.halhigdon.com

Sports nutrition resources


http://fnic.nal.usda.gov/


http://www.nutrition.gov/



40

Take Home Messages


Wear proper shoes


Build endurance first, then train
for speed


Practice injury prevention
techniques and remember the
10% Principle


Follow training principles


Practice the 1.5 mile run


Set goals and keep a training log


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What’s YOUR running plan?


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