Running For Dummies

1. 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

2. 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

3. 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

4. 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

5. 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

6. Types of Running Shoes Worn shoe tilt Foot Shape • 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

7. 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

8. YOU…at the Running Store You at the Running Store

9. 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. When to Replace My Shoes • After 350-500 miles of running use • When it is 80% worn • Only run in your running shoes!

12. 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

13. 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

14. Types of Running Surfaces • Concrete • Asphalt • Cinder trails • Grass

15. 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

18. 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

19. Training Principles • 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”

20. 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

21. Common Running Mistakes • Starting too fast • Little or no warm-up and/or cool-down • Eating too much beforehand • Dehydration

22. 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

23. 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

24. 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

25. 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

26. 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. Training Programs

29. Trail Running

30. Calories Burned

31. 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

32. 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

33. 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 Rest Ice Compression Elevation

34. 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)

35. Other therapies

36. 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

37. 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

38. 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/

39. 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

40. What’s YOUR running plan?