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C25K and Running Concepts

C25K and Running Concepts. Easy steps to making your own running program. Before you start . Medical Clearance History of running injuries? Consider doing some strength training / Physical therapy before running Get good shoes. Good Shoes. Go to a Running Specialty Store Ask questions

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C25K and Running Concepts

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  1. C25K and Running Concepts Easy steps to making your own running program

  2. Before you start • Medical Clearance • History of running injuries? • Consider doing some strength training / Physical therapy before running • Get good shoes

  3. Good Shoes • Go to a Running Specialty Store • Ask questions • Brand doesn’t matter

  4. Threshold Pace • Defined by effort • Heart Rate • Talk Test • Lab Testing VO2 Max

  5. Three Runs • Long Run • Run or walk for 45 minutes or more • Tempo Run • Effort above threshold heart rate for over 5 minutes • Interval Run • Effort above threshold heart rate for 2 to 5 minutes, repeated with rest in between

  6. Day 1- Long • Run, jog or walk for 30-45 min • Stretch before and after • Start with first 5 min easy (warm up) • Conversational pace • End with last 5 min easy (cool Down)

  7. Day 2 – Intervals • Easy for 5:00 (warm up) • Go faster for 1:00 • Walk or jog for 1:30 • Alternate faster / easy for total of 20:00

  8. Day 3- Threshold • Easy for 5:00 (warm up) • A little faster than conversational pace for 20:00 • Easy 5:00 (cool down) • In C25K plan this doesn’t start until week 4 or 5

  9. Running Form • Walking- shorter strides, but still heel strike • Running- short strides with 170-180 steps per minute • Running- hit ground with foot under center of gravity

  10. Running form • Don’t shuffle • Heel float • Knee drive • Arms • Don’t cross mid line with hands • About 90 degree bend • Moderate swing

  11. Running form

  12. Running form

  13. Hydration and fuel • Water! • For sessions under 2 hours, there is no need for Gatorade • In heat, take in water before, during and after a workout • Plan for water fountains, carry small water bottle or leave one out along course

  14. Motivation • What motivates YOU? • Group Runs • Race Goals • Mileage Goals • Competitive Goals

  15. Final Thoughts • Make a plan • Work your plan • Have faith in your methods

  16. Resources • www.C25K.com • www.CoachDanClark.com • http://www.runnersworld.com/training/getting-started • www.LloydClarkeSports.com • http://www.jeffgalloway.com/

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