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

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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

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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

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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 feetNormal feetHigh arch feet

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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

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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 RunningRunning 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

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Types of Running Surfaces

• Concrete• Asphalt• Cinder trails• Grass

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Getting Started• Now that I know why I should run, the basic

form and the equipment I need, how do I get started? Consider:PaceProgressionSafetyTraining principles

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Progression

• Change only one variable at a time to help avoid injury and burnout. For example:Increase distance orIncrease intensity orIncrease 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

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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”

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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

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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 Stretch24

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

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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

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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

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Training Programs

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Trail Running

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Calories Burned

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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

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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

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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

Elevation35

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)

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Other therapies

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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 test38

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 Welch39

Other Resources for RunnersMileage 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/

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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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