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Running Tips

Movement and Heart Workshop

December 2008

Tehran

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What Clothes to Wear While Running

When you first get started with running, just wear comfortable clothes that you would workout in

Women should make sure that they're wearing a good supportive sports bra.

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What Clothes to Wear While Running

If you start getting more serious about running, start to invest in some technical running clothes

Unlike cotton clothing, synthetic fabrics, such as CoolMax or Dry-Fit, wick moisture away from your skin.

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How to Dress for Hot Weather Running Runners need to take precautions when

running in the heat and humidity Wear Synthetic-blend Clothing Choose Running Socks Carefully

Dress Lightly Wear Shades Use Sunscreen.

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How to Dress for Cold Weather Running Cold weather doesn't mean that you have to

banish yourself to the treadmill all winter long Head and Neck Upper Body Lower Body.

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Head and Neck On cold days, you'll lose a reported 40% of

your heat from your head, so it's important to keep it covered

Thermal hat Neck Gaiter Balaclava Chapstick/Vaseline.

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Upper Body The key to winter running

dressing, especially with your upper body, is layering

Wicking Base Layer layer closest to your body: such as DryFit, Thinsulate, Thermax, CoolMax, polypropolene, or silk

Insulating Layer Wind- and Water-proof

Outer Layer Gloves/Mittens.

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Lower Body

Tights/Running Pants:of synthetic material such as Thermion, Thinsulate, Thermax, Coolmax, polypropolene, and/or silk

Shoes Socks.

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Type of Socks Material is the most important factor to

consider Stay away from 100% cotton socks Look for synthetic blends like those made

from polyester, acrylic, or CoolMax Wool blends such as SmartWool for winter

running Double-layer socks.

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Safety Tips for Running in the Dark

With busy schedules and limited hours of daylight, some runners find their only time to run is in the darkness of early morning or evening.

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Guidelines for Running in the Dark Always Run Against Traffic Be Visible Always Have Identification on You Vary Your Routes and Times Run With a Buddy Carry a Cell Phone Watch Out for Bikes and Runners Follow Your Instincts Ditch Your Music.

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Tips for Running in the Rain Dress in Layers Wear a Hat Don't Overdress Be Visible Use a Garbage Bag Just Run Dry Out Your Shoes.

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Tips for Preventing Heat-Related Illnesses

Running in heat and humidity can put you at risk for dehydration, heat stroke and other heat-related illnesses

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Tips for Preventing Heat-Related Illnesses

Stay Hydrated drinking fluids before, during and after exercise drink before workouts and make sure you have access to

fluids if exercising longer than 30 minutes Choose Clothing Carefully Don't Push It Make a Splash Be Educated

If feeling feel faint, dizzy, disoriented, have stopped sweating, or your skin is cool and clammy, slow down or stop running

If symptoms continue, sit or lie down in the shade and seek help.

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Top 10 Running Surfaces Grass Woodland Trails Earth Cinders Synthetic Track Treadmill Asphalt Sand Concrete Snow.

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GrassPros:

•soft and easy on the legs in terms of impact•Makes the muscles work hard •builds strength •gives space to run without tight turns

Cons:•uneven and dangerous for runners with unstable ankles •slippery when wet, brings allergies•its softness tires legs surprisingly quickly.

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Asphalt Pros:

one of the fastest surfaces easy to measure distances Easy to keep up a steady rhythm puts less strain on the Achilles tendon than softer or uneven

terrains

Cons: cambers pot-holes traffic puts strain

on the body.

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Woodland Trail

Pros: •easy on the legs•located in scenic areas

Cons: •muddy and slippery•Tree roots can be a hazard for unwary runners.

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Synthetic Track

Pros: • a reasonably forgiving surface • being exactly 400 meters around, make measuring distances and timing sessions easy

Cons: • With two long curves on every lap, ankles, knees and hips are put under more stress than usual• Longer runs also become very tedious.

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Snow Pros:

a sense of adventure forces a slow pace

Cons: slippery, and slush hide dangerous objects cause muscle fatigue bad for your shoes.

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Concrete

Pros: •easily accessible and very flat•Pavements and no traffic

Cons: Injury because:

•The combination of a hard surface (reckoned to be 10 times as hard as asphalt), •Kerbs•need to sidestep pedestrians.

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Sand

Pros:

•opportunity to run barefoot •good resistance training and strengthens the legs.

Cons: •a higher risk of Achilles tendon injury•the tilt of the surface puts uneven stresses on the body•risk of blisters.

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Cons: not very exciting More sweating too expensive for most individual runners

Treadmill

Pros: •easy on the legs•desired pace •no worries about external factors such as dogs, wind and bad weather •ideal for speedwork.

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Common Running Injuries Ankle Sprains

- caused by the twisting or rolling of ankle - result: swelling and pain above and around the ankle

Black Toenails- caused by the toes rubbing up against the front of the running shoe - a blood blister forms under the toenail and the nail eventually falls off

Blisters- fluid-filled bubbles of skin on your feet – can be painful and keep you from running

Illiotibial Band Syndrome (ITBS) - marked by a sharp, burning knee or hip pain- common injury among runners

Muscle Pulls or Strains - common and annoying injuries for runners-marked by pain and tightness in the affected muscle.

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Common Running Injuries Runner's Knee

- injury among long-distance runners- soreness around and sometimes behind the kneecap

Plantar Fasciitis- heel pain in runners is usually caused by inflammation of the plantar fascia, a condition known as plantar fasciitis.

Shin Splints- the most common injuries for beginner runners- pain in the front or inner side of the lower leg

Stress Fractures- Stress fractures, or tiny cracks in the surface of a bone, are serious running injuries -requires immediate treatment.

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Reasons for Running Injuries

1. Incorrect training and preparation2. Past history of a running injury3. Biomechanical “abnormalities”4. Inappropriate training surfaces5. Inadequate warm-up6. Inflexibility7. Incorrect or worn running shoes8. Muscle weakness and imbalances 9. Inadequate nutrition.

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