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Running For Dummies Ramstein HAWC Anybody can be a runner. We were meant to move. We were meant to run. Its the easiest sport. –Bill Rodgers.

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Presentation on theme: "Running For Dummies Ramstein HAWC Anybody can be a runner. We were meant to move. We were meant to run. Its the easiest sport. –Bill Rodgers."— Presentation transcript:

1 Running For Dummies Ramstein HAWC Anybody can be a runner. We were meant to move. We were meant to run. Its the easiest sport. –Bill Rodgers

2 Links MHsO-JI8 (runner) MHsO-JI8 cT55_7zA (over) cT55_7zA cT55_7zA (under) cT55_7zA -w3LtLUo&feature=related (normal) -w3LtLUo&feature=related 2

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4 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

5 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

6 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

7 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

8 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 tiltFoot Shape

9 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

10 YOU…at the Running Store You at the Running Store

11 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

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13 When to Replace My Shoes After miles of running use When it is 80% worn Only run in your running shoes! 13

14 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

15 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 arent diminished by getting wet, and wear a cap and gloves 15

16 Types of Running Surfaces Concrete Asphalt Cinder trails Grass 16

17 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

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20 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 thats in him. --Bill Pearsons 20

21 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

22 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

23 Common Running Mistakes Starting too fast Little or no warm-up and/or cool-down Eating too much beforehand Dehydration 23

24 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

25 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 seconds and repeat 25

26 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

27 Training Types Distance - long with a slow pace Interval - high intensity for 3-5 minutes with equal rest periods ( 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

28 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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30 Training Programs 30

31 Trail Running 31

32 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/MileYour 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

33 Safety Tips Run against traffic so you can observe approaching vehicles Dont 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

34 Hydration Before: drink 2 cups of water 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

35 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 35

36 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

37 Other therapies 37

38 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: m hard, followed by recovery –Tempo Runs: speed endurance 3) Dont forget to practice the test 38

39 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. Dont spend the rest of your life wondering if you can do it. –Priscilla Welch 39

40 Other Resources for Runners Mileage logs Sample running programs Sports nutrition resources 40

41 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 41

42 Whats YOUR running plan? 42

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