1. Where to start and how to stay motivated
Running 101
Where to start and how to stay motivated
12/1/2018
Misty Graham

2. Weight distribution of 100 average Americans, cdc
There is an obesity epidemic in the U.S. Running and eating healthy can help you lose weight!
There are many other benefits to running as well, such as:
A stronger heart and body
Lowered cholesterol and blood pressure
Reduces Stress
12/1/2018
Misty Graham

3. How to get started- It’s easy!
Running requires little cost investment. You will need:
Good running shoes
Comfortable clothes
The best part about running is that you can do it anywhere!
12/1/2018
Misty Graham

4. Finding the right shoe
A good running shoe is a must. It is the one thing that you should invest in.
Visit a reputable running store to have your gait analyzed so you will know what type of shoe will be best for you, even if you buy them somewhere else.
Try on several pairs of shoes and don’t be afraid to give them a test run on the treadmill at the running store.
Choose shoes on what feel the best, not which shoe looks the best!
12/1/2018
Misty Graham

5. What to wear Temperature Top Bottom
You don’t have to spend a lot of money on fancy running gear. Just wear something that is comfortable and right for the weather. The general rule is to dress as if it is 20 degrees warmer. So if it’s 50 degrees dress as you would on a 70 degree day.
Temperature
Top
Bottom
50° plus
Short sleeved top, or thin long sleeved top.
Consider a longer-cut short than you'd wear in the summer, or wear capris.
35° - 50°
Layer two long-sleeve shirts, or wear one long-sleeve with a breathable wind- or waterproof jacket, a thicker vest, or a thin midlayer.
Capris or three-quarter-length tights. Alternatively: long tights or pants.
20° - 35°
Double up on long-sleeve shirts, or wear a long-sleeve shirt with a thin midlayer and thin jacket, or a heavier version of either.
Brushed tights or pants; consider a pair of wool underwear. Wear socks high enough to cover any exposed skin.
0° - 20°
A long-sleeve shirt tucked into your bottoms and/or a midlayer that zips up to protect your neck, plus an insulated jacket. Long socks.
Brushed, insulated tights or pants made of wind- and water-blocking fabrics.
*Find these clothing suggestions and more great running tips at Runner’s World.
12/1/2018
Misty Graham

6. Get Moving!
Work at your own pace, do what you can. Each day you will get better!
Get a group of friends together, or try the couch to 5k program.
12/1/2018
Misty Graham

7. Variety is the key to success
Add cross training and different types of run workouts to avoid boredom!
Long Runs
Speed workouts
Fartlek’s
Yoga
Kickboxing
Weight training
Walking
12/1/2018
Misty Graham

8. Running Workouts
What do they mean?
12/1/2018
Misty Graham

9. Tempo Run
Tempo runs should be at a pace that is hard, but manageable. You should be able to say a few words, but not carry on a conversation.
These runs should be done at race pace.
These runs put you on the edge of lactic acid build-up.
Lactic acid is what builds up in your muscles and causes them to feel heavy.
Always make sure you warm up and stretch before a running.
12/1/2018
Misty Graham

10. Long Run Long runs should be slower than race pace, and longer.
The length will be determined by what type of race you are training for and what you are capable of doing.
Long runs help build strength and teach you how to deal with fatigue.
Make sure you are drinking plenty of water, even in the winter.
12/1/2018
Misty Graham

11. Speed workout
Speed workouts might end up being the same distance you normally run but are done in short bursts.
They are faster than race pace.
Repeats- generally 400 to 1600 meter runs with a break of 1 to 3 minutes in between. The goal is to choose a pace and consistently stick to it.
Ladders- Short distances going up and then down, for example one 200, 400, 800, then 800, 400, 200 with 1 to 3 minutes rest in between.
Do what is reasonable for you. Don’t push too hard or you risk injury.
12/1/2018
Misty Graham

12. Fartlek
This is a type of run where you vary your pace during your run.
Make it fun! You can run for 10 minutes and run hard for 1 minute, or say I will run hard from this pole to the next.
Fartlek's are a good way to gain endurance and help you work through lactic acid build-up.
Make sure you vary workouts each week, and never do two hard workouts back to back.
12/1/2018
Misty Graham

13. Recovery Days
These can be days where you run for 15 minutes, run an easy pace, or not even run at all.
You Deserve a Break!
Listen to your body, but know you can do more than you think you can!
12/1/2018
Misty Graham

14. Resources for Runners Nike Plus
Use this app on your smart phone to track your runs, compete against friends, and share on social media. Receive updates on pace, and cheers to keep you motivated.
Couch to 5k
This app takes you from a non-runner to a 5k. Just download it and follow the plan!
Runningmap.com
Use this website to plan your routes and figure out your mileage
Calories Burned Running
Use this calculator to figure out just how many calories you burned on your run.
Cool Running Pace Calculator
Use this site to figure out what your pace per mile was or what pace you need to run to hit your goals.
12/1/2018
Misty Graham

15. DON’T QUIT Find a local race at Home
Winter Running
Color Run
Apache 5k Team Winners
First 5k
FV GMC’s
Misty Graham has been running with her family for 3 years. She has lost 55 pounds in the process.
DON’T
QUIT
Find a local race at
Home
12/1/2018
Misty Graham