RUNNING BASICS…

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RUNNING BASICS

• Getting you the basics of what you need to know
  to get started running, whether its a 5K, ½
  Marathon, or Marathon!

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WHAT WELL COVER

• Nutrition
• Hydration
• Stretching
• Proper Form
• Overcoming Speedbumps
• 5K
• Half Marathon
• Marathon

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NUTRITION

• Key nutrients every runner needs
• Iron
• Calcium
• Vitamin E
• Omega 3s

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IRON

• Fatigue Fighternecessary for hemoglobin
  production that carries oxygen from the lungs to
  muscles
• Runners more likely to experience low iron levels
  due to minerals lost in sweat and impact of
  footstrike (damages red blood cells in feet)

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IRONGet It!

• Lean cuts of beef (loin or round)
• Dark poultry
• Clams and oysters
• Fortified cereals (Cheerios is great!)
• Broccoli
• Beanskidney, black, garbanzo
• Men 8-11mgs/day
• Women 18mgs/day

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IRONMaximize It!

• Vitamin C increases iron absorption
• Examples Mandarin oranges on spinach salad,
  iron-fortified cereal plus orange juice
• Protein helps unlock iron in beans, so serve them
  with beef, chicken, tofu or fish
• Avoid coffee or tea with meals
• Their polyphenols can block iron absorption

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CALCIUM

• Running and other weight-bearing activities
  strengthen bones
• Calcium aids this process, but when body is low
  on calcium, it takes it from bodys skeleton,
  increasing risk of cracking bones stress
  fractures

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CALCIUMGet It!

• Low-fat or fat-free yogurt and milk provide
  30-40 of your Daily Value in one 8 ounce serving
  (watch added sugars in yogurt)
• Vegetable sourcesspinach
• Calcium-fortified foods such as energy bars and
  orange juice
• Aim for 1000-1500mg/day

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CALCIUMMaximize It!

• Vitamin D aids calcium absorption
• Dairy excellent source
• Vitamin C boost amount of calcium absorbed
• Example Mix strawberries, kiwi, or other fruit
  high in Vitamin C with cottage cheese, or yogurt
  for a smoothie

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VITAMIN E

• This antioxidant guards from potential cell
  damage by combating oxidation
• Fat soluble
• Requirements increase with exerciseincreasing
  mileage demands more Vitamin E than running
  constant distance

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VITAMIN EGet It!

• One ounce of almonds, sunflower seeds, and hazel
  nuts provide 20-40 of your Daily Value
• One tablespoon sunflower or safflower oil
• Aim for 15mgs/day
• Maximize it by eating foots fortified with
  Vitamin Eeasier for body to absorb food form
  than supplements

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OMEGA 3s

• Commonly linked to heart health, also has
  anti-inflammatory properties to relieve joint
  pain
• May also prevent joint pain
• May prevent exercise-induced asthma
• Increase post-exercise lung function by 64

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OMEGA 3sGet Them!

• Recommend 1.1-1.6 grams/day
• 2 servings of fatty fish/week
• Salmon, herring, sardines, swordfish, and tuna
  best sources
• Fish Oil supplements
• Look for 400mg EPA 200mg DHA
• Choose enteric coated

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OMEGA 3sGet Them!

• Plant sources (ALA) less effective than those in
  fish
• Body only processes 3-5 of ALA you eat so
  serving value reduces (Ex Walnuts2.5
  grams/serving, but only provides .12 grams after
  body processes it)
• Walnuts, flaxseed, canola oil, Smart Balance
  Omega Peanut Butter

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HYDRATION

• Too littledehydration
• Too much could lead to hyponatremia (low
  blood-sodium levels)
• Drink minimum 64 ounces of water per day
  regularly
• Drink 8-16 ounces at least 1 hour pre-exercise
• Drink between 14-27 ounces/hour during race
• Weigh self naked before and after a hard one-hour
  run (one pound loss16 ounces water)
• Replenish at hourly rate based on above
  calculation

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STRETCHING

• Flexible body is
• More efficient
• More gains in strength and endurance
• Enjoys more range of motion
• Less injury-prone
• Recovers more quickly
• Feels better

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STRETCHINGGroups of Muscles

• Lower legcalves, soleus, Achilles
• Ex Calf rocker, heels off a step, partner
  shin-stretch
• Upper leghamstrings, quadriceps, gluteals,
  ab/adductors
• Ex side-lunges, hurdlers stretch, knee to
  chest, partner hamstring stretch, butterflies

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STRETCHINGGroups of Muscles

• Lower back/glutes
• Ex pull knees to chest, pretzel, cross legs
  while lying on back
• Upper back/arms
• Ex arm across front, chest stretch, arm dropped
  behind head, neck rolls

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PROPER FORM

• Head Tilt
• Look ahead naturally, not down at feet
• Dont allow chin to jut out
• Focus on straight neck and backproper body
  alignment
• Shoulders
• Important to keep upper body relaxed
• Low and loose, not high and tight
• Remain leveldo not dip side to side with strides

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PROPER FORM

• Arms
• Hands control tension in upper body
• Arm swing works in conjunctions with your leg
  stride to drive forward
• Keep hands in unclenched fists, with fingers
  lightly touching palms (carry a potato chip w/out
  crushing it)
• Swing forward and backnot across body
• Elbows at 90-degree angle
• When you feel fist clench or forearms tensing,
  drop arms to sides and shake them out for a few
  seconds

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PROPER FORM

• Torso
• Run tallfocus on keeping head up, shoulders
  loose, and stretch yourself up to your full
  height with your back comfortably straight.
• If you start to slouch, take a deep breath and
  feel yourself naturally straightenas you exhale,
  simply maintain that upright position

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PROPER FORM

• Hips
• Center of gravity, so key to good posture
• If you allow torso to hunch over or lean too far
  forward during a run, your pelvis will tilt
  forward as well, putting pressure on low back and
  putting rest of lower body out of alignment
• Think of pelvis as a bowl of marblesdont spill
  them by tilting the bowl!

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PROPER FORM

• Legs/Stride
• Slight knee lift, quick leg turnover, short
  stride
• Feet should land under body
• As foot strikes ground, knee should be slightly
  flexed so it can bend naturally on impact
• If lower leg extends out in front of your body,
  your stride is too long

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PROPER FORM

• Ankles/Feet
• With each step, hit the ground lightlylanding
  between your heel and midfootthen quickly roll
  forward
• Keep ankle flexed as foot rolls forward to create
  more force for push-off
• As roll onto toes, try to spring off ground. You
  should feel your calf muscles propelling you
  forward on each step.
• Feet should NOT slap loudly as they hit the
  groundgood running is springy and quiet

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OVERCOMING SPEEDBUMPS

• Stomach Cramps
• Nausea
• Diarrhea
• Muscle Cramps

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OVERCOMING SPEEDBUMPS

• Stomach Cramps
• Related to food/drink before and/or during
  running
• Speed of run
• Experiment with foods to see what is best
  compatible with bodyneed to be more careful with
  food w/fast-paced run
• Avoid high fiber/protein foods before run
• Avoid highly concentrated beverages
• If using a gel carbohydrate supplement, be sure
  to chase it with water

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OVERCOMING SPEEDBUMPS

• Nausea
• 1 reason Dehydration
• Important warning sign of heat injury
• To avoid Stay well-hydrated before and during
  run and eat properly65 of total calories from a
  meal should be from carbohydrate sources

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OVERCOMING SPEEDBUMPS

• Diarrhea
• Usually caused by an overabundance of roughage in
  ones diet prior to running
• Ex Salad, corn, cereal, etc.
• If you find a certain food bothers you, eliminate
  those foods prior to next run

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OVERCOMING SPEEDBUMPS

• Muscle Cramps
• Often result of dehydration
• Water is drink of choiceif running longer than
  one hour, consider a sports drink to replace lost
  electrolytes
• Drink at a minimum every 25-30 minutes to stay
  well hydrated
• If begin to cramp, take a couple minutes to
  stretch the area well
• Massage therapy on a regular basis is a great way
  to keep muscles in top shape

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TRAINING5K!

• 3.1 miles
• Run 3-4 times per week and be ready in just 5
  weeks!
• While training, focus on minutes, not mileage
• Most training should be at a comfortable paceif
  going for speed, add some faster training
  (running three 1-mile intervals with recovery
  between will do more to increase your sustainable
  running pace than running 3 miles at once)

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TRAINING5K!

• At least one workout per week should be focused
  on increasing amount you can run at once (either
  distance of race or estimated time of completion)
• Goal Run 6 miles once/week
• Of 3-4 workouts/week, 1-2 should be at a faster
  pace
• Can substitute intervals20 minutes speedwork, 4
  minutes at easy pace, 1 minute hard pace
• Always be sure to incorporate an easy 5-10 minute
  warm-up and cool down!

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RACE DAY5K!

• Greatest challengefinding right pace
• First-time racersget in back of pack at starting
  line
• Run final mile fastest
• How fast? Race about 30 seconds/mile faster than
  normal training pace
• Ex 9 minute-mileapprox. 2633 completion time

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TRAININGHalf Marathon!

• Profile
• Youve run for at least a year and can run 5
  miles without distress
• Average 15-20 miles per week
• Finished a 5K, possibly a 10K
• Race time is less important than finishing

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TRAININGHalf Marathon!

• Training basics
• REST means NO RUNNING!
• EASY RUNS means totally comfortable and
  controlled (you should easily be able to speak).
  Youll feel as if you can go faster, but DONT
• LONG RUNS are any steady run longer than race
  distance, designed to enhance endurance. Tip
  Find a weekly training partneryoull have plenty
  of time to talk about whatever may come up! ?
• SPEEDWORK means bursts of running shorter
  distances, some at your race goal pace, some
  faster. This increases cardiac strength,
  biomechanical efficiency, better running economy,
  and the psychological toughness that racing
  demands.

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TRAININGHalf Marathon!

• Two important tasks
• Incrementally increase your weekly mileage and
  long runmore endurance
• Gradual longer bits of running at a
  faster-than-normal pacemore stamina

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TRAININGMarathon!

• Follow training basics of half-marathon
• Allow a minimum 16 weeks to prepare
• Before running a full marathon, you should have
  already completed a half-marathon

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TRAININGMarathon!

• One month to go
• Choose shoes and socks (wear them on at least one
  10-mile run at marathon pace)
• Add speed to your longest long run (normally 4
  weeks out)
• Mimic the course (if you dont have access to
  similar terrain, use treadmill, stairways, or
  stadium steps)
• Practice drinking on the run
• Dress the part
• Dont get greedy and do TOO much!

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TRAININGMarathon!

• One week to go
• Run a dress rehearsal (run 3-5 miles at marathon
  pace in race day outfit)
• Run at the same time as start of race
• Chill outreduce unnecessary stress stay off
  your feet
• Carb-load, dont fat-load. Dont increase total
  food consumption, just percentage of calories
  from carbs.
• Go with what you knowthis is not the time to
  make changes (whether its physical training or
  nutrition)!

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TRAININGMarathon!

• Day of Race
• Eat breakfast (2-3 hours before start)
• Aim for a few hundred calories (ex bagel and
  banana or toast and a sports bar)
• Warm up (but just a little)
• Need to preserve glycogen storesno more than 10
  minutes of light jogging, finish 15 minutes
  before start of race. Stretch before and after!
  Walking around is also good
• Collect yourself
• Remind yourself why youre here take confidence
  in the months of preparation you have spent

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TRAININGMarathon!

• Day of Race (continued)
• Line up loosestretch 15 minutes prior to race,
  concentrating on back side of body
• Start slow
• Run first 2-3 miles 10-15 seconds slower than
  goal pace to preserve glycogen stores
• Think laps, not miles
• Use the 3-mile segments as laps to make it more
  mentally manageable
• Play games
• Occupy your mindsing a song from start to
  finish, calculate your exact percentage of race
  finished, etc

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TRAININGMarathon!

• And the biggest thing to remember
• PAIN IS TEMPORARY, PRIDE IS FOREVER!
• You have been so dedicated and completed a very
  challenging task!
• GOOD LUCK!

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RESOURCES

• www.runnersworld.com
• Excellent nutrition training tips, as well as
  sample training routines
• www.marathontraining.com
• Injury prevention, stretching tips, as well as
  training and nutrition advice
• www.halhigdon.com
• Great training tips and schedules for 5K-Marathon
  races
• www.lincolnrun.org
• Look up events in the Lincoln Area sponsored by
  the Lincoln Track Club