Running-Seminar-Presentation-slides-2016
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This document provides information on running training and tips for 10k races. It discusses why people run, types of running including jogging for fitness and competitive running. Benefits of running include health, social aspects, and improved appearance. Types of training covered are aerobic endurance, VO2 max, lactate threshold, intervals, hill running, and efficiency training. The document provides tips for carb loading before races, starting slowly, focusing on breathing and form, breaking distances into chunks, and walking if needed. Stretching exercises and advice on injuries are also summarized.
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Running-Seminar-Presentation-slides-2016
- 1. “Striding to Success” Andrew Picken Health & Wellbeing Advisor
- 2. Sheffield ten ten ten 10 k 9th October 2016
- 3. Agenda • Why do we run • Types of running • Running benefits • Types of training / run cheats, tips and tricks
- 4. Why do we run • Everyone has their own agenda, keep fit etc. • Doubts???? • The Bug • Personal Aims • Realistic goals • So what now
- 5. Types of Running • So what are the reasons that make you run? • Jog for fun and fitness • As above but include races (charity) • Inquisitive running what can I do • Serious competitive running
- 7. Running Benefits • Do it anywhere • Make new friends • See the sunny side • Slip into skinny jeans • Do it year-round • Get a natural glow • Health Benefits
- 8. Types of Training for Endurance Runners • Aerobic Endurance Running • VO2Max Training • Lactate Threshold Training • Intervals • Hill Running • Efficiency • Recovery
- 9. Run Cheats • Cross trainer at the gym • Stepper at the gym • Walking • Low impact cardio • Concentrate on high intensity short bursts of cardio – sprint jog etc
- 10. Pre Race • Carb up the night before • Eat at least 2 – 3 hours before the race • Keep off your feet a few days before the race • Focus on good quality sleep • Hydrate
- 11. During the race • If in doubt start off slow (I would recommend this anyway) • As you warm up you will find your rythem • Focus on breathing – to supply your lungs with the oxygen required for running • Enjoy the outdoors
- 12. Psychological • 10k is 6.2 miles • 6 miles is 1 miles times 6 • 1 mile is only the length of Brookdale road 4 times. • See what I’m doing?
- 13. Bite size chunks • Don’t focus on the whole distance • Break down into small chunks • Run in the moment not for how long the run is • If you walk this isn’t failure you will still complete the distance • Secret: many ultra runners (distance over 26.2 miles) walk to conserve energy i.e up hills / harder sections.
- 14. Other runners • Focus on your own goal – to complete • Don’t get carried away and go over your pace to keep up with other runners
- 15. Stretching on the day of the race • Dynamic warm ups (pre race) • Passive stretching (post race)
- 16. •Any Questions
- 17. Exercise 1: Balance Single leg balance
- 18. Exercise 2: Stretches Hamstrings Standing Seated
- 20. Exercise 2: Stretches Calf stretch
- 21. Exercise 2: Stretches Soleus Stretch
- 23. Running Training & Tips
- 24. Every runner has a story. Brought up in enjoying outdoor pursuits Ran my first half marathon in 2006 (Leeds), ran my first Ultra 2016…hard but more feasible than you think! I have completed 5 marathons, 52 half marathons, N3P 24 hour challenge, Y3P in under 9 hours, coast and castles cycle challenge, triathlons and lead run groups. If you run you are a runner – whatever the distance.
- 25. “If you run, you are a runner” 5k, 10k, Half marathon, Marathon, Ultramarathon. Many distances, many different runners
- 26. Top tips… Look after your feet – get the right footwear! Have a plan that is achievable. Address injuries or niggles AS SOON AS YOU CAN. Running through an injury doesn’t make you “hard core” sometimes it is foolish. Mix it up – cross train, do weights, stretch, strengthen – makes you a better and stronger runner. Eat well. Drink well. Take rest days, sleep! Get running buddies! Join a club, get a friend running, get a dog, take your kids, get online (many MANY running forums out there)
Editor's Notes
- 1
- Most runners have a very personal reason(s) for running, something that is important to them and for their own benefit. Keep fit, lose weight, social running, achieve as best as we can and or competition. It does not matter which reason we choose, each and everyone finds his or her own level. Racing after agreeing in the pub Fear of the unknown. In all cases, there is the unknown factor, can I do this? can I run the distance? will I fit in? will I hold everyone up? In each instance, there is a common theme, we are prepared to give it a go, so the doubts are put to one side. The majority who start off with the idea of just keeping fit, soon catch “The Bug”, the elation that you achieved what you set out to do, soon turns into If I have done that what else can I do When you enter a race and put your number on, you wonder to yourself, how fast can I go? Will I finish, hope I don’t let the charity down, hope I beat joe bloggs, hope he falls and I pass him. You need to look back at the type of training, which will give you an idea of what you might achieve. Lots of people run at the same speed, same mileage, same route on each of their training runs, say that is a 6 mile run at 8 minute miling . They will then become proficient in running 6 miles at 8 minute miling So how do you get started
- There is a need to keep motivated, goals to set and keep So what are the reasons that make you run? What are your personal reasons and, just as if not more importantly, what are your “For a Cause” reasons? Think about it and write down all the reasons you run. You should keep a list and update it from time to time as this will keep you more motivated and make it easier to get out and run. It will give you more value and self worth as a result of your running. And it will benefit not only yourself, but provide benefit to others in need. To lose weight For other health reasons (i.e., family history of heart disease or diabetes) To be an example to my kids of an active lifestyle Spend time with my spouse/friends/family Helps me relax/relieve stress/get away from the business of life Enjoy nature Love to compete in races To prove to myself and others I can do this (x distance) The fun of the event (mud race, color race, Disney race, light race, etc.) So I can eat whatever I want (within reason)
- Do it anywhere Run, that is. Whether on the treadmill or in the park, it’s easy to rack up miles. Even better: Try lacing up the trainers on that next holiday to explore a new place. Make new friends Tired of meeting randoms at the bar? Check out local running groups or websites like to hit the road with other health-minded folks. “Twenty questions” is just as good over a run (boozy brunches optional). See the sunny side Active folks see the glass as half full not only while they exercise, but for up to twice as long after hanging up their kicks than their less mobile counterparts . Talk about “Happy Feet!” Slip into skinny jeans Running is one of the best calorie burners out there. For a 160-lb person it can burn more than 850 calories an hour. Not like we’re counting or anything. Do it year-round Rack up those miles no matter what the weatherman says (dress appropriately, though!). Temperatures still not just right? Jazz up the ol’ treadmill run to get the same health benefits inside Get a natural glow Believe it or not, working up a sweat can rid the face of gunk that clogs pores and leads to breakouts. A solid sweat session can also boost natural oils, keeping things fresh and healthy. (Just remember to remove makeup pre-workout and wash gently afterward to avoid breakouts.) Health Benefits, live longer, exercise the heart, build stronger bones, better sleep. Gets rid of stress