1. Running:
Technique and Gear
A quick introduction

2. Technique? Why bother?
• Don’t we all know how to run/walk/climb?
• Heel, Midfoot, and Toe strike
• What about my arms?
• Some illustrative video examples

3. Technique Key Points
1. High Cadence – aim to have your feet strike the ground
between 160 beets – 180 beets per minute (conversely,
short strides)
2. Good posture – body should be straight, spine aligned, lean
from your ankles
3. Your legs and feet: Knees bent and flexible, land on your
mid-foot rather than your heel

4. Gear(Fred’s favorite!) :Carrying Stuff
How to carry your ID, keys, water
1) Hands
2) Pockets
3) Belts
4) Backpacks
5) Being resourceful: choosing to carry less

5. Gear(Fred’s favorite!) :Clothing
Key point: Cotton Kills
• Find comfortable, non-chafing, lightweight materials
• Visibility is really key (Margot)
• Pockets are nice (in moderation)
• Shorts vs. Tights vs. Pants
• Shirts vs. Tanks vs. Long sleeved
• What about jackets?!

6. Gear(Fred’s favorite!) :Sun Protection
Key point: Use it.
• Sunblock.
• Cover up.
• Wear a hat/visor.
Like this  not that 

7. Gear(Fred’s POV) :SHOES
One perspective: