Beginner’s Run Clinic
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Running clinic for beginners. Tips and techniques for running injury free.
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Beginner’s Run Clinic
- 1. Beginner’s Run Clinic Tips on running injury free
- 2. Why I Like To Run • It seems like a natural thing to do. • I like the feeling of moving well under my own power. • It relieves stress • It improves cardio help and endurance • You can do it anywhere • Improvement means doing things you are not good at. • Goal setting aspect – work towards a goal and seeing the results (begin with the end in mind) • It can assist in weight loss when combined with proper nutrition
- 3. How injuries can occur • Insufficient warm ups • Doing too much, too soon. • Not enough recovery between runs • Improper technique • Poor running surface • Incorrect shoe for running style • Muscle imbalance • Flexibility issues
- 4. Running Form and Posture • GOAL – minimize impact of running and balance the muscle groups used in running • KEY – 30 footfalls per 10 seconds • Do not overstride • No heel landing, try to land your foot underneath torso – with a midfoot strike • Key move after landing is to quickly your heel with a moderately stiff ankle • Avoid lateral or rotational movement • Maintain economy • Body and face relaxed • Arms – elbows at 90 deg, hands should not pass far in front of body
- 5. Run Workouts • Warmup / Drills / Main Set / Cool Down / Stretch • Start with a mix of walking / running ie 1 minute walk, 1 minute run. This is called the BASE training • Increase the run ratio week by week. • Total run mileage or time should not increase by more than 10% a week • Too much too soon will discourage you by injury, burnout, discomfort. • Set an initial goal of running XX minutes straight. • Run for yourself, do not compare with others. (Sample run workouts on 2nd set of slides)
- 6. Muscle Groups • Good running technique will balance the use of the following muscles: • Hamstring • Calf – Upper / Lower • Quads • Hip Flexor • Lower Back • Butt/glutes • Shins • Groin • Make sure to allot enough time to stretch these muscles AFTER the workout.
- 7. Lifelong Fitness Quest • Sticking with a good base training program will reward you with steady progress, less stress, more energy and a host of health benefits. • Those who are overeager will be penalized with injuries, burnout and the like. • Be slow, not sorry • Be safe – bright running wear, run in a group, and in known areas. •