Runner
No.1
2 Runner
Contents Getting Started with running........................................................... 4 7 Running Essentials.............................................................................9 10 Common Running Mistakes to Avoid.........................................12
3 Runner
Getting Started with running
Getting Started with running Starting a new running habit can feel overwhelming to a beginner runner. Instead of starting your running habit blindly, it’s helpful to learn some basic information about running. Here are some of the basics about running to help you get started.
How to Run Properly Improving your running form can help
less stress on your body. Follow these tips
you run faster, more efficiently, and with
to work on perfecting your running form. 4
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Getting Started with running
Look Ahead Your eyes should be focused on the ground
running form, but it’s also a safer way to
about 10 to 20 feet ahead of you. Don’t
run because you can see what’s coming.
stare at your feet. Not only is this proper
Land Midfoot Don’t be a toe runner or a heel-striker.
and you’re braking, which wastes en-
If you land on your toes, your calves
ergy and may cause injury. Try to land
will get tight or fatigue quickly and
on the middle of your foot, and then
you may develop shin pain. Landing on
roll through to the front of your toes.
your heels means you have overstrided
Keep Hands at Your Waist Try to keep your hands at waist level,
by their chest, especially as they get
right about where they might lightly
tired. Ironically, you may actually get
brush your hip. Your arms should be at a
more tired by holding your arms that
90 degree angle. Some beginners have
way and you’ll start to feel tightness
a tendency to hold their hands way up
and tension in your shoulders and neck.
Relax Your Hands As you run, keep your arms and hands
egg and you don’t want to break it. Don’t
as relaxed as possible. You can gently
clench your fists because it can lead to
cup your hands, as if you are holding an
tightness in the arms, shoulders, and neck.
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Getting Started with running
Check Your Posture Keep your posture straight and erect. Your
pain. When you feel yourself slouching,
head should be up,
poke your chest out.
your back straight, and
Relax
shoulders level. Keep
ders, Too. Your shoul-
your shoulders
un-
ders should be re-
der your ears and main-
laxed and square or
tain a neutral pelvis.
facing
Make sure you’re not
hunched over. Round-
leaning
or
ing the shoulders too
back at your waist,
far forward tends to
which some runners
tighten the chest and
do as they get fatigued.
restrict
Check your posture
Rotate Arms from the
once in a while. When
Shoulder.Your
arms
you’re tired at the end
should
back
of your run, it’s com-
and forth from your
forward
mon to slump over a little, which can
Your
Shoul-
forward,
not
breathing.
swing
shoulder joint, not your elbow joint.
lead to neck, shoulder, and lower-back
Don’t Bounce Try to keep your stride low to the
on your lower body. The higher you lift
ground and focus on quick stride turn-
yourself off the ground, the greater the
over. Too much up-and-down move-
shock you have to absorb when land-
ment is wasted energy and can be hard
ing and the faster your legs will fatigue.
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Getting Started with running
Keep Arms at Your Side Avoid side-to-side arm swinging. If
you’re not breathing efficiently. Imag-
your arms cross over your chest, you’re
ine a vertical line splitting your body in
more likely to slouch, which means
half -- your hands should not cross it.
How to Warm Up and Cool Down All of your runs should start with a warm-
the warm-up also helps minimize stress
up and end with a cooldown. Why are
on your heart when you start your run.
they so important? A good warm-up di-
Just as critical, the cooldown keeps the
lates your blood vessels, ensuring that
blood flowing throughout the body. Stop-
your muscles are well supplied with
ping suddenly can cause light-headed-
oxygen. It also raises your muscles’ tem-
ness because your heart rate and blood
perature for optimal flexibility and effi-
pressure drop rapidly. Winding down
ciency. By slowly raising your heart rate,
slowly allows them to fall gradually. ■
Facts
In 1593 William Shakespear wrote in Taming of the Shrew, Katerina tells off a gentleman to go jogging till his boots go green; this was a proverb meaning going when you are most ready or able. The etymology of the word is unknown, but it may be related to shog or be a new invention in the sixteenth century. At that point, it usually meant to leave. The term “jog” was often used in English and American literature to describe short quick movements, either intentional or unintentional. Richard Jefferies, an English Naturalist, wrote of “joggers” describing them as quickly moving people who brushed others aside as they passed.
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7 Running Essentials
Difficulty: Easy Time Required: 5-10 minutes for warm-up; 5-10 minutes for cooldown Here’s How: •
•
It’s not a good idea to stretch cold muscles, so don’t start with stretching. Do about 5-10 minutes of light aerobic exercise to loosen up your muscles and warm you up for your run. Try walking briskly, jogging slowly, or cycling on a stationary bike. Make sure you don’t rush your warm-up. Begin your run. Don’t start out racing, but instead jog slowly and gradually build up your speed.
•
After you finish your run, cool down by walking or slowly jogging for 5 to 10 minutes.
•
Stretch fully after your cooldown. Your body should be warm and stretching should be easy.
•
Stretch your lower back, neck, calves, quadriceps, hamstrings and groin area. Hold each stretch for 15 to 30 seconds.
Tips: Never bounce while stretching. Hold still on each stretch for 15 to 30 seconds. Perform each stretch one to three times. A stretch should never feel like you’re hurting yourself. If it hurts, stop that stretch immediately.
Layout&Illustration Michal Wojciechowski 8 Runner
7 Running Essentials
7 Running Essentials Don’t Run Without These Running Gear Items Running is a pretty low-maintenance sport. You don’t need a lot of fancy gear and equipment. But if you’re planning to start running on a regular basis, here are some items that will make your runs more comfortable and safer.
1. Running Shoes Wearing old running shoes or running
ning specialty store where experts can
shoes that aren’t right for your foot type
evaluate your foot type and running style
and running style is one of the biggest
and make recommendations for the right
causes of running injuries. Go to a run-
shoes for you. Even if you’re interested 9
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7 Running Essentials
in barefoot running, it’s still important to
protect your feet when running outside.
at least wear minimalist running shoes to
2. Technical Fabric Running Clothes Whether you’re running in hot or cold weather,
body. Avoiding cotton is important be-
wear-
cause once cot-
clothes
ton fabrics get
made of a tech-
wet, they’ll stay
nical fabric will
wet. During cold
help
stay
weather running,
dry and comfort-
running in tech-
able. A synthetic
nical fabrics will
wicking
mate-
help keep you
rial, such as Dry-
dry and warm.
Fit,
In hot weather
ing
you
Thinsulate,
Thermax, CoolMax, polypropolene, or
runs, wearing clothes that wick away
silk, will wick the sweat away from your
your sweat will help prevent chafing.
3. Running Socks When choosing a sock for running, the
And they’ll casue blisters in the summer.
most important factor to consider is
The best running socks are ones that
the material. Like your running clothes
are made from synthetic materials such
(see above), you want to stay away from
as polyester, acrylic, and CoolMax be-
100% cotton. If you wear cotton socks,
cause they’ll wick away moisture. For
when your feet sweat or you step in a
winter running, wool blends such as
puddle, the moisture won’t get wicked
SmartWool are also a good choice. Some
away. Wearing cotton socks in the winter
runners choose to wear double-layer
will make your feet feel cold and clammy.
socks for additional blister protection. 10
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7 Running Essentials
4. Water If you’re running more than 30 minutes,
during your runs. If you don’t have access
it’s important that consume water to stay
to water on your running routes, you’ll
hydrated. A general rule of thumb for fluid
have to carry your own fluids with you.
consumption during your runs is to drink
Here are some watter bottles that you
4 to 6 ounces of fluid every 20 minutes
can use to hold your fluids while you run.
5. ID and Money Put your driver’s license in your pocket
the weather turns bad or an injury starts
or running belt, or wear an ID tag on your
bothering you, you may need to take a
shoe. If you’re wearing an ID tag or brace-
cab home, rather than risk running. Some
let, make sure it has an emergency contact
extra cash may also come in handy if you
number on it. It’s also a good idea to have
need to stop and buy water, Gatorade,
money on you, in case of emergency. For
food, or first aid supplies during your run.
example, if you’re miles from home and
6. Running Watch A running watch is great for timing
need anything that fancy. But a simple
your runs, taking splits during races,
watch with a stop and start button can
as well as other things. While some
be helpful to runners so they can time
running watches can track your heart
their runs and use it to measure run.
rate and pace, beginner runners don’t
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10 Common Running Mistakes to Avoid
7. Sun Protection Runners spend a lot of time outdoors in the
You can also wear a visor or hat will
sun, so it’s important that we take steps to
give your face extra protection. (Al-
protect our skin from sun exposure. Use a
though you’ll still need sunscreen on
waterproof sunscreen that has an SPF of
your face.) It will also help absorb sweat,
at least 15 and offers broad spectrum pro-
so the sunscreen doesn’t run into your
tection, which means it protects against
eyes. A good pair of UV-blocking run-
both UVA and UVB rays. Stick formula-
ning sunglasses gives your face more
tions are good for runners’ faces because
protection and also help protect your
the sunscreen won’t run into your eyes.
eyes from the sun’s damaging rays. ■
Facts
In the U.S jogging was also called “roadwork” when athletes in training, such as boxers, customarily ran several miles each day as part of their conditioning. In New Zeland during the 1960s or 1970s the word “roadwork” was mostly supplanted by the word “jogging”, promoted by coach Arthur Lydiard, who is credited with popularizing jogging. The idea of jogging as an organised activity was mooted in a sports page article in the New Zealand Herald in February 1962, which told of a group of former athletes and fitness enthusiasts who would meet once a week to run for “fitness and sociability”. Since they would be jogging, the newspaper suggested that the club “may be called the Auckland Joggers Club”—which is thought to be the first use of the noun “jogger”. University of Oregon track coach bill Bowerman, after jogging with Lydiard in New Zealand, brought the concept of jogging as exercise to the United States in 1962.
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10 Common Running Mistakes to Avoid
10 Common Running Mistakes to Avoid All runners have made mistakes at some point during their training and racing. Here are some of the most common running mistakes and how you can avoid injuries and other issues.
1: Wrong Shoes The problem: Wearing old running
uate your running style and
shoes or wearing the wrong type of
type. When they determine wheth-
running shoes for your foot and run-
er
ning style can lead to running innijuries.
pronator,
Go to a running specialty shop, where
make shoe recommendations for you.
knowledgeable salespeople can eval-
Once you get the right pair of running 13
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you’re
an or
overpronator,
neutral
runner,
foot underthey’ll
10 Common Running Mistakes to Avoid
shoes, make sure you replace them ev-
last longer when you allow them to de-
ery 300-350 miles because the loss of
compress and dry out between work-
cushioning can lead to injuries. About
outs. Also, having a fresh pair of shoes
halfway through the life of your shoes,
as a reference will help you notice when
you might want to buy another pair to
your old ones are ready to be replaced.
rotate into your runs. Your shoes will
2: Too Much, Too Soon The problem: Many runners, especially
how long, and how much you run, espe-
people who are new to running, make the
cially early on in your development. In-
“terrible too’s” mistake. They get so excit-
crease your mileage gradually. Don’t let
ed and enthused about their running that
your weekly mileage increase by more
they do too
than 10%. If
much mile-
you’re
age,
too
to running or
fast,
too
are coming off
soon. They
a long break,
mistak-
start
with
enly think
walking
first,
that “more
and then prog-
is
ress into a run/
better”
new
when
it
walk program.
comes
to
Pay
attention
running. As a result, they often start to de-
to aches and pains. If a pain gets worse as
velop common overuse running injuries,
you continue runs, that’s a warning sign
such as runner’s knee, or ITB syndrome.
that you should stop your run. Listen to your body for injury warning signs and
The solution: Be more conservative than
know when you schouldn’t run trough pain.
you think you need to be with how often,
Take at least one complete day off from ex14
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10 Common Running Mistakes to Avoid
ercise each and every week. Don’t ignore
ing your rest days. So if you run every day,
rest days -- they’re important to your re-
you’re not going to gain much strength
covery and injury prevention efforts. Your
and you’re increasing your risk of injury.
muscles build and repair themselves dur-
3: Overstriding The problem: One of the most common
The solution: Make sure that you don’t
injury-causing running form mistakes is
lunge forward with your feet. This is
overstriding, or landing heel first with
especially
your foot well ahead of your body’s cen-
downhill. Focus on landing mid-sole,
ter of gravity. Some runners assume that
with your foot directly underneath
a longer stride will improve their speed or
your body with every step. A short, low
running efficiency, but that’s not the case.
arm swing is the key to keeping your
Overstriding wastes energy since it means
stride short and close to the ground.
important
when
running
you’re braking with each foot strike.
4: Losing Control on Hills The problem: When running down-
short, quick strides. Don’t lean back and try
hill, some people have a tenden-
to brake yourself. Try to keep your shoul-
cy
forward,
ders just slightly in front of you and your
overstride, and run out of control.
hips under you. Although it’s tempting
to
lean
way
too
far
to overstride, avoid taking huge leaping
The solution: The best way to run down-
steps to reduce the pounding on your legs.
hill is to lean forward slightly and take
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10 Common Running Mistakes to Avoid
5: Bad Upper Body Form The problem: Some runners swing their
might lightly brush your hip. Your
arms side-to-side, which makes you more
arms should be at a 90 degree an-
likely to slouch and not breathe as effi-
gle, with your elbows at your sides.
ciently. Some beginners have a tendency
Imagine a vertical line splitting your
to hold their hands way up by their chest,
body in half -- your hands should not
especially
cross it. Keep
as they get
your posture
tired. You’ll
straight
actually get
erect.
more
head
tired
and Your
should
by holding
be up, your
your
arms
back straight,
that
way
and shoulders
and
you’ll
level.
When
start to feel
you’re
tired
tightness
at
and tension in your shoulders and neck.
the
end
of your run, it’s common to slump over a little, which can lead to neck, shoul-
The solution: Try to keep your hands
der, and lower-back pain. When you feel
at waist level, right about where they
yourself slouching, poke your chest out.
6: Not Drinking Enough The problem: Many runners under-
dehydration which can be detrimen-
estimate how much fluid they lose
tal to your performance and health.
during runs and don’t drink enough
The solution Runners need to pay
because they’re worried about side
attention
stitches . As a result, they suffer from
to
what
and
how
much
they’re drinking before, during and 16
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10 Common Running Mistakes to Avoid
after exercise. Here are some sim-
every 20 minutes during your runs. Dur-
ple rules for drinking and running:
ing longer workouts (90 minutes or more),
An hour before you start your run, try to
some of your fluid intake should include a
drink 16 to 24 ounces of water or other
sports drink (like Gatorade) to replace lost
non-caffeinated fluid. Stop drinking at
sodium and other minerals (electrolytes).
that point, so you can prevent having to
Don’t forget to rehydrate with water or
stop to go to the bathroom during your
a sports drink after your run. You should
run. To make sure you’re hydrated before
drink 20 to 24 fl oz. of water for every
you start running, you can drink anoth-
pound lost. If your urine is dark yellow af-
er 4 to 8 ounces right before you start.
ter your run, you need to keep rehydrat-
You should take in 6 to 8 ounces of fluid
ing. It should be a light lemonade color.
7: Wrong Clothes The problem: Some runners wear the
you dry. It’s very important to make sure
wrong type or too much or too little cloth-
you don’t wear cotton for this layer be-
ing for the weather conditions, leaving
cause once it gets wet, you’ll stay wet,
them uncomfortable and at risk for heat-
which can be uncomfortable in warmer
related or cold weather-related illnesses.
weather and dangerous in cold weather. In the winter, make sure that you don’t
The solution: Wearing the right type
overdress. You should add 15-20 de-
of fabrics is essential. Runners should
grees F to the temperature when deter-
stick to technical fabrics such as Dry-
mining what clothing you should wear
Fit, Thinsulate, Thermax, CoolMax, poly-
-- that’s how much you’ll warm up once
propolene, or silk. This will wick the
you start running. In the warmer weath-
sweat away from your body, keeping
er, stick to loose, light-colored clothes.
8: Overtraining The problem: Some
runners
who
tain goals run too hard, run too many
are training for specific races or cer-
miles, and don’t allow for proper re17
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10 Common Running Mistakes to Avoid
covery time. They assume that run-
weeks”
by
ing ewery day will help them get fitter
age
50%
and faster. Overtraining is the leading
After a hard run, take a day off.
cause of injury and burn out for runners.
Rest
days
your
recovery
The
solution:
ways
to
Increase
Here
are
avoid your
ally.
Don’t
age
increase
let by
some
your
weekly
more
than
every are
your
mile-
fourth
week.
important and
for
performance.
Add some cross-trainng-activities to
overtraining:
mileage
by
dropping
your schedule. Doing activities other
gradu-
than running prevents boredom, works
mile-
different muscles, and can give your
10%.
running muscles and joints a break.
Try to give yourself periodic “rest
9: Going Out Too Fast The problem: When it comes to running
you’ll most likely feel really strong in
long distance races, one of the biggest
the beginning. But keep in mind that for
rookie mistakes is going out too fast in
every second you go out too fast in the
the beginning of the race. Most runners
first half of your race, you’ll lose double
have at least one story about a race when
that amount of time in the second half of
they felt so great during the first few
your race.Try to make sure you’re in the
miles that they ran ahead of pace, only
correct starting position. Don’t start your-
to crash and burn during the final miles.
self with faster runners because you’ll most likely try to keep up with them.
The solution: Here are some ways
Start your race at a comfortable pace and
that you can avoid going out too fast:
make sure you check your watch at the first
The best way to avoid the temptation
mile marker. If you’re ahead of your antic-
of going out too fast is deliberately run
ipated pace, slow down. It’s not too late to
your first mile slower than you plan to
make pace corrections after just one mile.
run the final one. It’s tough to do, since
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10 Common Running Mistakes to Avoid
10: Not Fueling Properly The problem: Many beginning run-
meal about 1 1/2 to 2 hours before a
ners underestimate the importance of
run. Choose something high in carbohy-
nutrition, for both their running perfor-
drates and lower in fat, fiber, and protein.
mance and their overall health. What
Some examples of good pre-workout
and when you eat be-
fuel include: a bagel with
fore, during, and after
peanut butter; a banana
your runs has a huge
and an energy bar; or a
effect on your perfor-
bowl of cold cereal with
mance and recovery.
a cup of milk. To avoid gastrointestinal distress,
The solution: Try to
stay away from rich, high-
eat a light snack or
fiber, and high-fat foods.
If you’re running more
beans designed for long-
than 90 minutes, you
distance runners. A ba-
need to replace some
sic rule of thumb is that
of the calories you’re
you should be taking in
burning. You can get carbs on the run
about 100 calories after about an hour
through sports drinks or solid foods
of running and then another 100 calo-
they are easily digested, such as as en-
ries every 40-45 minutes after that.
gry gels, bars, and even sports jelly
Replenish energy as quickly as possible
the first 30 minutes after exercise. If you
after a workout. Studies have shown that
eat soon after your workout, you can
muscles are most receptive to rebuilding
minimize muscle stiffness and soreness.
glycogen (stored glucose) stores within
You’ll want to consume primarily carbs, 19
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10 Common Running Mistakes to Avoid
but don’t ignore protein. A good rule of
peanut butter and jelly sandwich, a fruit
thumb for post-workout food is a ratio of
and yogurt smoothie, and chocolate milk
1 gram of protein to 3 grams of carbs. A
are examples of good post-run snacks. ■
Don’t follow a low-carb diet when training. You need a certain amount of carbohydrates in your diet because they’re a runner’s most important source of fuel.
Layout&Illustration Michal Wojciechowski 20 Runner