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The ArT of running
Training
•   Enjoyment = Proximity to Exhaustion
•   Leave your body wanting more
•   FIFE: Finish Injury Free Everday
•   JETI: Just Enough To Improve
•   Starting Point: half of what you know
    you can do without any soreness
Which looks like more fun?
Training Progression
•   Start with walking
•   Build to 20-30 min walk 2-4 times a week
•   Move to walk/jog (see ORC website)
•   Run well: cadence, posture, arms
•   Go slow: always conversational pace
•   Build till jogging 20-30min each time out
•   Hold this level for 8-12 weeks
•   Biomechanical fitness and efficiency builds
Moving Social Network
Options Moving Forward
•   Make 1 of your weekly runs your ‘long’ run
    - Add 1k per week till at 10-20k
    - Endurance will build greatly
•   Make 1 other run your ‘tempo’ run
    - In middle of run, speed up to slightly
       uncomfortable pace for 2 min.
    - Add 2min/wk to 20 min then up intensity
    - Huge gains in fitness, speed and strength
Celebrate Your Fitness
5 Most Common Injuries, Causes
2. ITB: Soreness on outside of knee or hip
   – Tight and/or week gluteus medius
3. Runners knee: Soreness below knee cap
   – Overuse or muscular imbalance
4. Lower Back Pain:
   – Tight gluts, hamstrings, hip flexors
5 Most Common Injuries, Causes
4. Shin Pain:
   – Overuse, muscular imbalance, old shoes
5. Plantar Fasciitis: Pain in arch or bottom of
   heel
   – Tight lower legs + overuse
Hydration
• Drink when you’re thirsty
• Do the pee check
Nutrition
• Gels don’t make you fit
• If well fueled, enough for 2hrs of running
• If it works, do it, even if it’s mental
Toys
• If they motivate you to train….
Visit us at OttawaRunningClub.com

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The Art of Running: Part 2 - Training Basics

  • 1. The ArT of running
  • 2. Training • Enjoyment = Proximity to Exhaustion • Leave your body wanting more • FIFE: Finish Injury Free Everday • JETI: Just Enough To Improve • Starting Point: half of what you know you can do without any soreness
  • 3. Which looks like more fun?
  • 4. Training Progression • Start with walking • Build to 20-30 min walk 2-4 times a week • Move to walk/jog (see ORC website) • Run well: cadence, posture, arms • Go slow: always conversational pace • Build till jogging 20-30min each time out • Hold this level for 8-12 weeks • Biomechanical fitness and efficiency builds
  • 6. Options Moving Forward • Make 1 of your weekly runs your ‘long’ run - Add 1k per week till at 10-20k - Endurance will build greatly • Make 1 other run your ‘tempo’ run - In middle of run, speed up to slightly uncomfortable pace for 2 min. - Add 2min/wk to 20 min then up intensity - Huge gains in fitness, speed and strength
  • 8. 5 Most Common Injuries, Causes 2. ITB: Soreness on outside of knee or hip – Tight and/or week gluteus medius 3. Runners knee: Soreness below knee cap – Overuse or muscular imbalance 4. Lower Back Pain: – Tight gluts, hamstrings, hip flexors
  • 9. 5 Most Common Injuries, Causes 4. Shin Pain: – Overuse, muscular imbalance, old shoes 5. Plantar Fasciitis: Pain in arch or bottom of heel – Tight lower legs + overuse
  • 10. Hydration • Drink when you’re thirsty • Do the pee check Nutrition • Gels don’t make you fit • If well fueled, enough for 2hrs of running • If it works, do it, even if it’s mental Toys • If they motivate you to train….
  • 11. Visit us at OttawaRunningClub.com