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
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….