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Running 101
1. COACH MARISSA TIAMFOOK GEE,
NSCA, NASM AND USATF CERTIFIED
MARISSA@CORPORATEACTIVE.COM
WWW.CORPORATEACTIVE.COM
Adventures on the Road: Your
Journey Into Running
4. Why do you run?
Running is challenging,
but oh so worth it!
(Or is it?)
5. Is Running Worth the Weird Ailments?
Toe nails falling off
Bloody nipples
Unmentionable chafing
Having to go NOW and the nearest restroom is 5
miles away
6. Why do you run?
Better Fitness
Weight Loss
Higher Energy Level
Puts me in a good mood
“Me” time
Spend time outside
Low maintenance sport
Crosstrain for other sports
Race faster
7. Take It To The Next Level
Walk
Run
Train
Race
•Achieve your best!
8. Anatomy of a Workout
Dynamic Stretching
Drills
Speedwork
Hills/ Trails
Tempo
Static Stretching/ Foam Rolling/ Recovery
12. Hills/ Trails
Design a hilly route for your long run or tempo
Trail Runs
Hill Repeats:
Short: 45-90 seconds uphill, recover down
Long: 2-3 minutes uphill, recover in place or down
13. Tempo
10 mile race pace
1-3 mile warm up and 1-3 mile cool down (to add
extra miles if needed)
3 x 10 minutes with 2 minutes rest
3-6 miles
14. Static Stretching/ Foam Rolling/ Recovery
Standing or lying down
Foam Rolling – A MUST!
Ice bath (or just stand in the ocean!)
15. Sample Training Schedule
Advanced marathoner
Sun Mon Tues Wed Thurs Fri Sat
Easy
recover
y run
(4-5
miles)
6-8
miles
at
marath
on pace
Speed
work
(Yasso
800s)
Crosstr
aining-
swimm
ing or
cycling
Tempo
(12
miles
with 5
miles
of hills)
1 hour
of Yoga
Long
Run
(15-22
miles
at 20-
30 sec
slower
than
marath
on
pace)
Introduce myself continued. How many are new to running? How many have run races? Training for LA? How many of you are somewhere in between? Feel free to ask questions whenever you have them.
To start off this presentation, I want to know why you all run. Why do you run? You could cycle, swim, play basketball, soccer, gym or sit on the couch. I want to know why you have chosen to do this, especially considering runners have to deal with some really crazy ailments.
Many of you are in the midst of marathon training and possibly have or will experience some these or crazy stuff. You are not alone. I’ve had toenails fall off and the bathroom one is my personal nemesis. So why put our bodies through this? (PAIR SHARE 1 MIN)
Now that we’ve talked little bit about why you run. Let’s see how you can take your running to the next level.
How many of you just go out for a run or walk? One step in front of the other for the amount of miles or time your training schedule says? This is fine. But if you want to take it to the next level, here are some ideas of how not to just go out and run or walk, but do an actual workout.
Many of you have performance and time goals, goals of staying healthy and fit. So lets talk about how to take your running and walking to the next level and helping you reach these goals. Drills, speed, tempo, hills, trails should NOT all be added to your training schedule if you’re a beginner or intermediate athlete. You can add 1-2 of these new types of workouts with each major race.
Stand up and everyone does leg swings
Get up and do drills (high knees, butt kicks, frankensteins)
To determine your race pace, start with your mile race pace. Then add 15-20 seconds per mile for each longer race.