Running

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Running

  1. 1. Running Distanceby Emanuel Montanez
  2. 2. What kind of clothes!?• You’ll wantcompressiongear.They keepyour veins tightso they pumpblood better.• Also whateveryou wear youwant it to to bea dri-tech shirt,never cotton.
  3. 3. Apparel in cold weather.• Never wear a lot of clothing.• Wear a shirt/ light jacket thatyou can zip down, so youdon’t get too warm.
  4. 4. what to expect in the cold• First faster run times.Your body when cold istrying to warm up, soyour blood will bepumping faster andwhenever you start a runit will be faster then whatpace your trying to do.
  5. 5. Apparel in warm weather• Simply just a dri-tech shirt, a pairof gym shorts,compressionsocks, and normalrunning shoes.
  6. 6. Always be hydrated!• http://www.youtube.com/watch?v=W9bcmdnXCa0
  7. 7. Eletrolytesreplenishment• Their are manyoptions in whatto drink forrunning or to eat.• It all depends forhow long yourgonna be running.
  8. 8. For short runs• For a run underan hour wateris just fine withmaybe 1 guenergy gel.
  9. 9. For a semi-long run• For a runbetween an hourto 2 hours. youmay need a fewgu’s and a sportsdrink like nuun.• You could alsotake anEndurolytecapsule
  10. 10. For along run• Over 2 hours thenyou need toworry aboutenough sodiumand otherelectrolytes.
  11. 11. #1• Get carbs thenight beforea run.
  12. 12. #2• Have aconstant rateof breath andnot at airregular pace.
  13. 13. #3• Don’t runalone!
  14. 14. #4• Staymotivatedand positive.
  15. 15. #5• Dont wait forperfect runningweather.
  16. 16. Race Day!! :D• Have everythingready the nightbefore.• Run faster in therace then intraining!
  17. 17. Creditsrunnersworld.comYoutube.comGoogle.comwikipedia.comfitwatch.com

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