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
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
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
5 Most Common Injuries, Causes2. ITB: Soreness on outside of knee or hip – Tight and/or week gluteus medius3. Runners knee: Soreness below knee cap – Overuse or muscular imbalance4. Lower Back Pain: – Tight gluts, hamstrings, hip flexors
5 Most Common Injuries, Causes4. Shin Pain: – Overuse, muscular imbalance, old shoes5. Plantar Fasciitis: Pain in arch or bottom of heel – Tight lower legs + overuse
Hydration• Drink when you’re thirsty• Do the pee checkNutrition• Gels don’t make you fit• If well fueled, enough for 2hrs of running• If it works, do it, even if it’s mentalToys• If they motivate you to train….