Running 101
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The document provides information for runners embarking on their running journey, including both the challenges and benefits of running. It discusses common running injuries but also explains the physical and mental health advantages of running. The document then outlines ways for runners to progress from walking to training and racing, including the key elements of a typical workout like dynamic stretching, drills, speedwork, hills/trails, tempo runs, and static stretching. Finally, it shares a sample advanced marathon training schedule.
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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
- 9. Dynamic Stretching Before you run
- 10. Drills High Knees Butt Kicks Skips Frankensteins/ Kicks Squats Lunges
- 11. Speedwork 5K pace 8-10 x 400m Yasso 800s 3-5 x Mile
- 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)
- 16. Coachmarissa.com GOOD LUCK AND HAVE AN AMAZING RACE!
Editor's Notes
- Introduce myself.
- Questions? Comments? Vents about bloody nipples?
- 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.
- Putting a schedule together.
- Questions?
- Questions? Comments? Vents about bloody nipples?