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Running, Jogging

  • See Also
  1. Running Injury
  • Physiology
  1. Foot position before heel strike
    1. Foot supinated
  2. Foot strike
    1. Heel touches surface
    2. Longitudinal arch flattens until ligament tightens
  3. Dissipation of forces along foot and leg
    1. Foot pronates (40-70% of supporting phase)
    2. Calf Muscles contract
  4. Foot Takeoff
    1. Forefoot supinates
  • Pearls
  • Technique Pointers
  1. Avoid letting hands cross midline while Running
  2. Run with Forearms parallel to ground
  3. Maintain looseness, but not floppiness to hands
  • Pearls
  • Pointers from Runners World
  1. Start Slow and intersperse rest days
  2. Run your own pace when Running with a group
  3. Run on scenic courses and while on vacation
  4. Run to a musical rhythm, song lyrics or poetry
  5. Vary your pace and distances
  6. Run without a watch or Heart Rate monitor
  7. Use Running as an escape from daily worries
  8. Find a Running partner or dog to run with
  9. Eat adequate calories and drink adequate fluids
  10. Reward yourself for meeting certain Running goals
  11. Consider Relaxation Techniques
    1. Regularly schedule a sports massage or self-massage
    2. Yoga
  12. Consider a Running camp
  13. Precede Exercise with a cold shower
  14. Run with a purpose in mind to pass the time
    1. Identify birds or flowers
    2. Collect trash
  15. Mark course with landmarks at kilometer intervals
  16. Run between specific landmarks or points
  17. Plan your runs and workouts for a week in advance
  18. Stop and stretch 5 to 10 minutes into run
  • Pearls
  • Running in Cold
  1. Cover exposed skin
    1. Vaseline
    2. Sunblock
    3. Olive oil
  2. Layer clothing
    1. Layer 1 (against skin): polyester or other synthetic
    2. Layer 2
      1. Top: Sweatshirt or turtle neck
      2. Bottom: Long pants or tights
    3. Layer 3: Windproof nylon or Gore-Tex jacket
    4. Hat and Mittens: Indicated for Temperature under 30 F
  3. Start Running into a headwind and return with tailwind
  4. Avoid injury
    1. Reduce run time in winter to 80% of summer duration
    2. Be careful about footing
  5. Maintain adequate fluid hydration and calorie intake
  6. References
    1. USA Today
  • References
  1. Higdon (November 1998) Runners World, p.42-7
  2. Patrick (February 15, 2001) USA Today, p. 12C