Walking, Jogging & Running

Coach VosenKIN 228 – Lifetime ActivitiesFall 2015

What is it?

Walking is movement at a regular and fairly slow pace by lifting and setting down each foot in turn, never having both feet off the ground at once.

Jogging is typically defined as running slowly at a comfortable pace of about 9 to 12 minutes per mile.

Running is an individual activity (some will be able to run farther and faster than others).

The Talk Test – a good guideline for measuring exertion when running.

History

Popularity has increased over the last half-century.

Dr. Kenneth H. Cooper demonstrated positive correlation between HR and O2 consumption.

Jogging moved into the American mainstream in the ‘70s and ‘80s.

Races and marathons continue to grow in popularity.

Before You Begin – Medical Clearance

Consult your physician before beginning any exercise program.

Start slowly and increase gradually.

Be consistent. Listen to your body. Take walking breaks

when needed.

Before You Begin – Shoe Selection

Proper running/walking shoes must be worn to prevent injury.

Emphasis should be placed on shock absorption, body size, running-style mechanics, and skill and competitive level.

Before You Begin – Clothing and Other Equipment

Socks – Should wick perspiration away from the skin.

Clothing – should be light-colored and loose-fitting when hot; when it’s cold, dress in layers.

Sunglasses, hats, pedometers, backpacks, and reflective material are among other considerations.

Running Form – Foot Placement The slower you go,

the flatter the landing. Try to land lightly and

gently; do not pound. As you run faster, you

move higher on the foot, toward the toes, then roll inward. This absorbs shock.

Precise point of contact varies with speed.

Running Form - Stride

A function of speed. Short stride – more

economical; slower Lead with the knee

first. The foot should follow and extend to meet the ground.

Do not overstride. Point of foot contact

should be directly under the knee, with slight knee flexion.

Running Form – Body Carriage Run tall and with a

straight back; head level Hips should be directly

over the legs; avoid “sitting” or leaning forward

Arms should be utilized for balance and driving. Hands should be loosely cupped and relaxed.

The hands should swing back, but not past the midline of the trunk.

Stretching

It is a good idea to stretch: After warming muscles up. After the cool-down.

Emphasize stretches for these muscles/groups: Lower back Upper back Groin Hamstring Hurdlers Quads Lower leg

Principles of Training

Stress – Training stimulates the stress the body will encounter. Fine line between training and stress/strain.

Overload – Stretch your limits gradually. “The Overload Principle”

Principles of Training

Specificity of training – Training must resemble what you are training for!

Consistency – Regular training creates results.

Recovery – The body must be given adequate time to recover.

Principles of Training

Pacing – Establish a long-view approach toward running. Remember: More is not always better.

Running surfaces – Avoid running on cement regularly. Change your surface regularly to allow your body to adapt and recover.

Safety Considerations

Always run facing traffic; wear reflective apparel.

Carry some form of I.D. Never run alone at

night or in dangerous areas.

Be aware! Be considerate of

others. Stay away from

secluded areas.

Injuries

Even with proper stretching, injuries will occur.

Minor irritations are “a way of life” for most runners.

Muscles and tendons Nerve irritation,

blisters, bone spurs, Morton’s toe, muscle strain/tears, plantar fasciitis, etc.

Overuse syndrome

General Suggestions

Do everything in moderation.

Start out by improving VO2 max.

Use the hard-easy-hard approach.

Learn to calculate and measure your target heart rate.

Keep and accurate record of your mileage.

General Suggestions

Emphasize the recovery phase.

Eat sensibly. Take in fluids early. Vary your training

program. Run with someone.

Questions?

References

Mood, D., & Musker, F. (2012). Sports and recreational activities (15th ed.). New York: McGraw-Hill.