Healthy RunningHealthy Running

The ins and outs of running The ins and outs of running well.well.

IntakeIntake

Foods to eat…Foods to eat…

Almonds (E), eggs (protein ,K), bananas Almonds (E), eggs (protein ,K), bananas (potassium), oranges (C), whole grain (potassium), oranges (C), whole grain products, chicken (protein), green veggies, products, chicken (protein), green veggies,

H2OH2O

Dehydration can cause a 10% Dehydration can cause a 10% performance loss. Ex. 20:00 5k =22:00performance loss. Ex. 20:00 5k =22:00

Drink early and often. If you are thirsty it’s Drink early and often. If you are thirsty it’s already too late. Your urine should be already too late. Your urine should be clear. Your stomach can only absorb so clear. Your stomach can only absorb so much water at a time so overloading isn’t much water at a time so overloading isn’t helpful.helpful.

Sweat rate…Sweat rate…

Injury PreventionInjury Prevention

Know your body well…Know your body well…

What is your weakness? What are you What is your weakness? What are you doing about it?doing about it?

Most ligament problems are caused by Most ligament problems are caused by weak muscles in the area of irritation. weak muscles in the area of irritation.

Focus on slowly building up strength in Focus on slowly building up strength in your area of weakness.your area of weakness.

Injury Prevention Cont’dInjury Prevention Cont’d

Shoes- make sure they are running shoes Shoes- make sure they are running shoes that fit your feet well. that fit your feet well.

Other activities: be cautious and awareOther activities: be cautious and aware

Start your training runs slow and build up Start your training runs slow and build up to faster speeds.to faster speeds.

RecoveryRecovery

Drink however much fluid you lost and eat Drink however much fluid you lost and eat some quick energy food within 30 minutes.some quick energy food within 30 minutes.

Stretching, Leg drain, ice bath, Stretching, Leg drain, ice bath,

Sleep (7-8hrs) Hard training coupled with Sleep (7-8hrs) Hard training coupled with lack of sleep is a recipe for illness.lack of sleep is a recipe for illness.

Core ExercisesCore Exercises

To be attempted at home…Thank you To be attempted at home…Thank you Josh CoxJosh Cox

Mental SideMental Side

Think about this upcoming season…Think about this upcoming season…

1)List 3 regrets that you could have about 1)List 3 regrets that you could have about your upcoming season.your upcoming season.

Now write three things you could do to Now write three things you could do to limit those regrets from happening.limit those regrets from happening.

2) Focus on what you can control during 2) Focus on what you can control during the race…i.e. pace, breathing, strategy, the race…i.e. pace, breathing, strategy, form, etc.form, etc.

Mental Side cont’dMental Side cont’d

Know your competitors, those who are Know your competitors, those who are within 30 seconds of you and focus on within 30 seconds of you and focus on beating them. Use other racers as pacers. beating them. Use other racers as pacers. Ride their shoulders letting them take the Ride their shoulders letting them take the lead while you follow. This is to your lead while you follow. This is to your psychological advantage. Then when the psychological advantage. Then when the timing is right blow by them with a surge timing is right blow by them with a surge breaking their spirit.breaking their spirit.

Mental Side Cont’dMental Side Cont’d

If you begin to “tense up” focus on If you begin to “tense up” focus on relaxing your muscles from your head to relaxing your muscles from your head to your toes. Ex. Facial, shoulders, hands, your toes. Ex. Facial, shoulders, hands, breathing, etc.breathing, etc.

Gain confidence from your workoutsGain confidence from your workouts

Know the answer the “why” questions and Know the answer the “why” questions and have a resolute “no” to your body’s loud have a resolute “no” to your body’s loud voice telling you to slow down/stop.voice telling you to slow down/stop.

Mental QuotesMental Quotes

Mind is everything: muscle - pieces of rubber. All that I Mind is everything: muscle - pieces of rubber. All that I am, I am because of my mind."am, I am because of my mind." - Paavo Nurmi - Paavo Nurmi "It's at the borders of pain and suffering that the men are "It's at the borders of pain and suffering that the men are separated from the boys."separated from the boys." - Emil Zatopek - Emil Zatopek

"Maybe I shouldn't have had breakfast at "Maybe I shouldn't have had breakfast at Denny's."Denny's."Jordan Kent (who vomited after running the 400 Jordan Kent (who vomited after running the 400 meters in the 2002 USA Junior National meters in the 2002 USA Junior National Championships held in Eugene, OR Championships held in Eugene, OR