Beginner’s Run Clinic

Tips on running injury free

Why I Like To Run• It seems like a natural thing to do.• I like the feeling of moving well under my own power.• It relieves stress• It improves cardio help and endurance• You can do it anywhere• Improvement means doing things you are not good at.• Goal setting aspect – work towards a goal and seeing the

results (begin with the end in mind)• It can assist in weight loss when combined with proper

nutrition

How injuries can occur• Insufficient warm ups• Doing too much, too soon.• Not enough recovery between runs• Improper technique• Poor running surface• Incorrect shoe for running style• Muscle imbalance• Flexibility issues

Running Form and Posture• GOAL – minimize impact of running and balance the

muscle groups used in running• KEY – 30 footfalls per 10 seconds• Do not overstride• No heel landing, try to land your foot underneath torso

– with a midfoot strike• Key move after landing is to quickly your heel with a

moderately stiff ankle • Avoid lateral or rotational movement• Maintain economy• Body and face relaxed• Arms – elbows at 90 deg, hands should not pass far in

front of body

Run Workouts• Warmup / Drills / Main Set / Cool Down / Stretch• Start with a mix of walking / running ie 1 minute walk, 1

minute run. This is called the BASE training• Increase the run ratio week by week.• Total run mileage or time should not increase by more

than 10% a week• Too much too soon will discourage you by injury,

burnout, discomfort.• Set an initial goal of running XX minutes straight.• Run for yourself, do not compare with others.

(Sample run workouts on 2nd set of slides)

Muscle Groups• Good running technique will balance the use of the

following muscles:• Hamstring• Calf – Upper / Lower • Quads• Hip Flexor• Lower Back• Butt/glutes• Shins• Groin• Make sure to allot enough time to stretch these

muscles AFTER the workout.

Lifelong Fitness Quest• Sticking with a good base training program will reward

you with steady progress, less stress, more energy and a host of health benefits.

• Those who are overeager will be penalized with injuries, burnout and the like.

• Be slow, not sorry• Be safe – bright running wear, run in a group, and in

known areas.•