THE COMPLETE RUNNING

HANDBOOK

CREATED BY: ALANNA LEWIS

April 13 2015TWR 2002Term Project #2

Table of Contents

TABLE OF CONTENTS

CHAPTER 1: INTRODUCTION - - - - - - - - - - - - - - 5Why Choose Running? - - - - - - - - - - - - - - - - - - - - - - - 5Startup Guide - - - - - - - - - - - - - - - - - - - - - - - - - - - - 5Time Management: Never Miss a Run - - - - - - - - - - - - - 6

CHAPTER 2: EQUIPMENT - - - - - - - - - - - - - - - 9Shoes - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 9

What to Look For in a Shoe - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 9Other Gear - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 10

Summer Gear - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 10Winter Gear - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 10

CHAPTER 3: TRAINING - - - - - - - - - - - - - - - - 11Distance Training - - - - - - - - - - - - - - - - - - - - - - - - - - 11Speedwork - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 12Hills - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 12Treadmill - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 12Trails - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 12Strength Training - - - - - - - - - - - - - - - - - - - - - - - - - - 12Rest Days: Active vs. Passive - - - - - - - - - - - - - - - - - - - 13

CHAPTER 4: FORM - - - - - - - - - - - - - - - - - - 15How Form Prevents Injuries - - - - - - - - - - - - - - - - - - - 15Breakdown of Perfect Form - - - - - - - - - - - - - - - - - - - - 15

Proper Running Posture - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 15

CHAPTER 5: INJURIES - - - - - - - - - - - - - - - - 17Common Running Injuries - - - - - - - - - - - - - - - - - - - - 17

ITB Syndrome - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 17Runner’s Knee - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 18Shinsplints - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 18Achilles Tendinitis - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 18Plantar Fasciitis - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 19

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Table of Contents

CHAPTER 6: NUTRITION - - - - - - - - - - - - - - - 21Macronutrients - - - - - - - - - - - - - - - - - - - - - - - - - - - - 21

Carbohydrates - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 21Protein - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 22Fats - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 22Hydration - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 22Vegetarian Nutrition Considerations - - - - - - - - - - - - - - - - - - - - - - - 22

CHAPTER 7: THE PERFECT RACE - - - - - - - - - - - 23Tips for the Perfect Race at Any Distance - - - - - - - - - - 23

INDEX - - - - - - - - - - - - - - - - - - - - - - - 25

GLOSSARY - - - - - - - - - - - - - - - - - - - - - 27

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CHAPTER 1: INTRODUCTION

Why Choose Running?Running is one of the most efficient paths to cardiovascular fitness. Allyou really need is a good pair of running shoes and a safe place to run.This is particularly useful if you travel extensively or have a hectic life-style. Running can be inexpensive and is simple to learn. Runningshoes are the most expensive essential item, but aside from that, all youreally need is comfortable clothing and possibly a stopwatch. Everyoneknows how to run, and information on training is widely available.Running is one of the most effective methods of stress reduction andanxiety control. Running is an excellent component of a weight-man-agement program. Few activities burn as many calories per hour. Asyou progress in your training your body will tap more readily into fatstores for energy. Running is a very flexible method of training. Youcan run at your own pace, wherever it is safe, with or without company,whenever you can fit it into your schedule.

Startup GuideSo you want to be a runner? Here is the procedure you should considerfollowing to prepare BEFORE you hit the road and for your first fewweeks as a runner.

GET A CHECKUP: make sure it is safe for you to run.

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Chapter 1: Introduction

SET SOME GOALS: choose some small realistic goals to get you started, such as run 20 min-utes continuously. These will keep you motivated.

EASE INTO IT: plan one or two runs per week at first, don’t let eagerness lead to injuries.

BUY EXCELLENT RUNNING SHOES: this is your most essential piece of equipment. Goodshoes will help prevent injuries and their cost will help motivate you to keep with the training.

START BY WALKING: prepare your body with three 30 minute walks a week above and beyondyour current lifestyle. If you already walk to work for example, add in some additional walkingtime to build a base.

RUN/WALK: this is one of the best ways to build up your wind, help prevent injuries and reapthe benefits of running early on in your training. If you can only run for a minute at first, don’thead home after just one minute of exercise, take a walk break, run another minute, repeat. Don’tpush, your endurance will build as you run and walk.

Time Management: Never Miss a RunLack of time, whether actual or perceived, is the biggest barrier to getting in a run or sticking toyour plan. Here are a few tips to fit it in no matter what.

PLAN YOUR WEEK

Sit down with your calendar once a week and draw up your work schedule, your appointments,and your runs. Plan how to fit it all in before other things pile up.

RISE AND SHINE

Early morning runs are not only invigorating, but with everyone else still in bed, there are noappointments or tasks to get in your way.

TAKE THE KIDS WITH YOU

Sign up for a gym that offers daycare services so your duties as a parent aren’t holding you back.

Or...

RUN WITH YOUR KIDS

Get your kids involved in running too. If they’re stroller bound, invest in a running stroller. Ifthey’re older, maybe run laps of the soccer field or playground while they’re playing. Or play withthem, soccer drills or just playing soccer is an excellent way to build up your endurance and wearthe kids out.

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Chapter 1: Introduction

GET OFF THE ROAD

If you can get to work through public transit, walking, or a carpool, why not run home? You’llmiss out on rush hour and get in your workout while unwinding after work.

PREPARE THE NIGHT BEFORE

Get your gear ready the night before, set out your clothes, loosen your laces, set out your watch,iPod, everything you need. Not only will it save you time running around in the morning, butyou’re more likely to follow through when you see your gear all ready to go.

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CHAPTER 2: EQUIPMENT

Shoes

What to Look For in a Shoe

IF YOU’RE A FOREFOOT-STRIKER

You need shoes that have excellent forefoot cushioning, flexibility, andstability. If you have a hight arch and a rigid ankle, you need a neutralshoe to encourage foot motion, with a flexible forefoot.

IF YOU’RE A HEEL-STRIKER

You need shoes that have thick durable outsoles and resilient midsolefoam.

IF YOU UNDERPRONATE

You need shoes that encourage the inward movement of the foot. Lookfor a shoe with soft midsole cushioning. Avoid shoes with added stabil-ity features, such as medial posts, designed to limit lateral movementfor runners who overpronate.

IF YOU WEAR ORTHOTICS

You need shoes that fit your orthotics, and are a neutral and supportiveto work with your orthotics.

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Chapter 2: Equipment

Other Gear

Summer Gear

T-SHIRTS

Look for shirts with flat seams for comfort. Wicking material will transfer away sweat. UV pro-tective coating will protect you while running in the sun.

SHORTS

Look for shorts that have an elastic waistband for comfort, the right length for your comfort, fluo-rescent piping for night running, and a small pocket for your keys.

SOCKS

Look for socks that have elastic arch lock, padded soles, a seam-free toe section to reduce blisters,and are made from a breathable, anti-chafe material

Winter Gear

LEGGINGS

Look for leggings that have an elastic waistband for comfort, fluorescent piping for night running,a small pocket for keys, and material that fits your environment, be it breathable, waterproof, oradapted for extreme cold.

JACKETS

Look for jackets that, are bright colours, have an adjustable waistband and cuffs, are wind andweather resistant, made of a soft fabric with flat seams, and fit you comfortably so as not torestrict your movement.

Other winter gear to consider can include hats, earmuffs, scarves, neck warmers, gloves, and faceguards. Dress in layers so you can adapt to your changing body temperature.

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CHAPTER 3: TRAINING

Distance TrainingCompared with other training sessions, the long run is fairly simple. Ifmanaged correctly, your long runs will help you run better in all typesof races. “The long run is the single most important workout you cando,” according to coach and Olymipan Jeff Galloway.

LONG RUNS:

• Increase your endurance

• Strengthen your heart

• Open capillaries

• Strengthen leg muscles and ligaments

• Recruit fast-twitch muscle fibers to assist slow-twitch tasks

• Tap into fat stores for fuel

• Boost confidence

• Make you faster!

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Chapter 3: Training

SpeedworkBegin with one session every ten days or so to build up your base and avoid injury. The goal ofspeed sessions is to control hard bursts of effort and spread your energy evenly.

SPEEDWORK CAN INCLUDE

1 Repetitions/Intervals

2 Tempo Intervals

3 Fartlek

HillsYou can improve your running efficiency by letting the stretch and recoil of muscles do evenmore of the work needed to “bounce” you forward. The energy that returns after each footfall isgreater when a runner trains on an incline. On hills, calf muscles contract more quickly when thefoot is on the ground. The calf muscles become more powerful by working at a higher rate.

TreadmillThe advantages of treadmills are numerous, from convenience to workout precision and injuryprevention. Treadmills also help keep you running through tough, icy and treacherous winter con-ditions.

TrailsTrail running helps to build a strong, flexible body and an upbeat mental attitude. The benefits oftrail running include more than just the inspiration and invigoration that nature provides. You willalso see benefits in your body. Uneven trails work your core strength and balance. They also helpbuild sturdy ankles and prevent ankle sprains. Pushing through soft ground works your calvesmuch harder than paved surfaces developing those muscles further. Downhill and uneven runningworks your quads as they work to help keep you from falling forward. When running uphill thesoft ground will make your hamstrings and glutes work harder as well, toughening these some-times neglected muscles up.

Strength TrainingTo become the best, most efficient runner you can be, just running isn’t going to be enough.Strength training is one of the single most important non-running aspects of training that can helpyou become a better runner.Achieve higher speeds and mileage by building leg strength. Considerthat when you run, two-to-three times your body weight is borne by one leg at a time. Reduce therisk of injury by correcting imbalances that occur naturally in the body, such as left-right differ-ences, unequal knee flexion and extension strength, and imbalances in overall muscular strength.

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Chapter 3: Training

Improve your overall running form and become a more efficient runner. When you're running amarathon, good running form may be easy at the start, when you're full of energy, but it's towardsthe end when you're tired that it really counts!

Rest Days: Active vs. PassiveREST is what the athlete does, and comes in two forms, passive and active. PASSIVE rest is doingnothing, and includes the time between workouts (sleep, etc...), or days off. ACTIVE rest isdefined as very light exercise, often with stretching, which doesn’t result in damage to the mus-cles. An example of this is a 30 minute easy spin on the bike. The activity should be low heart rate(i.e., below the lower cutoff for aerobic work). The goal is to get a little increased blood flow tothe muscles, and to prevent too much “stiffness” from setting in.

Recovery is what the body does to repair the damage from a tough workout. The soreness that onefeels for a day or two after hard exercise is due to damaged muscle cells, not lactic acid as is com-monly believed. Immediately after exercise, the body sets to work to repair the damage. Therepair process involves an inflammatory response, and mediators of inflammation are what stimu-late nerve endings resulting in soreness or pain. This is another reason why the routine use of anti-inflammatory medications is unwise -- they may actually inhibit the repair process. Given enoughrest time the body will completely fix the broken-down muscles, and will then build them up a lit-tle bit more. This last phase is called super-compensation and is why, over time, athletes get stron-ger and faster.

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CHAPTER 4: FORM

How Form Prevents InjuriesIf you were to watch 10 different people run, you would notice thateach one has a distinctive style. There is not one "correct" way to run.You should run the way that is most comfortable and efficient for you.However, you can still fine-tune your running technique.With properform, you can help improve your performance and decrease your riskof running ailments and injuries.

Breakdown of Perfect Form

Proper Running Posture

Just as you should maintain good posture when standing or sitting,maintaining a relaxed, upright posture while running is essential. Goodposture will help release tension and reduce strain in the neck andshoulders, which can prevent muscle fatigue. The idea is to run in arelaxed manner with as little tension as possible. Follow these fourproper posture principles to do just that.

1 Hold your head high, centered between your shoulders,and your back straight.

Imagine your body is hanging from a string that is attached to the topof your head. Do not lean your head too far forward; this can lead to

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Chapter 4: Form

fatigue and tightness in the neck, as well as the shoulders, back and even your hamstrings. Whilea backward lean is not as common, doing so puts greater tension on your back and legs, so avoidthat, too.

2 Focus your gaze approximately 30-40 yards in front of you.

Looking down when running can lead to greater strain on the neck muscles and spine, which canlead to fatigue especially in the latter part of your run.

3 Relax your jaw and neck.

Holding too much tension in your face and neck can lead to tension in other parts of your body,making for an inefficient (and tiring) run.

4 Keep your shoulders relaxed and parallel to the ground.

Do not pull your shoulder blades together as this increases shoulder tension. Your shouldersshould hang loosely with a slight forward roll for optimal relaxation. If your shoulders rise towardyour ears or tense up during your run, drop your arms and loosely shake them out. Do this severaltimes during your run.

Keeping these few tips in mind can improve your form while running and help prevent injuries.

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CHAPTER 5: INJURIES

Common Running Injuries

ITB Syndrome

Your ILIOTIBIAL-BAND (IT band) is a ligament-like structure that startsat your pelvis and runs along the outside of your thigh to the top ofyour tibia.

When you run, yourIT band rubs backand forth over abony outcrop onyour femur, whichhelps stabilize it.

If you have poorrunning mechanicsor muscle imbalanceyour IT band cantrack out of line slip-ping out of thegroove created bythe bony outcrop. Asit tracks out of itsnatural alignmentyour IT band rubs

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Chapter 5: Injuries

against other structures in your leg, creating friction. This results in inflammation and a clickwhen you bend your knee.As the scarring thickens and tightens the IT band blood flow will belimited to it. You may feel a stinging sensation making you limp after a run.

Runner’s Knee

Your quads hold your kneecap in place. When you run, yourkneecap moves up and down your femur without touching it.If your quads are week or you have poor foot mechanics,your kneecap will move left and right, creating pressure, fric-tion, and irritation. As you keep running and repeatedlystride out your misaligned steps, your kneecap rubs againstthe end of the thighbone. This wobbling and rubbing grindsdown the cartilage underneath your kneecap so that itbecomes rough. This makes your kneecap unable to bendsmoothly and efficiently. When this happens, you’ll experi-ence a dull, aching pain under or around the front of yourkneecap. The pinch will be the worst when running downhill,walking down stairs, squatting, or sitting with a bent knee.

Shinsplints

Shinsplints are an overuse injury. The muscle most affected is the tibialis anterior, stretching fromyour knee to your ankle. A new or excessive running stress can irritate it. By resting when youfeel mild tenderness in your tibia, you’ll eliminate further damage. But if you continue runningwithout rest you will create more microtears. You’ll feel a razor-sharp pain on the outer edges ofthe mid region of your lower leg, next to the shinbone. The aching area can measure four to sixinches, and the pain often subsides after warming up and returns after the workout is finished. Ifthe swelling in the muscle and sheath continues, the increasing pressure will become intolerableand lead to Compartment Syndrome, a condition that can require surgery.

Achilles Tendinitis

The ACHILLES TENDON connects the calf muscles to the heel bone. It’s the thick, springy tissuejust above the heel and is used when you walk, run, jump, or push up on your toes. Achilles tendi-nitis is an overuse injury where small stresses accumulate and damage teh tendon. This strain isincreased if you’re inflexible or you overpronate.

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Chapter 5: Injuries

Plantar Fasciitis

The PLANTAR FASCIA is a thick broad band of tissue that runs along the bottom of your foot. Itsupports your foot’s arch and acts like a shock-absorbing bowstring. When an abnormally highload is forced on it, you get a small split in this tissue. This is an overuse injury that can occur ifyou’ve increased your training or started running hill sprints. Initially, the rip will create only milddiscomfort. When you sleep your body starts the repair process, making the plantar fascia stiff.Upon waking, it will be inflexible. When you take your first strides, you’ll stretch and tear itslightly. The tear can lead to additional micro-tearing, which results in the stinging pain at thebase of your heel pad.

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CHAPTER 6: NUTRITION

MacronutrientsEven if you’re not looking to lose weight, as you start training youneed the right mix of foods and nutrients to feel good on your runs andto stay injury free. There are three major categories of macronutrientsyour nutrition can come from. They are carbohydrates, protein, andfats. About 55% of your daily calories should come from carbs, 25%from protein, and 20% from unsaturated fats. An intuitive way to eat isby devoting 1/2 your plate to carbs, 1/4 to protein and 1/2 to healthyfats at each meal.

Carbohydrates

Carbohydrates are your body’s main source of glucose, which yourmuscles and brain use as fuel. Including a good amount of carbs inyour diet can help you run faster and longer, helping you burn morecalories on the run. The key to carbohydrates is eating the right type ofcarbs at the right time. Come carbs are simple, meaning your body candigest them quickly. Most of the foods you eat on a daily basis shouldbe complex carbohydrates. These foods are high in fiber, are digestedslowly, and help you maintain a steady level of energy throughout arun. Fruits, whole grains, vegetables, oatmeal, and beans are all exam-ples of complex carbohydrates that also provide vitamins, minerals,and antioxidants to help you stay healthy and recover quickly.

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Chapter 6: Nutrition

Protein

Protein will help you recover from hard training. Protein is comprised of amino acids, compoundsthat help repair muscles and strengthen immunity. Choose proteins that are lower in saturated fat,such as skinless chicken, port, and lean cuts of beef; fish (such as salmon and tuna); soy; low-fatdairy (like yogurt and cottage cheese); and beans and lentils.

Fats

Fat plays a key role in your health. Research has shown that those who consume a very low-fatdiet have less endurance and fatigue sooner than runners who consume a healthy amount of fat.Polyunsaturated fats (PUFAs) have anti-inflammatory properties, so they may help repair themicroscopic muscle tears and bone breakdown that happen after a hard workout. Dietary fat alsohelps the body absorb fat-soluble nutrients, including vitamins D and K, and vitamin E.

Hydration

Hydration is important, and not just while running. Fluids regulate body temperature, move wastefrom your body, ensure that your joints are adequately lubricated and help flush out the damagedcells that can lead to inflammation. While there’s no set recommendation for daily fluid intake, agood rule of thumb is to aim to drink about half of your body weight in ounces each day.

Vegetarian Nutrition Considerations

Switching to a plant-based diet can improve your health and won’t take anything away from yourrunning. Vegetarians following a well-balanced diet get the protein, carbs, and fats they need sim-ply because so many plant-based foods are rich in macronutrients as well as other vitamins andminerals. Nutrients that are difficult to get enough of and should be watched by vegetarians areomega-3 fatty acids, vitamin B12, zinc, and iron.

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CHAPTER 7: THE PERFECT RACE

Tips for the Perfect Race at Any DistanceRace day logistics can be difficult to master. Here are a few tips to berace ready when the day comes. Before the run:

1 Lay everything out for race day the day before

You don’t want to be searching for keys or safety pins morning of.Keep your morning stress free by laying everything out the day before.This will also give you time to think of everything you may need.

2 Travel light

Don’t bring a bag if you can help it. It will save you the hassle ofchecking it into the baggage hold area.

3 Bring four safety pins

Your number will have to be visible during the run to show you are aregistered runner, so make sure you have enough safety pins to keep itfrom flapping around.

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Chapter 7: The Perfect Race

4 Consider your keys.

Don’t bring extra keys if you can help it to reduce bulk. Just a single house key and a single carkey should be enough. If you can’t leave them with a family or friend spectator, stash them in aflat pocket or tie them onto your shoe.

5 Bring some cash.

A $20 can come in handy and won’t add much bulk. Just decide where you are going to stash it,(pocket, shoe, with a friend) before the race.

6 Warm up

Warm up along the course if possible. If the course is closed make sure to warm up on a nearbyroad or sidewalk. Avoid grass as dew can soak through your shoes and socks.

7 Don’t wear anything new.

New shoes should be broken in before race day to avoid blisters. New clothing should also notmake its debut at the race, you never know what could go wrong or distract from your run.

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Index

INDEX

CCarbohydrates 21

DDistance 11

FFats 22Form 15

HHills 12Hydration 22

IInjuries 17

MMacronutrients 21

PPerfect Form 15Perfect Race 23Plantar Fasciitis 19Protein 22

RRest Days 13

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Index

SShinsplints 18Shoes 9Speedwork 12Startup Guide 5Strength Training 12Summer Gear 10

TTendinitis 18Time Management 6Trails 12Training 11Treadmill 12

VVegetarian 22

WWinter Gear 10

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Glossary | Carbohydrates | ITB Syndrome

GLOSSARY

CCarbohydrates

Any of a class of organic compounds that are polyhydroxy aldehydes or polyhydroxy ketones,or change to such substances on simple chemical transformations, as hydrolysis, oxida-tion, or reduction, and that form the supporting tissues of plants and are important foodfor animals and people. 21

FFartlek

Means "speed play" in Swedish, is a training method that blends continuous training with in-terval training. Fartlek runs are a very simple form of a long distance run that combinesperiods of fast running intermixed with periods of slower running. 12

FatAny of various soft, solid, or semisolid organic compounds constituting the esters of glycerol

and fatty acids and their associated organic groups. 22

HHydration

The act or process of combining or treating with water. Can be achieved through the introduc-tion of additional fluid into the body (hydration sometimes helps to reduce the concen-tration of toxic substances in the tissues). Also the condition of having adequate fluidin the body tissues. 22

IITB Syndrome

One of the leading causes of lateral knee pain in runners. The iliotibial band is a thick band offascia on the lateral aspect of the knee, extending from the outside of the pelvis, overthe hip and knee, and inserting just below the knee. The band is crucial to stabilizingthe knee during running, as it moves from behind the femur to the front of the femurduring activity. The continual rubbing of the band over the lateral femoral epicondyle,combined with the repeated flexion and extension of the knee during running may causethe area to become inflamed. 17

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Glossary | Macronutrients | Vegetarian

MMacronutrients

Any of the nutritional components of the diet that are required in relatively large amounts in-cluding protein, carbohydrate, fat, and the macrominerals. 21

PProtein

Any of a class of nitrogenous organic compounds that consist of large molecules composed ofone or more long chains of amino acids and are an essential part of all living organisms,especially as structural components of body tissues such as muscle, hair, collagen, etc.,and as enzymes and antibodies. 22

RRunner’s Knee

Patellofemoral pain syndrome — otherwise known as anterior knee pain and runner’s knee —is the most common running injury, accounting for roughly 20 percent of all runninginjuries. 18

TTempo Intervals

Tempo Intervals are like fast tempo runs broken into two to four repeats with relatively shortrecovery jogs. The appropriate race paces for tempo intervals are 30 min and 1 hourrace pace and they should last between eight and fifteen minutes. 12

VVegetarian

A person who abstains from the consumption of meat, and sometimes all animal by-productsfor moral, religious, or health reasons. 22

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