RUNNING 101

Got running questions? The following is a compilation of answers to the most common questions we have received. Note: These tips are to avoid common mistakes & prevent injuries. For the latest on injury treatments & other info, go to www.runnersworld.com

SHOES: You need to invest in the proper type of running shoe for good running form (motion control, stability or neutral-cushioned). The right shoe will correct alignment problems causing foot, knee or hip pain. First determine if your arch is flat, normal or high. Then have your foot strike analyzed to determine pronation. If your arch is flat, chances are you over-pronate, or turn your ankles & run on the inside of your foot. This is difficult to see without slowing down the foot strike with video equipment. Even specialty running stores without this process can put you in the wrong shoe. The Road Runner store near Green Lake has this equipment.

TRAINING PLAN: We are an impatient bunch. Beginners should ease into running by gradually adding running into walking. Except for speed work, you should be able to carry on a normal conversation when you run. Keep your heart rate at a comfortable level & let your improving fitness increase intensity. You should not run hard every day nor should you run only one or two days a week. Intersperse in rest days to give your body a chance to rebuild. Cross train on your rest days between hard workouts. To prevent injuries, warm up slowly. After your run, do a cool down & some stretching. Increase mileage gradually, roughly no more than a couple of miles a week. Gradually build up on hill work also. Speed work on the track can cause misalignment issues so alternate direction periodically. Training plans for different levels & distances are available online or in books.

FLUIDS & NUTRITION: Your body sweats to keep cool. You should replenish what you lose or your body will suffer & it can be a serious problem. Everyone sweats at different rates but it is a good policy to hydrate with water or sport drinks at least every 10k on long runs & more frequently if you sweat a lot. Also everyone is different in the amount of calories they need. Runners need a proper balance of carbohydrates, proteins & healthy fats. Running books cover healthy meals in much greater detail. A general rule of thumb is to wait 2 hours after a meal before you go for a run. It is also a good idea to keep a journal of the foods that disagree with you when you run.

CLOTHING: We recommend you wear moisture wicking fabrics all year long. Following is a rough temperature guide for running clothes: 60+ degrees: singlet top & shorts, 50-60 degrees: short sleeve shirt & shorts, 40-50 degrees: long sleeve shirt & shorts or pants, 30-40 degrees: long sleeve shirt, vest, pants, gloves & hat or ear protection.

RACE DAY: There is no need to workout the day before. Conserve your energy & relax. Most runners load up on carbohydrates with a pasta dinner. Have everything ready to go the night before & bring different clothes in cause of a weather change. Eat a light, easily digestible breakfast at least 2 hours prior to the race. Race day is not the day to try something new! A typical breakfast is a bagel, banana & energy bar. Plan to arrive at the race early so you have time to stretch & warm up. If it is cold at the start, wear a layered top. You can remove the outer top when you warm up & tie it around your waist. Don’t forget to double knot your shoelaces and have a great race!

For more info about the club, contact  Will Miller 360-659-4861

or e-mail us at  Questions@ArlingtonRunnersClub.Org

If you find a broken link or problem with this website, contact our WebMaster