EVERYTHING YOU NEED TO KNOW

FOR RUNNING AND WALKING

Presented by Jenny Wong, C.Ped, Cfts, CCWS

Jenny Wong

-How to find the right shoes

-Gear

-Training tips

-Tips on exercising with kids and dogs

-Importance of warming up

-Hydration/Fuel

-Warming down and recovery

WEBINAR TOPICS

FIND THE RIGHT SHOES AT A SPECIALTY STOREAnnual footwear measurements are KEY!

The proper size and width is crucial to comfort and performance

https://www.newbalance.com/stores/

Matching arch type with shoe type

Hidden medial post

Proper fit: Know your arch type

WALKING VS RUNNING SHOES VS RACING FLATS

WALKING SHOES

RACING FLATS

RUNNING SHOES

WALKING VS RUNNING SHOES VS RACING FLATS

CARBON FIBER SHOES*easier push off *less strain *high energy return

*combined with high rebound midsole

Fuel Cell RC Elite

“Cotton is rotten” (moisture wicking synthetic is key)

PERFORMANCE Socks (usually blend of polyester and nylon, such as Balega, Rockay, Feetures)

Women (moisture wicking sports bras)

GEAR – PERFORMANCE APPAREL

Men (moisture wicking briefs/shorts with briefs)

-Running watch (Garmin, Polar, Sunnto or Apple watch)

OR

-Running app (Strava, Pacer, RunKeeper)

GEAR – FOR PACING

https://www.strava.com/

START TRAINING NOW! 3 weeks to go

Figure out your PACE that works for your body

Decide on your goal mile time: time trial on track or measure out a mile

Work on your FORM – the faster you move your arms AND keep your form, the faster your legs will go

https://www.youtube.com/watch?v=Q51W7dKaY94

https://www.playmakers.com/good-form/good-form-running/

Slow mo video capture apps: OnForm, Coach’s Eye

https://www.youtube.com/watch?v=Nu8FlpDSPl4 (not so ideal running forms)

TRAINING TIPS:

Beginners

-Before starting a running program, you should check in with your doctor.-Run/walk, stay consistent, GRADUALLY build up stamina and strength by alternating walking with running -Build in strides -A good rule of thumb is no more than a 10% increase in mileage per week.https://www.runnersworld.com/training/a20845020/how-to-get-started-as-a-runner/

Runners wanting to run a faster pace-Emphasize endurance (improves your aerobic capacity, which increases speed endurance)-Make recovery a priority -Become a complete athlete: functional movement strength training your ENTIRE body using your own body weight, core stabilization, quads, hamstrings, calves, Achilles tendons, shoulders, and chest muscles. balance boards, medicine balls, and elastic bands. Address strength imbalances and apply them in a running-specific manner.

https://www.runnersworld.com/training/g22675896/how-to-become-a-better-runner/https://runsmartproject.com/

TRAINING FOR A MILE RACE

Beginners

-Before starting a running program, you should check in with your doctor.-Run/walk, stay consistent, GRADUALLY build up stamina and strength by alternating walking with running -Try strides week before race https://www.verywellfit.com/learn-to-run-continuously-2911965

Runners looking to run their fastest mile:Strides during the week and right before the race (4 to 8 by 20 to 30 second strides faster than mile pace) Strides are short repeats of relaxed faster running, and they can be great for maintaining leg speed without creating excessive stress or fatigue.

https://blog.strava.com/train-for-your-fastest-mile-13812/

TIPS ON RUNNING WITH KIDS

Proper Gear: bi-annual footwear measurements

Keep It FunLeapfrog run: where everyone runs in a line and after a predetermined amount of time, the person in the back sprints to the front.

Red light-green light or scavenger hunts

Vary the location of your runs–expose your kiddos to trails, the track or even the treadmill.

Set Goals

Teach them about pacing

Achieving a personal goal is a great way to foster intrinsic motivation and a sense of accomplishment. Help your child decide on something that’s achievable

https://www.activekids.com/running/articles/how-to-get-your-kids-interested-in-running

TIPS ON RUNNING WITH DOGS

No running for short nosed dogs like Pugs, English Bulldog, Boston Terrier, Pekingese, Shih Tzu

Yes for running with long nosed dogs

Check with your veterinarian if any breed specific requirements and dog is in good health, but generally 6 months or older

Start SLOWLY (distance and pace)

Make sure your dog has polite leash manners

Be patient, your pup may get distracted, figure out what motivates your dog and use that as positive reinforcement

Beware of hot temperatures - dogs perspire through panting and pads of their feet, keep an eye on how heavily they are panting, bring water if running for more than 10 min on a hot day

BURRO PACK RACING

IMPORTANCE OF WARMING UP

skips and high knees. hamstring sweeps (lateral leg swings)

Warm up for 5-10 min and then drills:

Hip swings

If you’re doing a short run, say one that lasts 45 minutes or less, you may be able to forgo drinking water while you’re out there. It depends on how your body reacts

HYDRATION

-Depends on intensity and weather, runs lasting 60 min or longer consume 30 grams of carbs (roughly 120 calories) every 30 to 40 minutes.

-Electrolyte gels with maltodextrin vs fructose (gels can be used after the first 30-40 min of exercise)

FUEL

https://www.scienceinsport.com/uscode for 25% off our site, excluding special offers and discounts: SIS25NUTRITION

-Warm down for at least 5 min and stretch for 5-10 min https://www.verywellfit.com/essential-post-run-stretches-2911936

-Protein or recovery shake without 30 min after exercise (avoid junk food like candy bars)

RECOVERY IS SUPER IMPORTANT

Science in Sport Recovery Protein shake powder

Foam roll/stretch/massage stick

Epsom salt bath (1.5 large cups in warm bath)

Infrared sauna

(really helps relax and “unglue” tight muscles)

RECOVERY IS SUPER IMPORTANT Theragun electric massager

Addaday

Any additional questions?

Email: jennifer.wong@newbalance.com