The Ultimate Guide to Running

Greatist THE ULTIMATE, RUNNER'S GUIDE GET ON YOUR RUNNING SHOES. STRETCH AND WARM UP. NOW, ON YOUR MARK, GET SET, GO! Running is one of the nation's most popular sports, with 26.5 million people running at least 50 days out of the year. (1) Whether you are a JOGGER who is just starting out or a PRO RUNNER, THIS IS THE ULTIMATE GUIDE FOR YOU. Where and when do the HOW AMERICANS RUN 26.5 MILLION Americans run? (1] WHEN PEOPLE RUN According to RunKeeper, people run most on SUNDAYS and TUESDAYS, (2] People run the least on FRIDAYS, [2] ORunkeeper THE DISTANCE PEOPLE RUN On WEEKDAYS people run an average of People run longer distances on WEEKENDS, with an average of 3.46 4.3 MILES, (2) MILES. (2) SUN MON TUE WED THU SAT FRI AVERAGE 3.6 4.4 DISTANCE PER RUN (MI.) 15% 16% 15% 14% 10% 13% 16% % OF RUNS RECORDED HOW THE WORLD RUNS Running is not only POPULAR in the United States. It is one sport and exercise that is found ACROSS THE GLOBE, (13] THE LARGEST MARATHONS ACROSS THE GLOBE IN 2011 13] NUMBERS OF RUNNERS IRELAND ENGLAND Dublin = 11,245 London = 11,245 USA SWEDEN Stockholm = 15,171 Orlando, FL = 13,512 Los Angeles, CA = 19,614 Boston, MA = 23,833 Chicago, IL = 35,670 Marine Corps = 20,895 New York, NY = 46,759 JAPAN Tokyo = 33,328 Osaka = 26,175 Shonan = 15,278 Kobe = 20,103 GERMANY ITALY Hamburg = 11,185 Berlin = 32,997 Frankfurt = 12,438 FRANCE SPAIN Rome = 12,611 Paris = 31,133 Barcelona = 12,564 SPRINTING, MID-DISTANCE, AND LONG ON YOUR MARK, GET SET, RACE! DISTANCE are 3 POPULAR TYPES OF RUNNING. Each category relies on different muscles and different training techniques. SPRINTING > Shorter legs and smaller body > They carry MORE WEIGHT TYPICAL IN MUSCLE COMPETITOR BODY TYPE: (3) Muscles: STRONG STRONG STRONG UPPER THIGHS CALVES BODY > Typical Distance: Up to 400 Meters (1/4 Mile) (19] > Race Prep Exercise: AEROBIC WEIGHTLIFTING TRAINING MID-DISTANCE An excellent TYPICAL > Lean but muscular POWER-TO-WEIGHT RATIO is needed COMPETITOR BODY > Medium build TYPE: [14) > Typical Distance: > Race Prep Exercise: 800 - 3,000 Meters (1/2 Mile - 2 Miles) [19] PILATES STRETCHING YOGA LONG DISTANCE (marathons and ultramarathons) > Tall with long arms and long legs TYPICAL > These runners tend to have LESS FAT AND MUSCLE, allowing for more speed COMPETITOR BODY TYPE: [3] Muscles: > Race Prep Exercise: long and lean in LOWER BODY AEROBIC > Typical Distance: 3,000 - 42,195 Meters (2 Miles - 26.2 Miles) [19] TRAINING BAREFOOT RUNNING Develops proper and EFFICIENT running form. NATURAL movement A in running. [15] CONNECTS foot Runners use NO SHOES to GROUND. or minimalist shoes. Feet respond to environment, which promotes BALANCE, healthy POSTURE, and STRENGTHENS ENTIRE BODY. CROSS- TRAINING Even the most advanced runners have questions. Find the ANSWERS you need ABOUT STRETCHING, RECOVERY, AND NUTRITION. WHAT ARE THE IDEAL TRAINING COMPONENTS AND FREQUENCY? SPRINTER TRAINING MARATHON TRAINING COMPONENTS FOR COMPONENTS: (4)] INTERMEDIATE / ADVANCED RUNNERS: (5) Practice SPRINT TECHNIQUES daily. MONDAY TUESDAY WEDNESDAY 3 MILES Warm-ups MILES MILES SETS 2 DAILY THURSDAY FRIDAY 6 Phases of SPRINTING MILES MILES Start, acceleration, transition, max speed, maintenance, and finish. SATURDAY SUNDAY 3 MILES 10 MILES WHAT ARE THE BEST WARM-UP AND COOL-DOWN PRACTICES? BEST WARM-UP GOALS OF A GOOD WARM-UP (6] Dynamic stretching of muscles Start running strong Open joints Increase heart rate Reinforce posture ELEMENTS OF THE WARM-UP (6) FORWARD MARCH or skip at the end KNEE HUGS: Pull knees toward FLEX and EXTEND THE SPINE, and do side bends chest FORWARD LUNGE with a TWIST Work the glutes with LATERAL LUNGES or GLUTE BRIDGE Stand tall, pull shoulders back, Dynamic stretches, including CALF RAISES Especially helpful to WARM UP CALVES AND MUSCLES and stretch out plantar fascia to prepare for run. and tighten abs BEST COOL-DOWN GOALS OF A CO0OL-DOWN (7) Decrease heart rate Regulate blood flow Relax muscles Slow down workout ELEMENTS OF THE COOL-DOWN [6] BREATHE DEEP (8) WALK briskly Drink more for 5-10 WATER to rehydrate (8] MINUTES) KEEP MOVING for 15 minutes to keep circulation consistent [8] STATIC STRETCHING of muscles (8] WHAT SHOULD I EAT AND DRINK? WATER 191 COMPLEX CARBOHYDRATES (91 2 LITERS 8 CUPS WHOLE GRAINS UNREFINED POTATOES per day PASTAS AND VEGETABLES PROTEIN (191 IMPORTANT FOR MUSCLE REPAIR CHICKEN TOFU EGGS NUTS FISH FATS (Monounsaturated fats) (91 BALANCED MEALS 191 CANOLA OLIVE 20% OILS OILS FATS AVOCADOS SEEDS 60% COMPLEX 20% CARBS FLAX PROTEIN COLORFUL FOOD IS KEY! EQUIPMENT To be the best runner, you need the right equipment. TAKE A LOOK at the essentials that should be in your closet. SHOES Running shoes give support and STABILITY TO THE FOOT as you move through the running cycle. [10] Probably the MOST IMPORTANT PIECE of exercise gear for runners is the right pair of shoes. (10] Shoe should have CUSHIONING on the forefoot. (10] GUIDELINES FOR CHOOSING THE RIGHT SHOE (201 V Identify your running style V Know your arch V Shop late (when your feet are more swollen) Know your running profile ARE YOU RUNNING V Get measured V Bring old shoes for comparison V Forget fashion V Date your shoes and replace every 6 months or 500 miles SPRINTS? DISTANCES? BAREFOOT? V Skip the flippers and opt for a comfortable and practical running shoe! WEATHER-APPROPRIATE GEAR COLD WEATHER > Layer clothing for warmth [11] Wear LEGGINGS under shorts (11] TRACTION CLEATS on shoes (11] SUNGLASSES (eye protection) [11j WATER-RESISTANT material (to combat rain or snow) (11) REFLECTIVE GEAR (especially for dark days) [11) HOT WEATHER Anti-blister, double-layer RUNNING SOCK (12] SUNGLASSES (12] Water and a hydration system (belt for extra bottles) [12] TO YOUR HEALTH Running is an efficient exercise that has tremendous health benefits. But while it's a HEALTHY EXERCISE CHOICE, it's important to know the common running injuries and make sure you avoid them. HEALTH BENEFITS OF RUNNING RUNNING PROVIDES SIGNIFICANT HEALTH BENEFITS: M Significant decrease in body fat, triglyceride levels, and risk of coronary heart disease (16] M Stronger heart muscles [16] Increase in HDL cholesterol (the good kind) [16] 50% reduction in high blood pressure among long-distance runners [16] 7 50% reduction in the use of medications to lower blood pressure and cholesterol levels in long-distance runners [16] Stress Reduction [18] M Doctor-recommended treatment for clinical depression and drug/alcohol addiction (18] Reduced risk of cancer, including colon, breast, and lung cancer (18] INJURIES AND If you're not careful, you're at risk for injury. Here are the most common running injuries HOW TO AVOID THEM and how to prevent them. PATELLAR TENDONITIS (17) SHIN SPLINTS (17] Pain in tendon that connects knee to shin Pain on the inside front of lower legs HOW TO AVOID IT HOW TO AVOID IT Wear motion-controlled shoes and strengthen calves Keep weight in check and stretch quads and hamstrings ACHILLES TENDONITIS (17) PLANTAR FASCIITIS (17) Tenderness in lower calf near the heel that strikes when you push off your toes Inflammation of tissue on the bottom of the foot HOW TO AVOID IT HOW TO AVOID IT Stretch calves in the morning Strengthen and stretch calf muscles and strengthen through toe raises Running is a popular sport throughout the world. With the right shoes, gear, warm-up techniques, and training, you can start exercising quickly and efficiently. SO PUT ON YOUR SHOES AND GET MOVING! Infographic Design by BlueGlass Special Thanks to RunKeeper SOURCES [1] http://marathontrainingacademy.com/the-growing-popularity-of-running [2] http://www.runkeeper.com [3] http://www.livestrong.com/article/550102-the-physical-difference-between-long-distance-runners-sprinters/ [4] http://www.coacheseducation.com/sprints/george-payan2-apr_02.htm [5] http://www.coolrunning.com/engine/2/2_4/129.shtml [6] http://www.active.com/running/Articles/Before-You-Run-The-Dynamic-Warm-Up.htm [7] http://www.mayoclinic.com/health/exercise/SM00067 [8] http://www.runnersbase.com/cool-downs-after-running--best-practice-guide/ (9] http://www.active.com/running/Articles/Nutrition_Tips_for_New_Runners.htm [10] http://www.webmd.com/fitness-exercise/features/choosing-best-workout-shoes [11] http://sports.yahoo.com/ski/news?slug-ycn-10298821 [12] http://heatrunning.com/hot-weather-gear/ [13] http://www.ultramarathonrunning.com/ [14] http://www.ausport.gov.au/ais/nutrition/factsheets/sports/middle_distance_running [15] http://www.barefoot-running.us/ [16] http://www.medicinenet.com/running/page2.htm [17] http://www.active.com/running/Articles/6-Common-Running-Injuries-to-Avoid.htm [18] http://www.womenshealthmag.com/fitness/health-benefits-of-running [19] http://www.livestrong.com/article/404299-differences-between-sprinting-distance-shoes/ [20] http://www.webmd.com/fitness-exercise/features/how-to-buy-running-shoes-tips-to-treat-your-feet-right