Max Heart Rate =

RUNNING PACKET

Max Heart Rate = Men 214 – Age

Women 209 – Age

Target Heart Rate = Men & Women Max HR x .6 or .7 or .8 (.6 is the lower level,

.7 is the median and .8 is the higher level)

Weather Conditions -Please wear appropriate attire for class. Examples:

Rain Days- Wind Top/Bottom

Hats

No cotton exterior

Cold Days- Hats/Gloves

Dress in layers

Icy or hard rain Days- The only time that we will be indoors. Always expect to run outside and respect the instructor’s judgment

Watches- Sport watches with timers help tremendously. We will be timing the majority of our runs and workouts.

Running Shoes- Proper running shoes will help prevent injuries and help make your runs more enjoyable. This is the only big and recurring equipment expense. Spend wisely by buying well-made shoes of a major brand. Search out a model that fits you properly and is right for your foot type, body build and running amount-pace-surface. If in doubt about what your correct shoe choice should be, shop at a running specialty store employing expert advisers. Even the best shoes have a limited lifespan. Plan to replace them around 500 miles of wear.

Warm Up- A routine that increases your heart rate, blood flow and body temp. This is done by walking at a fast pace and building into a jog. The latest trend is to incorporate an active or dynamic warm up. This is a combination of moving and stretching at the same time.

Cool Down- A routine that decreases your heart rate slowly. This is done by gradually slowing down and walking at the end of your run. Some stretching should be done to loosen and relax the muscles.

Diet- This is a huge topic, so we are just going to hit the most important topics. What to eat? When to eat? How much to eat? How much fluid to drink? These are all very important questions.

We suggest you eat something light about an hour or two before class. This way you will have energy throughout your workout. The general rule is something light at least one hour prior to a workout and two hours prior to competition or a difficult workout.

Each person is different, so we suggest you try different things to eat and see what works for you. Here are some examples:

Morning Runs- Bagels, cereal, granola and yogurt.

Afternoon Runs- Sandwich, fruit and salad.

Evening Runs- Light dinner or wait two hours after you eat.

Fluid intake is also important. The average person should consume 8-12 glasses of water each day. A runner should hydrate even more, especially in warm weather. If you are hydrated properly, your urine is usually clear.

How To Start Running- If you are a novice we suggest you start off walking. Then incorporate walking with some jogging, and then jogging. Remember to keep your intensity low while trying to increase your duration (time). As time goes and you feel more comfortable with jogging gradually increase your intensity.

Road Safety

No headphones
Run with a partner
Eyes are always up and moving
Always watch for cars, don’t block traffic or challenge drivers
Run on paths and trails
Don’t run at night unless the streets are well lit

Obey normal pedestrian rules and laws

General Form

Run tall, good posture
Head still, while relaxing jaw and shoulders
Drop shoulders and carry your arms low with little rotation
Keep shoulders square at all times
Maintain a normal stride length, don’t overstride
Strike the ground with the outside part of your foot, rolling towards your big toe
Have and use a consistent breathing pattern

Workout Terms

Strides Not a sprint, but faster than race pace. They are great to do before or after a run to work on turnover. Example: Build up to ¾ speed over 100meters 5-8 times.

Tempo Run A run that is done at a fast, but comfortable pace. Example: a 20-30 min. run.

Fartlek A run where you vary your pace. Example: every other light or block pick up the pace and then resume your normal pace.

Hills Running hills is a great way to deve