Running

1. See Also
   1. Running Injury
2. Physiology
   1. Foot position before heel strike
      1. Foot supinated
   2. Foot strike
      1. Heel touches surface
      2. Longitudinal arch flattens until ligament tightens
   3. Dissipation of forces along foot and leg
      1. Foot pronates (40-70% of supporting phase)
      2. Calf muscles contract
   4. Foot Takeoff
      1. Forefoot supinates
3. Pearls: Technique Pointers
   1. Avoid letting hands cross midline while Running
   2. Run with Forearms parallel to ground
   3. Maintain looseness, but not floppiness to hands
4. Pearls: Pointers from Runners World
   1. Start Slow and intersperse rest days
   2. Run your own pace when Running with a group
   3. Run on scenic courses and while on vacation
   4. Run to a musical rhythm, song lyrics or poetry
   5. Vary your pace and distances
   6. Run without a watch or Heart Rate monitor
   7. Use Running as an escape from daily worries
   8. Find a Running partner or dog to run with
   9. Eat adequate calories and drink adequate fluids
   10. Reward yourself for meeting certain Running goals
   11. Consider relaxation techniques
       1. Regularly schedule a sports massage or self-massage
       2. Yoga
   12. Consider a Running camp
   13. Precede Exercise with a cold shower
   14. Run with a purpose in mind to pass the time
       1. Identify birds or flowers
       2. Collect trash
   15. Mark course with landmarks at kilometer intervals
   16. Run between specific landmarks or points
   17. Plan your runs and workouts for a week in advance
   18. Stop and stretch 5 to 10 minutes into run
5. Pearls: Pointers for Running in cold (from USA Today)
   1. Cover exposed skin
      1. Vaseline
      2. Sunblock
      3. Olive oil
   2. Layer clothing
      1. Layer 1 (against skin): polyester or other synthetic
      2. Layer 2
         1. Top: Sweatshirt or turtle neck
         2. Bottom: Long pants or tights
      3. Layer 3: Windproof nylon or Gore-Tex jacket
      4. Hat and Mittens: Indicated for temperature under 30 F
   3. Start Running into a headwind and return with tailwind
   4. Avoid injury
      1. Reduce run time in winter to 80% of summer duration
      2. Be careful about footing
   5. Maintain adequate fluid hydration and calorie intake
6. Treadmill purchase
   1. Runner's World picks for best treadmills (2002)
      1. Editors Choice: True 540 HRC ($3795)
      2. Best Buy: Pacemaster Pro Elite ($2200)
      3. Reference: Runners World
         1. http://www.runnersworld.com
   2. Unique treadmills: Orbiter treadmill
      1. Treadmill with cushioned Running platform
      2. May be indicated for rehabilitation
         1. Initial evaluations are intriguing
         2. Claims to reduce impact (observation only)
         3. Studies support increased energy expenditure
         4. Initial studies suggest lower impact
            1. Based on hamstring and quadriceps EMGs
         5. Few studies to support to date
      3. Reference: Sports Injury Bulletin
         1. http://www.sportsinjurybulletin.com/arch.htm
7. References
   1. Higdon (November 1998) Runners World, p.42-7
   2. Patrick (February 15, 2001) USA Today, p. 12C