Regardless of your running experience, you will have questions from time to time. Check here for the answers! If you have a question that isn't posted, don't be afraid to ask me via e-mail!
Q: What do I need to start training as a runner? A: If you are new to running, it is very inexpensive to get started. You should have comfortable clothing, but preferably nothing too baggy. If you are serious about training, you should probably get a stop watch or a digital watch. You can usually find something reasonable for $10. The most important purchase you will make as a runner is running sneakers. Make sure you get a pair that is the right fit for you! Q: What constitutes a "good" running sneaker?  Q: What does "heel striking" mean and why should I avoid it? A: When many people start running (or when more experienced runners become more tired) the first part of their foot to hit the ground while running is the heel. While this is normal during walking, it should be avoided at all costs while running. When you heel strike, two problems occur:
 Look at the two runners above. The one of the left is demonstrating heel striking. The heel hits the ground first and her leg is way out in front of her, beyond the center of her body. The runner on the right hits the ground with the mid-foot first. This is the proper running technique. The foot should be under the body supporting it while running. Most runners tend to heel strike when they are running downhill or trying to take strides that are too large. Focus on taking smaller strides with a fast foot turnover. At first, you may have to run more slowly to eliminate heel strike, but ultimately you can pick you speed up again once you have adjusted to the new form. Q: How do I know if my foot turnover is at a fast enough rate? A: Foot turnover refers to how quickly you move from one stride (or step) to the next. Distance runners - anyone competing in an 800 m run or more - tend to take 180 strides per minute (according to Dr. Jack Daniels). Below this number, you are spending too much time on the ground, which leads to slower running. Or, you are spending too much time in the air, which also slows you down and causes more stress on your legs. Above the 180 mark you are expending too much energy moving your legs that quickly for longer distances. Please note that this does not apply to sprinters! Try counting your steps while you run. Most people are significantly below 180 strides per minute. If you fall into this category try these tips:
Q: How can I improve my running form? A: Form drills will help you work on your technique and can also improve your speed. We will work on this primarily during the outdoor track season, but you can incorporate these drills in the off-season as well. Q: I get bored on my long runs...what should I focus on? A: When you can't run with a friend, long runs may seem a bit daunting. Try to use this as an opportunity to focus on becoming a better runner...
| Q: Some of the workouts call for "strides." What are those? A: Strides are short (20 to 30 second) bursts where you run at an elevated pace. These should NOT be all out sprints! The purpose of strides is to introduce a little speed and anaerobic training into your workout. They also give you a chance to practice running economy (or form) at higher speeds. You should be going at about 80-85% of your maximum speed for these. Form is important! Q: What is good running form? A: Many people assume that you should just get out there and run. However, proper form can help you avoid injuries and improve overall as a runner. (This explanation is from the August 2004 issue of Runner's World). Head Tilt How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out. Shoulders Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride. Arms Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension. Torso The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position. Hips Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl. Legs/Stride While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long. Ankles/Feet To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.  Q: What should I be eating as a runner? A: Eating smart is important for any athlete. Your body is burning lots of calories when you exercise, and it is important that you provide it with a quality fuel source. Generally speaking, if you're hungry, eat something! Check out Michi's Ladder to see what a perfect diet would consist of...
 Q: Should I be taking any supplements? A: Be extremely careful if you choose to supplement your diet with anything from a "health store" (like Vitamin World, GNC, etc.). If a product promises something that sounds too good to be true, it probably is. I would recommend taking a daily multi-vitamin. Sometimes its difficult to get all the nutrition you need from food alone. Calcium supplements are also good to take. Usually calcium supplements will also include vitamin D, which helps the body use calcium. Most teenagers do not get enough calcium in their diet. With the constant pounding of running, your body needs the extra calcium to help stave off injuries. |