1. Coach Vosen KIN 228 – Lifetime Activities Fall 2015

2.  Walking is movement at a regular and fairly slow pace by lifting and setting down each foot in turn, never having both feet off the ground at once.  Jogging is typically defined as running slowly at a comfortable pace of about 9 to 12 minutes per mile.  Running is an individual activity (some will be able to run farther and faster than others).  The Talk Test – a good guideline for measuring exertion when running.

3.  Popularity has increased over the last half- century.  Dr. Kenneth H. Cooper demonstrated positive correlation between HR and O2 consumption.  Jogging moved into the American mainstream in the ‘70s and ‘80s.  Races and marathons continue to grow in popularity.

4.  Consult your physician before beginning any exercise program.  Start slowly and increase gradually.  Be consistent.  Listen to your body.  Take walking breaks when needed.

5.  Proper running/walking shoes must be worn to prevent injury.  Emphasis should be placed on shock absorption, body size, running-style mechanics, and skill and competitive level.

6.  Socks – Should wick perspiration away from the skin.  Clothing – should be light-colored and loose- fitting when hot; when it’s cold, dress in layers.  Sunglasses, hats, pedometers, backpacks, and reflective material are among other considerations.

7.  The slower you go, the flatter the landing.  Try to land lightly and gently; do not pound.  As you run faster, you move higher on the foot, toward the toes, then roll inward. This absorbs shock.  Precise point of contact varies with speed.

8.  A function of speed.  Short stride – more economical; slower  Lead with the knee first. The foot should follow and extend to meet the ground.  Do not overstride.  Point of foot contact should be directly under the knee, with slight knee flexion.

9.  Run tall and with a straight back; head level  Hips should be directly over the legs; avoid “sitting” or leaning forward  Arms should be utilized for balance and driving. Hands should be loosely cupped and relaxed.  The hands should swing back, but not past the midline of the trunk.

10.  It is a good idea to stretch:  After warming muscles up.  After the cool-down.  Emphasize stretches for these muscles/groups:  Lower back  Upper back  Groin  Hamstring  Hurdlers  Quads  Lower leg

11.  Stress – Training stimulates the stress the body will encounter. Fine line between training and stress/strain.  Overload – Stretch your limits gradually. “The Overload Principle”

12.  Specificity of training – Training must resemble what you are training for!  Consistency – Regular training creates results.  Recovery – The body must be given adequate time to recover.

13.  Pacing – Establish a long-view approach toward running. Remember: More is not always better.  Running surfaces – Avoid running on cement regularly. Change your surface regularly to allow your body to adapt and recover.

14.  Always run facing traffic; wear reflective apparel.  Carry some form of I.D.  Never run alone at night or in dangerous areas.  Be aware!  Be considerate of others.  Stay away from secluded areas.

15.  Even with proper stretching, injuries will occur.  Minor irritations are “a way of life” for most runners.  Muscles and tendons  Nerve irritation, blisters, bone spurs, Morton’s toe, muscle strain/tears, plantar fasciitis, etc.  Overuse syndrome

16.  Do everything in moderation.  Start out by improving VO2 max.  Use the hard-easy- hard approach.  Learn to calculate and measure your target heart rate.  Keep and accurate record of your mileage.

17.  Emphasize the recovery phase.  Eat sensibly.  Take in fluids early.  Vary your training program.  Run with someone.

19.  Mood, D., & Musker, F. (2012). Sports and recreational activities (15th ed.). New York: McGraw-Hill.