Running for Fitness

Lesson Summary

LESSON SUMMARY

In this module you studied the following:

Running should be a fundamental part of any physical training program and provides an excellent aerobic workout.

A good pair of running shoes will provide shock absorption, cushioning, motion control and durability, and ultimately help prevent injuries.

While running, the outside of the heel strikes the ground first. Next, the foot rotates inward and downwards: this process is called pronation.

Orthotics are shoe inserts that are customized to an individual’s biomechanics and foot type to provide good foot support and motion control.

The best surface to run on is a soft, smooth, unbanked cindertrack. The worst surface to run on is a rough, pot-holed dirt trail or grass.

A warm-up to lengthen short, tight muscles before running is crucial for preventing injuries that may result if muscles are “cold”.

It is not a good idea to sprint at the end of your run and then come to a complete stop; this practice may result in an injury.

When running the point of foot contact should occur in line with the knee which should be slightly flexed.

Most running injuries are due to “over use” from running too much, i.e. too fast, too far, or too often. The most common form of running injury is the knee.

Failure to allow recovery between hard bouts of running can lead to overtraining and can also be a major cause of injuries.

Increasing mileage too quickly can cause training injuries. Your running mileage should be gradually increased and not by more than 20% from one week to the next.

Interval workouts are a great way to improve performance.

A major benefit of cross training is that it prevents the onset of over-use injuries while maintaining fitness.

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