Running • Benefits of Running • What is a Runners High? • Steps to Efficient Running • Top Foods for Runners • Chewing Gum while Running • Why Invest in Good Running Shoes? • Techniques for Proper Breathing While Running • Why It Is Important to Focus on Breathing While Running? • Why It Is Important to Focus on Breathing While Running?
Benefits of Running • Physical conditioning of your heart and lungs • Reduces illness and disease • Lose weight • It is a great cure for stress, emotional strain, even mild depression
What is a Runner’s High? • State of Euphoria • –noun. a feeling of happiness, confidence, or well-being sometimes exaggerated in pathological states as mania. • Occurs when strenuous exercise takes a person over a threshold that activates endorphin production. • Second wind.
Steps to Efficient Running • Run tall • Relax • BREATHE • Swing symmetrically • Always remember to warm up • Always stretch after you run • Don’t go faster than you are able. • Drink enough fluids • Eat right • Set goals and track your progress
Top Foods for Runners • Almonds • Sweet Potatoes • Eggs • Oatmeal • Oranges • Black Beans • Mixed salad greens • Bananas • Whole-grain pasta • Chicken • Frozen mixed berries • Dark Chocolate • Low-fat Salmon • Whole-grain bread • Frozen stir-fry vegetables
Chewing Gum while Running • Why? • It feels good • Extra motion of the jaw helps to create a rhythm that enhances their workout session • Many believe it helps the metabolism • Some also believe it helps to force the breath through the nose instead of the mouth makes the body work harder. • Why Not? • Choking • Some say that if you're chewing gum on a run, you're just not running hard enough. • It’s a distraction
Why Invest in Good Running Shoes? • Avoid blisters and other pain • Better fit to your foot • Don’t worry about $$$ • Stores in Utah • Striders • Peak Performance • Salt Lake Running Company • Wasatch Running Center
Techniques for Proper Breathing While Running • Talk Test • Breathe: • Through the mouth • From the belly (not your chest) • Short and shallow breaths • In Rhythm
Why It Is Important to Focus on Breathing While Running? • You can improve your body’s ability to transport oxygen to your muscles • Increases Endurance • You will be able to run longer distances • It will help make it easier for you to maintain a consistent pace • Helps you avoid overexertion which will lead to injuries
Upcoming Races… • South Davis Sweethearts Run, 5k and Kids K – February 12 • Salt Lake 10 Miler – April 2 • Salt Lake City Marathon, ½ Marathon, 5k, and Kids 1k – April 16 • 11th Annual Ogden Marathon, ½ Marathon, 5k – May 21 • Hand Cart Days ½ Marathon – July 23
I always loved running... it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs. -Jesse Owens
Work Cited • http://www.google.com/imghp?hl=en&tab=wi • http://dictionary.reference.com/browse/euphoria • www.active.com • http://fitday.com/fitness-articles/ • http://www.runnersworld.com/article/0,7120,s6-242-301--10200-0,00.html • http://saltlakerunningco.com/home/2010/09/when-do-i-need-to-replace-my-running-shoes/