First Author: Ashley Odglen

Second Author: Robert Hopper

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Article

 

Preparation

 

 Helena's in Class Tips

     Shoes-

          -road shoes and trail shoes

          -$50-$100 practical price

     Socks-

          -Cotton doesn't wick but polyester does

          -Jengi's good toesocks that prevent blisters!

     Water-

          -Hydration is Key!

          -invest in a bottle grip to run with

     Long Distance Running

          -mix H20 and gaterade for electrolytes

          -Sports beans and E-gel: good for nutrients during run

     Night running

          - wear a headlamp

     Other Important Comments...

           You can go longer if you jog vs. run

           Wear hair back out of your face

           Take Aleve after for good anti inflammatory relief

 

3.1.1. Shoes

 

Thinking about buying new shoes?

Running Shoe Finder: Use this link to help you find the right running shoe for your needs

 

Watch this Youtube video for long distance and short distance running shoes and...^[1]

 

3 Types of Footstrike Patterns:

1. Over Pronate

2. Under Pronate

3. Neutral

 

 

 

Examples of Shoes: ^[2]

     All around good quality affordable shoe....Brooks Adrenaline Women^[3]

                                                                    

     Motion Control Shoe...Asics Gel Foundation^[4]

                                              

     Trail Shoe...New Balance 809^[5]

 

                                                         

     Long Distance Durability Shoe...^[6]

                                                         

 

3.1.2. Clothes

Top Ten Things YOU should know when deciding what to wear...^[7][8]

1. Consider Investing in "Technical Clothing"

2. Make sure your fabric has the ability to wick away moisture (Cotton DOES NOT WICK

3. Summer or Winter...Lightweight is better! Lighter material allows for more movement and less resistance in the winter, two insulating layers are      better than multiple heavier layers of clothing

4. You get what you pay for! More $ upfront means longer lasting clothes that won't wear out quickly

5. Should minimize chafing...proper fit of clothing should prevent this

6. Good socks! A good investment for proper socks look for ones made with lycra

7. Time of Day...Sunlight= sunscreen, Dark= reflective tape both of which can be features in your clothes

8. Extremities need attention too! Wear gloves or a hat when appropriate

9. Function before fashion. It's not how you look but the fact that you are properly equipped that matters

10. COMFORT! If you aren't comfortable try to evaluate the problem and fix it.

 

Examples of Proper Running Attire 

 

^[9] [10]

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