I hope you can use the information presented over the 9 weeks to improve your running and general lifestyle. Below are the handouts from the various presentations we had. Enjoy!

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Jeff McGinn - Goal Setting
Running Mission Statement
File Size: 333 kb
File Type: pdf
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Adrienne Penner - Nutrition
Cooking For One Or Two
File Size: 148 kb
File Type: pdf
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Healthy Snacks
File Size: 603 kb
File Type: pdf
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Food Label Handout
File Size: 723 kb
File Type: pdf
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Stretching and Warm up
Haley Carrier - Foam Rolling
Dynamic Warmup
File Size: 129 kb
File Type: pdf
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Stretching Program
File Size: 514 kb
File Type: pdf
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Foam Rolling
File Size: 488 kb
File Type: pdf
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Injury Prevention
Tips For Buying Running Shoes
The body is designed to adapt. We are biological systems. However, the load needs to be applied at a rate that does not exceed the body’s capacity to adapt. Overuse injuries are caused by an overload of the body’s anatomical structures (bones, tendons, muscles). Every new stimulus must be integrated progressively. 

Volume
  • Increase by no more than 10%/week
  • Progress long runs by no more than 10min/week

Frequency
  • Spread the same volume out over 4-5 runs/week rather than 2

Surfaces
  • Variety is the spice of life! (eg. track, trail, pavement, etc.)
  • Avoid drastic changes
  • Cut volume by 50% the first snowfall and 75% the second week

Hills
  • 1st week decrease overall volume
  • Count distance and the number of hills and progress no more than 10%/week

Shoes
  • Use multiple pairs, monitor each for deformation
  • Take ~4 weeks to transition into a new shoe
  • Shop for shoes later in the day, ideally after activity as the foot swells slightly with activity 


  • Go to a store with a wide variety


  • Try on the shoes with the socks you’ll run in

  • Run in them. Ask to run outside.

  • Make sure they are comfortable as soon as you put them on (no pressure points, heel doesn’t slip, etc.)

  • Leave a centimeter between your toes and the end of the shoe. Remove the insole to double check. 

  • The price does not determine the quality

  • Monitor the wear of the shoe and any deformations rather than the cushioning


  • Your weight should not determine the size or the cushioning of the shoe, but only the quality of the shoe’s upper, which should be a little more sturdy


  • Take time, ~4weeks or 1min/run, when transitioning shoes so that your body can adapt to the new biomechanics
  • Walk for the first 2 days
  • Short jogs 1min/run (weeks 1-2)
  • Longer jogs (week 3)
  • Weekly long run (week4)
Weight training 
  • Incorporate into your weekly training
  • Takes ~4weeks to adapt
Apps For Running
Apps for your iPhone/iPdad

Tap Metronome - Free - Know your running cadence 
Sensor Monitor 1.0.9 - Free - Place ipod on treadmill for the impact force
BeatRun - Free - Run your own pace...from your own music 
Rock My Run - Free - Run your own pace by streaming music 
Interval Timer - $3.49 - Keep track of your work and rest periods during workouts
 
Apps for android:

Tap Metronome - Free - Know your running cadence
Accelerometer Monitor - Free - Place ipod on treadmill for the impact force
Rock My Run - Free - Run your own pace by streaming music 
HIIT Timer - Free - Keep track of your work and rest periods during workouts