-Asics 2120 (Stability)

-Adidas Response (Neutral-Cushioning)

-New Balance 810 (Trail-Running)

-New Balance 644 (Neutral-Cushioning)

-Bananas: This 95% water fruit will not only hydrate you, but will also keep you satiated with various vitamins and minerals.

-Pretzels: Either soft or hard; releases glucose from digestible complex carbs.

-Fig Newton’s: Good replacement for energy bars; delivers oxygen to muscles.

- Sandwichs and wraps: Eaten with lean meats provide a good amount of protein and carbs, good for a pre workout.

Blisters: collection of fluid in a “bubble” under the outer layer of the skin.

Callus: usually painless thickening of skin caused by repeated pressure or irritations a form to protect a skin area from injury caused by rubbing or squeezing. Pressure causes cells in the irritated area to grow at a faster rate, leading to overgrowth.

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There are two types of injuries that an athlete may encounter: one caused by an acute trauma, the other resulting from overuse.

The Traumatic Injury:

The Traumatic Injury is violent and sudden, such as sprains, lacerations, torn ligaments, pulled muscles, or broken bones caused by a fall. These types of injury usually require immediate professional treatment. If the injury causes immediate pain, swelling, inability to use the injured body part, or severe pain that does not subside in 30 to 40 minutes the injury should be examined by a professional. If the athlete hears or feels a crack, tear or pop and the pain persists, help should be sought.

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Proper shoe selection is an important part of the injury prevention. Forces greater than three to five times your body weight are placed on your feet and dissipated up your leg when you run. Not only does running place a lot of force on the foot, but walking and everyday activity can place enough stress to cause pain. The right running shoes will accommodate the needs of the individual walker and runner and can help enhance comfort and performance.

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Plantar Fasciitis is a persistent pain located on the plantar (bottom) of the heel and the medial (inside) of the foot. The planar fascia is a fibrous, tendon like structure that extends the entire length of the bottom of the foot, beginning at the heel bone and extending to the base of the toes. During excessive activity, prolonged standing or walking, the plantar fascia can become irritated and may even tear if the area is subjected to repetitive stress. Heel contact during the gait cycle exposes the medial-plantar aspect of the heel, where the plantar fascia attaches to the heel bone.

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The lower leg pain resulting from shin splints is caused by very small tears in the leg muscles at their point of attachment to the shin. There are two types

1. Anterior shin splints occur in the front portion on the shin bone (tibia).
2. Posterior shin splints occur on the inside ( medial) part of the leg along the tibia.

Anterior shin splints are due to muscle imbalances, insufficient shock absorption or toe running. Excessive pronation contributes to both anterior to both anterior and posterior shin splints.

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One of the things that I teach new runners is some basics about running cadence, or stride rate. Almost all elite distance runners (both men and women) tend to stride at the same rate: 180 or more steps per minute. This means that they are taking 90 or more steps with each foot each minute, a rate that doesn’t vary much even when they aren’t running fast. The main things that occurs as runners go faster is stride length, the faster they go, the longer the stride becomes, with little change in the rate of leg turnover.

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Make sure you get a good pair of shoes designed for running. Don’t try to make do with shoes you bought five years ago and have been wearing for yard work. You will end up injured and your running plans will have to be postponed. Visit
The Athletic Shoe Shop for information on purchasing the best shoes for you.

Expect to feel a little soreness the first week or two. You may not have exercised much, and it will take a little while for you to adjust.

If you feel more than general muscle soreness, back off! Don’t try to keep running through an injury, or pretty soon you won’t be running at all! If you feel pain, rest and use ice. Try to talk to someone with some experience with running injuries, or consult your doctor.

If you have to take a break for injury or family commitments, don’t give up! If you miss a workout or two, just pick up where you left off. If you have an extended break, you might want to back up a week or two.

The days of the week listed here are just for guidance. Run on the days that best suit your schedule. If it’s easier for you to run on Sundays than on Mondays, that is fine. Just try to scatter your rest days throughout the week–don’t try to do all your running on consecutive days.

5 KM/10 Km Training Program Advanced