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Running for your life

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on 31 March 2015

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Transcript of Running for your life

Running for your life
Running Tips
Factors affecting your running
How to run the "right" way
Hold your head high
Keep your back straight
Relax your shoulders
land at the front of your foot
Pump your arms, and keep your arms in a 90 degree angle
Use proper technique!
Running Injuries
Belly breathing provides more oxygen to your muscles while running
Belly Breathing
Primarily breathe in and out of your mouth.
Your stomach should expand and contract more than your chest
It is a stronger form of breathing that will help improve your performance.
Uphill running vs Downhill running
Make a plan
Grab a friend
Eat food
Drink Water
Warm Up
Cool Down
Get Rest

Trails vs Roads
Uphill Running
Trails help strengthen your muscles, ligaments, and tendons
Running on roads can cause more stress on your joints because of the impact
Downhill Running
Focus on your center of gravity as you work against gravity.
Lean forward slightly and swing your arms to help push yourself up the hill.
Increase your stride rate and shorten your stride slightly.
Lengthen your stride
Avoid hard heel strike, which indicates that you are locking your knees and leaning back too far.
Gravity gives you more power downhill, so use your arms to help balance and maintain rhythm.
Control your speed by arm strokes and your hip
Rhythm is also known as cadence which is the number of steps you take in a set of time
find a pace that works for you
Buy shoes that will help your running technique
Cushioned shoes for those with higher arches
Motion control shoes for those with flat feet
Stability shoes for those who need more support and durability
Trail shoes for those who run off the road
How is running beneficial?
Fun Fact: 36 million people run a year, and 40-50% experience at least one injurgy.
Hamstring strain
Calf muscle pull
Shin splints
Achilles Tendonitis
Patellofemoral Pain Syndrome
Spinal compression
How to prevent injuries
Groin pull
The force from running can cause too much pressure on your spine. This can lead to permanent spine issues and also temporary height loss.
A groin pull is caused by overextending your inner thigh muscles. It will cause muscle weakness and sometimes swelling as a result of the strain.
Hamstring strains are caused by improper or no warm ups. Pain in the back of your thigh will occur if you strain your hamstring.
This is also known as "runner's knee." The exact cause is unknown. Symptoms include pain around and under the knee.
A calf muscle pull is characterized my your calf muscle tearing away from your achilles tendon. You may hear a "pop" when it occurs.
Shin splints occur with a lack of conditioning. There is pain that occurs through your shin.
Achilles tendonitis occurs because of chronic overuse. It causes pain in the back of your ankle.
Warm up with a short walk. Taking a short walk will warm up your body which will help prepare your muscles for workouts.
Dynamic stretching, which is in motion, should be done before your run. Dynamic stretching has been found to help activate and loosen your muscles to prepare you for your run. Static stretching, which means holding a stretch in one position, should be done after a run. Static stretching can help you cool down and lessen muscle soreness.
You should also finish your run with a short walk. This will help your body cool down.
Do NOT run everyday. Running everyday can stress your body and cause more harm and injuries. You always need rest to help your body recover!
Do strengthening exercises. Strengthening exercises will make you stronger and faster.
Wear the right shoes
Get enough food and stay hydrated! Try not to eat heavy foods before your run. Find foods that will sit well in your stomach. Some suggestions may be energy bars, yogurt, and bananas. Also, drink plenty of water to replenish your body as you sweat.
Stretch before and after your run
This is NOT the kind of shoe that you should wear.
"I just felt like running"
-Forrest Gump
Mental Health
Lessens the effects of asthma
Helps prevent high blood pressure
Strengthens your immune system
Weight loss
Physical strength
Joint strength and stability
Personal Control
Reduces the effects of diabetes
People who run are less likely to get sick from minor illnesses
When you run, your body releases chemicals that make you happier
Your arteries are contracting and expanding while you run. This will help your arteries stay fit and help maintain your blood pressure
Running will strengthen your lungs.
Helps with maintaining your blood sugar level
Builds your lower body strength and strengthens your tendons and ligaments.
Running makes you more positive confident which therefore, gives you more control over your life.
Running strengthens your tendons and ligaments, which helps with joint stability. This will increase your joint strength which will reduce the chances of ankle, knee, and hip injuries.
Running will help break down your fat
Running is a great way to exercise and improve your well-being.
Be mindful of your running technique in order to prevent injuries.
From this
To this
If you have a minor injury, here are some ways to help relieve pain, reduce inflammation, and speed up healing.
RICE Method:
R- Rest, cut back on activities
I- Ice your injury
C- Compression, use wraps to helps reduce swelling
E- Elevate, elevate your injury above your heart to reduce swelling
Correct form will make your work out more efficient and increase your speed.
1. The Best Running Shoe For You!" Runner's World & Running Times. Runner's World, 03 Mar. 2003. Web. 28 Mar. 2015. <http://www.runnersworld.com/running-shoes/best-running-shoe-you>.

2. Magness, Steve. "Science of Running: How to Run: Running with Proper Biomechanics." Science of Running: How to Run: Running with Proper Biomechanics. N.p., 3 Aug. 2010. Web. 28 Mar. 2015. <http://www.scienceofrunning.com/2010/08/how-to-run-running-with-proper.html>.

3. Pimentel, Calos. "Running Correctly: All You Need To Know Through Infographics." Karma Jello. KarmaJello.com, 19 Dec. 2013. Web. 27 Mar. 2015. <http://karmajello.com/lifestyle/health-fitness/running-correctly-infographics.html>.

4. Russ, Matt. "Hit the Trails for Injury Prevention." ACTIVE.com. ACTIVE Network, n.d. Web. 25 Mar. 2015. <http://www.active.com/running/articles/hit-the-trails-for-injury-prevention>.
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