Lesson 5: Running Mechanics and Dealing with Injuries

Objectives

1. Describe the ten areas you should watch to improve your running style listed in the discussion material for this lesson.
2. Discuss the value of warming up and cooling down as it relates to your training.
3. Identify the correct techniques used in effective stretching
4. Identify the most important muscles to stretch and understand why it is important to stretch them.
5. Explain the signs of overtraining.
6. Identify the most common running injuries, what causes them, and how to treat them.

The Scientific School

Running Style

• Hands, Arms, and Shoulders
• Face, Head, and Neck
• Trunk and Hips
• Legs and Feet
• Overstriding
• Crossing Over
• Pronation
• Supination (under pronation)
• Foot Strike
• Breathing

Warming Up, Cooling Down, and Stretching

Running Injuries

• Stage 1, 2, 3, & 4
• Types of Injuries
  • Shin Splints
  • Illiotibial Band Syndrome
  • Runner's Knee
  • Plantar Fasciitis
  • Achilles Tendonitis