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					It is important to choose the right trainers    It’s the foot of a runner who is bio-              Selecting the right spikes is also
in a sport such as running. Trainers are for    mechanically efficient and therefore doesn’t       important. For track work there are two main
running in, not a fashion statement! There’s    need a motion control trainer.                     types, sprint spikes and distance spikes.
no single 'best trainer’ – everyone has                                                            Sprint spikes are very light and have almost
different needs. All sorts of things - your     Best trainers: Stability trainers with moderate    no padding on the sole. Distance spikes
biomechanics, your weight, the surfaces you     control features.                                  have a decent amount of cushioning to
run on, and obviously, the shape of your feet                                                      protect your feet during an endurance race.
- mean that one person's ideal trainer can be   The Flat Foot This has a low arch and
terrible for another person.                    leaves a print which looks like the                And remember, on the track the spikes
                                                whole sole of the foot. It usually                 themselves must not be longer than 6mm.
Trainers are split into three main categories   indicates an overpronated foot –                   In cross country spikes between 9mm and
cushioned, stability and motion control. The    one that strikes on the outside of                 12mm are recommended. Anything longer
first three are everyday options and are        the heel and rolls inwards                         is dangerous, and anything shorter will not
categorised      essentially     by      your   (pronates) excessively. Over time,                 provide any grip.
biomechanical needs.                            this can cause many different types
                                                of overuse injuries.                               Before training nights don’t eat a heavy
One good way to find out your basic trainer                                                        meal. Stick to something light such as a
needs is to try the 'Wet Test', below or,       Best trainers: Motion control trainers, or high    sandwich and drink plenty of fluids. If you
preferably, to visit an experienced trainer     stability trainers with firm midsoles and          eat too much before training you will get a
retailer such as ‘Sweatshop’ in Ransomes        control features that reduce the degree of         stitch, preventing you from running and
Europark.                                       pronation. Stay away from highly cushioned,        wasting your time.
                                                highly curved trainers, which lack stability
The Wet Test works on the basis that the        features.                                          On training nights always bring a warm top
shape of your wet footprint on a dry floor or                                                      and track suit trousers, especially during
piece of paper roughly correlates with the      The High-Arched Foot           This                Autumn/Winter. When it looks wet, bring a
amount of stability you might need in your      leaves a print showing a very                      set of waterproofs as rain does not normally
trainer. Take note: 'roughly'! It's a handy     narrow band or no band at all                      stop us! And don’t forget to bring a bottle of
starting point.                                 between the forefoot and the heel.                 water. Training can be thirsty work.
                                                A curved, highly arched foot is
The Normal Foot Normal feet                     generally        supinated       or                Track etiquette encourages a safe training
have a normal-sized arch and will               underpronated. Because it doesn’t                  environment. Always ensure when going
leave a wet footprint that has a                pronate enough, it’s not usually an                round the track to starting points that you do
flare, but shows the forefoot and               effective shock absorber.                          not impeded other athletes on track and
heel connected by a broad band. A                                                                  field. Watch out for yellow warning triangles
normal foot lands on the outside of             Best trainers: Cushioned (or 'neutral')            and obey what they say. And always listen
the heel and rolls inwards slightly             trainers with plenty of flexibility to encourage   out for and respond quickly to calls for
to absorb shock.                                foot motion. Stay away from motion control         “TRACK!”
                                                or stability trainers, which reduce foot
                                                mobility.
Always ensure that you inform your coach
of any other sporting activities that you are
undertaking. This helps us to tailor your                                                                  Ipswich Harriers
coaching for you and prevents you from
getting injured due to exhaustion and                                                                        Athletics Club
overuse.

After training nights Continue to drink
plenty of fluids and try to eat a nutritious          Ipswich Harriers
meal soon after to restore the energy you
will have used up during training.
                                                       Athletics Club                                     General help
Non-training nights. If you want to excel in
your sport, running away from the track
                                                            Endurance group                               and advice for
sessions at Northgate is an important part of
your development. We will often recommend
training to do during the week and weekend,
                                                                                                           endurance
but if we don’t, it will never hurt to run just a
few miles over the weekend. Be sure to us
first though, so that we can make sure you
                                                                                                             athletes
don’t over do it.

More questions? If you have any questions
about the information in this leaflet or need
further advice please talk to Eric or Kevin
                                                               Eric Phillips
before or after training.
                                                            (01473) 463609
                                                                          &
                                                              Kevin Peirce
                                                           (01473) 716005


                                                    http://www.ipswich-harriers.ac.uk
                                                           Some portions of this document based
                                                       upon an article at: http://www.runnersworld.com/