| Running |
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 Running Tips by pAtZer
Running is one of the best activities to improve endurance. In order to improve the enjoyment
of running for the uninitiated in the class, here are some tips:
Equipment:
- Select running shoes that fit comfortablly. Allow extra room for toes since your feet expand while running. Double knot your shoes before running.
- Dress in light weight, light-colored cloothing
Safety:
- Use sidewalks when possible. If you're oon unfamiliar territory, watch the ground for sudden changes in elevation, depressions, or objects on the ground. Face traffic if you must run on the road.
- Headphones distract your attention from the hazards of the road. Be safe and limit headphones to running tracks and indoor tracks. Be extra careful on intersections or when crossing the road.
- Let someone know your whereabouts; Kids � use common sense and run in groups in the daylight hours on known
paths and let your parents know where you are.
Environment: (Any weather: wear sun screen & drink plenty of water)
- Hot Weather:
-- Drink plenty of water.
-- Get used to the heat by building up to your normal running distance over a 5 - 7 day period.
-- Watch for symptoms as dizziness, nauseaa, throbbing; if you have these symptoms, stop running and seek medical attention
- Cold Weather:
-- Continue to drink plenty of water.
-- Run into the wind at the start of the rrun allowing you to run with the wind in the end
-- Winter running breathing: Keep your tonngue on the roof of your mouth; this keeps the mouth from drying out if you tend to breathe in and out through your mouth; this also warms the air when breathing in through the mouth
-- Wear a hat and gloves; in really cold wweather, wear a face mask or a thin layer of Vaseline to protect the face
-- Wear layers: polypropylene inner layer (wicks perspiration away from the body); cotton middle layer; nylon or Gortex outer layer; Don�t forget to wear reflective gear in the dark.
-- Slow down, this allows your body to mennd during the winter and to watch out for ice patches
Technique:
- Find your natural running rhythm (Examplle: Inhale in three steps, Exhale in four steps); this will change as you improve
- Breathe as deeply as you can to avoid a side ache; in through your nose, out through your mouth (see cold weather advice for winter running breathing)
- If you get a side ache, put the same sidde arm over your head and stretch by bending toward the side that does not hurt.
- Start lifting weights at least once a weeek. This strengthens the muscles and helps protect stressed bones
- Work up your distance over the course off a few weeks or months
-- Example 1: For a one mile goal, if 1/3 of a mile is all you can run the first time, finish off walking that mile; gradually increase running distance in increments, say 1/2 mile, 2/3 mile, 3/4 mile, and finally the full mile
-- Example 2: For a five mile goal, the ruunner that normally runs 1 mile and is running 4 times a week, try the following: Week 1 (1, 1-1/2, 1-1/2, 2), Week 2 (2, 2, 2, 3), Week 3 (3, 3, 3, 4), Week 4 (4, 4, 4, 5)
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| Sparring |
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Sparring Tips by Case
- One thing to always remember is to have a good time when sparring. You're not out to kill your opponent. You should have fun and challenge each other.
-When sparring, never be afraid to try outt something new. You�ll never know if it will work unless you try it. Use the techniques from your kata�s and anything else you use and see how they will work in an actual situation. Not only will this give you something to use, but it will also make your kata�s look a lot better.
-After using more and more techniques, finnd the ones that you feel most comfortable with, or that you score a lot with in point sparring. Work these techniques over and over, but don�t forget about the other ones, you�ll never know when they will come in handy. Your goal with these techniques is to work them in and out of sparring so many times, that you will use them without even thinking about it. That brings another point, too. When you spar, relax your mind and body. You will be a lot faster at striking than if you are tense. Before every match, just take a deep breath, and let your body do what it wants. Don�t forget to breathe and have a good time.
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