Introduction

Welcome to the notes. Stuff I have learned and found useful in running will go here. I have not decided on a structure format for the notes so decided to dump everything on one page to start with and sort it out later:

Stretch

Before Run

If I plan to run hard or before a race, I will do some dynamic stretching to warmup. If I am just running very easy, I may not do any dynamic stretching before running. For the stretching, I am presently following the exercises in these videos:

• Lunge Matrix for Runners: Learn the warm-up routine used by tens of thousands of runners
• Leg Swings Warm-Up (LS)

After Run

After run, I do static stretching. I do the following stretches:

• Soleus
• Calves
• Quads
• Hamstrings
• IT band
• Glute and Piriformis

Massage

I regularly use a foam roller stick on my legs. I will also use a bigger foam roller on my glutes and butt.

Weather

Beware of Heat Illness

Recognize when you are experiencing symptoms of heat illness.

Adjust Pace for Heat and Dew Point

This website has a guide to adjust your target pace based on Temperature and Dew Point:

• https://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html

Compare Courses of Different Elevation

A course that has 0ft. of elevation change is obviously not the same as a course with 1000ft. of elevation change. I use the following to normalize in order to identify the equivalent pace effort between courses.

https://en.wikipedia.org/wiki/Naismith%27s_rule

The above rule is for hiking. Essentially 1unit of up, is equivalent to 8unit of horizontal, and going down has no change. So going up 1ft. is the same has walking 8ft. on flat.

Thus a marathon with 630ft. elevation gain is equivalent to ${(26.2 + \frac{630*8}{5280}}) \approx 27.15$mi. and this elevation adjusted distance can be used for comparison purposes.

Heart Rate

I like to run by heart rate since I like numbers and it is the best approximation I can do to measure running effort. I like to use the heart rate reserve to calculate target zones since it accounts for the resting heart rate. This is one such calculator:

https://www.calculatorsoup.com/calculators/health/target-heart-rate-zone-calculator.php