Stretching

Static stretching (stretching the muscles in one position and holding for a period of time) is not recommended when your muscles are cold. Starting a run slowly and gradually increasing your pace is sufficient for a warm-up. To help prevent injury by keeping the body flexible, stretches (such as the ones detailed below) can be completed after you finish a run.

Cool-down Stretches

Standing Calf Stretch:

Standing Calf Stretch

• Stand about arm's length from the wall
• Lean forward and place both hands on the wall shoulder-width apart (like you are getting ready to do a push-up)
• Put your right leg behind you and your left leg closer to the wall
• Lean into the wall with your hip
• Hold the stretch for 30 seconds, then repeat on the other side

Quad Stretch

Quad Stretch

• Stand near a wall for balance
• Keeping your back straight, lift your right foot towards your bottom
• Use your right  hand to hold the top of the foot, and pull your heel up until it is touching your bottom. Feel the stretch in the front of your thigh
• Hold the stretch for 30 seconds, then repeat on the other side

Glute Stretch:

Glute Stretch

• Lie on the floor
• Place your hands behind your right leg
• Pull your leg toward your chest
• Hold the stretch for 30 seconds, then repeat on the other side

IT Band Stretch

IT Band Stretch:

• Sit on the floor with your legs in front of you
• Cross your right leg over your left leg with your foot placed at your knee
• Use your arms to pull your leg towards your chest while twisting your body to the right
• Hold the stretch for 30 seconds, then repeat on the other side

Gear and Apparel: Safety Gear

Reflective clothing

Sunscreen: When running outdoors, it is important to protect your skin from the sun. Look for a broad-spectrum sunscreen that blocks both UVA and UVB rays. Choose a sunscreen that is fragrance and color free, both of which can irritate your skin, and opt for one that is water-resistant to stand up to sweat.

Sunglasses: A good pair of sunglasses will not only protect your eyes from the sun and help you see better, but will help keep debris out of your eyes; nothing will stop you quicker than something flying unexpectedly into your eye.

Head Lamps: Head lamps are essential for running at night or early in the morning when it is dark outside. Head lamps generally attach to your head with an elastic band and can be adjusted to shine onto the path you are running. This will help you see where you are going so that you can avoid tripping on obstacles. Headlamps also make you more visible to vehicles. 

Reflective Clothing: It is very important to do everything you can to make yourself visible to vehicles. Running at night, even during twilight, can be very hazardous. Many companies incorporate components into their gear and apparel; however, wearing an orange reflective vest over your running gear is safer than just relying on the reflective logos and stripes on your clothing. Wearing bright colors is another good practice when running in low light.  

Gear and Apparel: Shoes

Running Shoes

It is tempting to head out on a run with an old pair of gym shoes—don’t!  If you are going to invest in one piece of running gear, make it your shoes.  It is easy to get bogged down by a lot of fancy terms such as supinating and pronating, which refer to how your foot hits the ground.  When you are new, the best thing you can do is go to your local running or sporting goods store and have one of their experts fit you for a running shoe.  Be sure you tell them how much you are running, on what surface, and if you have any pre-existing injuries.   Having shoes that fit well will help keep injuries to a minimum and make your runs much more enjoyable.

Gear and Apparel: Running Clothes

Runners in technical running gear and apparel

This term to remember when picking out any running clothing is moisture wicking.  Wicking is a process that draws sweat away from the skin so that you are more comfortable and less likely to chafe. Fabrics that wick moisture are typically known as technical fabrics. Many different clothing articles are made from technical fabric; the style you choose is entirely up to you.  Here are some options for you to consider.

Socks: Look for socks that fit your feet without bunching and that wick away moisture.  Whether you go below the ankle or up to the knee is a matter of preference. 

Pants and Shirts: Look for a style that you find comfortable. The best way to do this is to try on different styles and see what works best for you.  Be sure to move around in the clothing so you can tell if it is restrictive or if it has seams that may irritate your skin.

Hats and Headbands: These are great to keep your hair and sweat off of your face. 

If it is warm outside, wearing a hat with a bill will help shade your face and keep your head safe from the sun.  If it is cold outside, a hat will help keep you warm on your run.

Gear and Apparel: Hydration Systems

Hand-helds

Hand-held water bottle

Hand-held water bottles usually have a holder with a strap that is secured around the hand so that it is not necessary to grip the bottle tightly while running. Some holders are simple, while others may have a pocket to hold keys, gel, or a cell phone. Hand-held water bottles typically told between 16 and 32 oz (473 and 946 mL) of liquid. Qualities to look for in a hand-held water bottle include comfort of the strap, leak resistance, and a soft nozzle so that it does not hurt if you bump it against your teeth while drinking.

Waist belts

Waist belt

Waist belts or packs are holsters for one or more water bottles that are secured around the waist or hips. Some have a pocket for one large water bottle (usually 16 oz/473 mL) that is held against the small of the back. Others have many small (4 oz/118 mL) bottles that are distributed evenly around the belt. Many belts also have a pocket for valuables. An advantage of this type of system is that a runner can carry multiple types of liquid. For example, one bottle may have a carbohydrate drink and another may have plain water. Qualities to look for in a waist belt include comfort while running (try it out!) and security of the bottles, as well as leak resistance and soft nozzles.

Backpacks

Hydration backpack

Backpack style hydration systems can hold the most liquid, up to about 84 oz (2.5 L). A bladder for fluid is secured in a backpack and there is a tube which runs from the bladder to the runner’s mouth. The tube can be secured to a strap while not in use. Backpacks add significant weight to a runner, but they have the advantage of carrying a lot of fluid so it is easier to run for a long period without having to refill the pack. There are typically many pockets on a backpack that can hold valuables and extra gear. Qualities to look for in a backpack include a secure fit, comfort, and a bladder that is easy to fill.

Favorite Running Spots in Portland, Oregon USA

Lower Macleay Park

Lower Macleay Park: Located in the heart of one of Portland’s most vibrant areas, Lower Macleay Park offers a peaceful escape while keeping the big-city feel. The trail begins with a paved walkway and slowly transitions to gravel. Runners and walkers will cross several bridges, pass through wildflower havens, and eventually finish the 4.6-mile (7.4 km) trek at Portland’s historic Pittock Mansion. The trail is wide and well-marked, open year-round, and perfect for those seeking nature but pressed for time. 

Sauvie Island

Sauvie Island: Long known as one of Portland’s recreational Meccas, the 12.6 mile (20.3 km) loop encompassing Sauvie Island offers nature lovers an ideal location to get out and enjoy some of Oregon’s best views. Stop at one of the numerous farmers markets for some produce, or take a post-run dip and relax on any of the beaches. A popular training ground for marathon runners, the island’s remoteness, well-marked trails, and local hospitality are certain to give each visitor a reason to return.

Springwater Corridor

Springwater Corridor: Flat, pristine, and family-friendly, the Springwater Corridor offers every runner and walker an opportunity to experience big city and country atmospheres during the same outing. The trail begins on the waterfront overlooking the Willamette River in downtown Portland and winds through several cultural monuments. Runners and walkers alike can expect to enjoy 40-miles (64.4 km) of paved trails with abundant wildlife and unforgettable views of Mt. Hood.

Tips for Beginners

One-third of runners suffer running-related injuries each year in the United States. To help prevent injuries, a beginning runner needs to know these basic tips:

1.      Running requires appropriate gear. See our gear and apparel page for tips on selecting the right items to maximize comfort and minimize injury.

2.      Stretching exercises performed after running will help keep your body flexible and prevent injury. Here is our page with some easy stretching exercises.

3.      Maintaining proper hydration is critical. Always take water or an electrolyte beverage on your runs to replace fluids lost through sweat. Here is our page that  discusses different hydration system options.

4.      Choosing a good running route or location is important. A gym or a professional track offers the most level running surface. If running on streets or sidewalks, pick a course that is mostly level and well lighted. A gradual incline or ascent is easier on the legs than steep terrain. It is better to start out on a flat course and then gradually progress to more challenging hills as you get stronger.

5.      Safety matters. Don’t run the same route every day at the same time. Let someone know where you plan to run and what time you plan to return. Try to find a running partner if you are running in remote areas. Carry identification with you and wear a medical information tag if you have a health condition. 

6.      Experiencing acute pain is a sign that something is wrong. Although sore muscles  are expected for new runners, sudden or intense pain is unusual. Consult a doctor if you experience chest or neck pain, dizziness, or sharp pain in a bone or muscle.

7.      Moderation is best. Always warm up by starting a run slowly; at the end of a run slow the pace to allow the body a cool-down period. Take a break from running two or three days every week. This will give your body some time to repair cells and tissue.

Running won’t create miracles overnight. It takes time for you body to adjust, but you will gradually build strength and endurance. Running will increase your fitness level, but you may not lose weight unless you are eating fewer calories than you burn.