Entering

Part 1.
Before you start running

01.
How to Set Running Goals That Work for You
The key to goal setting is 'pacing'
How to set a 10km goal
· How to set a goal for the full course (42.195 km)
· Setting standards for overface
02.
Basic principles of running
Using joints and muscles
How to use and angle your lower body joints for running
· Hip joint, the first part to move when running
· Relationship between knee height and pace
· Ideal pelvic angle
· Lift, don't push
Upper body position in running
Optimizing Power Usage for Running
· Practice using points without using force
Running breathing technique
· Nose vs. mouth
· Correcting incorrect breathing patterns
· Superior breathing pattern for running that distinguishes sounds
· Why do you breathe while running?
03.
Running Strategies for South Korean Weather
· Spring and fall (7-23 degrees Celsius)
· Summer (temperature above 23 degrees Celsius)
· Winter (below 7 degrees Celsius)
★ Essential equipment for running

Part 2.
Customized training for runners in Korea

01.
Start by completing a 10km race
02.
Shortening the full course (42.195 km) record
03.
A short and effective running routine for busy professionals.
· Morning training method
· Training method in the evening
· Training method on weekends
★ Top 3 Running Misconceptions Runners Don't Know

Part 3.
The basics of running posture

01.
Correct running
· Understanding the landing motion
· The difference between an 11 and a straight landing in running
Knee angle for shock absorption
How to Use Calves and Ankles in Running
· Is it good to develop calf muscles while running?
· You can consciously adjust the usage ratio
· If your calves are stiff, they are already overused.
· How do you use your toes when running?
· Ankle angle in running
How to use ankle kicks
Running benefits of L-shaped ankle fixation
· How to kick while walking and running
arm wrestling
· Position of the armrest
· Ideal forward and backward trajectory of the arm kick
· Practice arm wrestling in a standing position
· Important hand shape when doing arm wrestling
· Lightweight arm wrestling
· Lightweight arm wrestling repetition practice
· How to fix the scapula
Cadence and stride length suitable for running
· Setting a cadence reference point
02.
The Importance of Weight in Running
· Appropriate weight for running
· Lightweighting is important for running

Part 4.
How to Prevent Running's Enemy: Injuries

★Running Injury Self-Checklist
01.
Common Injuries Among Korean Runners & How to Deal With Them
· Knee Pain - Runner's Knee
· Shin Pain - Shin Sprint
· Ankle sprains & Achilles tendonitis
· Pain in the back of the thigh - hamstring injury
· Pain in the soles of the feet - plantar fasciitis
02.
Stretching to prevent injury by body part
knee area
· Standing IT Band Stretching
· Quad Stretching
calf and shin area
Sweeping Hamstring Stretching
· Ankle Pump Stretching
ankle area
· Ankle Circles
· Marching on the Mat
Hip and hamstring area
· Single-Leg Deadlift Stretch
hip joint area
Front-to-Back Leg Swings
· Side-to-Side Leg Swings
· Hip Hinge Swing
Deep Squat Reach & Sweep
waist area
Downdog
· Side Reach & Toe Touch
psoas area
· Deep Lunge Stretch
· Standing Knee Lift & Hold Stretch

Part 5.
Nutrition and Recovery Management for Runners

01.
Dietary tips for runners in Korea
· Normal times and after running
· 1-2 weeks before the competition
· 1 day before the competition ~ competition day
02.
Essential pre- and post-run supplements and hydration tips
· Normal intake
· Consumption during competition
03 How to prevent injuries and recover quickly before and after running
· Muscle management for runners
· Self-care methods
· How to get professional help

Part 6.
Running Mental Management & Motivation

01.
Factors causing running slumps among Korean runners
· Physical factors
· Psychological factors
· Environmental factors
02.
How Korean Runners Overcome Running Slumps
· Training coordination
· Mindset
· New stimulus
03.
Psychological Strategies for Record Improvement
· Goal setting
Mental training
· Mind control
· Practical skills

Appendix 1.
South Korea's running crew
Appendix 2.
Domestic and international marathon competitions
Appendix 3.
Face chart