SESKStuff Everyone Should Know

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Stuff Every Runner Should Know

Training, form, shoes, heat and hydration, injuries and race day, from your first 5K to a marathon.

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Free to start, no sign-up. 61 cards so far. One Knowledge Score and day streak across all your courses.

⏱ Timed practice exam

SESK practice exam: 50 questions, 50 minutes, pass with 40 right (80%).

Take it like the real thing: a countdown, no hints until you finish, then your score by topic, every miss explained, and a readiness score from your last 3 exams.

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  1. In Mayo Clinic's beginner 5K plan, what is the week one run/walk pattern?
    Show the answer

    Run 15 seconds, walk 45 seconds. Beginners start with short bursts of running and lots of walking. Over the seven weeks, the running intervals gradually grow and the walking intervals shrink, which helps lower the risk of injury, stress and fatigue.

  2. How many miles is a 5K race?
    Show the answer

    About 3.1 miles. The K stands for kilometers, so a 5K is 5 kilometers. One mile is about 1.609 kilometers, which makes 5 kilometers about 3.1 miles.

  3. You run 3 miles a week. Under the 10 percent rule, how much could you add next week?
    Show the answer

    0.3 miles. The 10 percent rule says to grow your weekly mileage by no more than 10 percent. Ten percent of 3 miles is 0.3 miles, so next week tops out at 3.3 miles.

All 61 practice questions

The first 50 are free, with the answer, why it's right and the official sources. The other 11 (🔒) are for SESK members. Or play them as a game and track what you've learned.

Show all 61 questions
  1. In Mayo Clinic's beginner 5K plan, what is the week one run/walk pattern?
  2. How many miles is a 5K race?
  3. You run 3 miles a week. Under the 10 percent rule, how much could you add next week?
  4. In a trial of 532 beginner runners, did a 10 percent rule plan cut injuries?
  5. Talk test: you can talk but not sing while exercising. What intensity is that?
  6. On a 0 to 10 effort scale where sitting is 0, where does vigorous effort begin?
  7. On an easy run, what does Mayo Clinic Health System say you should be able to do?
  8. What warm-up does Mayo Clinic suggest before a run?
  9. What is the main job of a cool-down after a run?
  10. If you stretch as part of running, when is the best time, according to Mayo Clinic?
  11. When training for a race, how often does Mayo Clinic Health System suggest a long, slow run?
  12. Why do runners add cycling, elliptical or swimming workouts?
  13. How many easy or rest days should follow each hard training day, per Mayo Clinic Health System?
  14. In Mayo Clinic's beginner 5K plan, what should you do the day before the race?
  15. When is true rest better than a light active-recovery workout, per Cleveland Clinic?
  16. In a study of 45 runners, what did a 5 to 10 percent higher step rate do?
  17. In official track races that include a bend, which way do runners go around?
  18. On a standard running track, which lane is lane 1?
  19. How long is one lap of a standard outdoor running track?
  20. On a shared track, how should a faster runner pass a slower one?
  21. How long is a marathon?
  22. Why is the marathon 26.2 miles instead of a round number?
  23. Who won the first modern Olympic marathon, in Athens in 1896?
  24. When was the first Boston Marathon held?
  25. In what year did women first race the marathon at the Olympics?
  26. About how far is a half marathon?
  27. A 10K race is about how many miles?
  28. What is a negative split in a race?
  29. In a survey of 1,300+ marathoners, what best predicted slowing down late in the race?
  30. How much activity does the CDC recommend for kids and teens ages 6 to 17?
  31. Running counts as vigorous exercise. How many vigorous minutes a week meet the adult guideline?
  32. Which heat illness happens when the body can no longer control its temperature?
  33. Which warning sign points to heat stroke in a runner, not just a hard workout?
  34. Which heat illness often causes heavy sweating, weakness, and cool, moist skin?
  35. What should you do first if a runner seems confused, hot, and may have heat stroke?
  36. Which urine color suggests a runner may need more fluids?
  37. What does hyponatremia mean?
  38. What are electrolytes?
  39. Why do long sweaty runs increase a runner's need for sodium?
  40. Which nutrient is the body's main energy source during a run and is helpful to eat before runs lasting more than an hour?
  41. Where is a side stitch usually felt during running?
  42. Which action commonly helps ease a side stitch while running?
  43. Where does shin splint pain usually occur?
  44. What often causes shin splints in runners?
  45. Which symptom is most typical of runner's knee?
  46. Which activity often makes runner's knee feel worse?
  47. Which heel pain pattern suggests plantar fasciitis?
  48. Which factor raises the risk of plantar fasciitis?
  49. What commonly triggers Achilles tendinitis in runners?
  50. What is the usual first treatment for Achilles tendinitis?
  51. What is a stress fracture? 🔒
  52. When a stress fracture starts, where is the pain usually felt? 🔒
  53. In first aid for minor running injuries, what does RICE stand for? 🔒
  54. When should a runner see a health care provider for an injury? 🔒
  55. About how many miles does a pair of running shoes usually last? 🔒
  56. If you must run on a road with no sidewalk, which direction should you run? 🔒
  57. What helps drivers see a runner at night? 🔒
  58. What clothing strategy works best for cold weather running? 🔒
  59. Which body parts need extra protection from frostbite on cold runs? 🔒
  60. What is the safest action for runners when they hear thunder? 🔒
  61. Which place is safest during a lightning storm? 🔒