| Run For Fun Fitness
Running is an excellent form of aerobic exercise because it helps you to burn fat, it dramatically increases your heart rate, and it is great for cardiovascular conditioning.
A running program is one of the more challenging forms of fitness training, which explains why so many people start exploring other options soon after they start. This program will support you in getting off to a great start and help to ensure your long-term running success.
This eight-week training guide starts with timed intervals of running and walking. As you progress, you can choose to measure your runs either by time or distance. Each one works well, so choose the one that is best for you. Your goal is to gradually increase your total running time or distance by going at your own pace. To determine your pace, use the talk test. If you can comfortably talk while you are running, then your speed is fine. Follow the training guide week by week, but if you dont feel ready to progress, just repeat a week and move ahead when youre ready. Avoid the temptation to progress faster, since this will increase your chance of muscle soreness and injuries.
Give yourself 30 to 40 minutes for each running session, three days a week. Allow a day of rest between your running days to let your muscles recover. Start and finish each session with a five-minute walking warm-up and cool-down, and stretches for the hamstrings, quadriceps, hip flexors, iliotibial band, calf and lower back.
Note: Remember to contact your physician for approval before starting any exercise program. Before you begin this program you should be able to complete 30 minutes of brisk walking three times a week.
As a beginner, you do not need to be overly concerned with the finer details of your form, but here are some general tips to keep in mind.
- Keep your posture erect.
- Keep your head up and look straight ahead.
- Keep your arms and hands relaxed. Hold arms at a 90-degree angle between your elbow and upper arm. Avoid swinging your arms across your body.
- Land softly by first landing on midfoot or heels and then roll forward onto your toes.
- If possible, avoid running on hard surfaces like asphalt and concrete sidewalks; softer surfaces such as grass, a dirt track or indoor tracks at health clubs reduce risk of shinsplints and knee pain.
As a beginner, you need to provide your feet with the best protection and support. So, its important to invest in a good pair of comfortable running shoes. Then you will be ready to ease into your running program. Here are some practical
shoe-shopping tips.
- Bring along the socks you will wear when you run.
- Shop where you can take the shoes out for a test run and shop at stores that specialize in running shoes.
- Check for adequate shoe width. The shoe should not feel tight.
- Check for adequate toe room. Your thumb should fit between the end of your big toe and shoe.
- Make sure your heel fits snugly in the back of the shoe.
- Check your arch. If you have:
- Flat feet or low arches and your toes point outward, you will need a shoe with motion control, a firm midsole and heel counter.
- High-arched feet with toes that point in, you will need a shoe with lots of cushion and a soft midsole
- Consider the rigidity of your feet. If your ankles and feet are in the same vertical line as your lower leg, you also need to consider the rigidity of your feet. Do this by placing a ruler under your foot and measuring the length of your foot while you are seated with little weight on the foot. Then stand and put all your weight on the ruler. If the length of your foot stays the same, you have rigid feet and need a cushioned shoe. If the length increases by 1/8 of an inch or less, you have normal foot flexibility and need stability shoes. If the length of your foot increases by more than 1/8 of an inch, you have very flexible feet and need stability or motion control shoes.
- Buy what is most comfortable and affordable. Most shoes are priced between $50 and $80.
- Be sure to purchase a shoe specifically designed for running. Do not try to run in crosstrainers, basketball sneakers or tennis shoes.
- If you wear orthotics, bring them to the store with you so that you can be fitted properly.
- Replace your shoes every 350-550 miles.
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- Upper: The part of the shoe that wraps around and over the top of the foot.
- Heel counter: A firm cup that is built in the upper, surrounding the heel. It controls the rear foot motion.
- Midsole: The most important part of the shoe, it is the cushioning layer between the upper and the outsole.
- Outsole: The undersurface of the shoe, usually made from carbon rubber.
When you run you lose a lot of water from perspiration. Water loss (dehydration) causes the bodys main cooling mechanism to work inefficiently. Take these precautions to keep your body temperature down and avoid the risks of heat exhaustion or heat stroke.
- Ideally, two hours before your run, drink 16 ounces of water (or at least drink 8 to 16 ounces right before your
run.)
- Carry water with you and drink throughout your run.
Drink 4 to 6 ounces every 15 minutes.
- Drink 8 to 16 ounces of water right after your run.
Whenever you exercise, listen to your body for signs of overexertion, such as dizziness, feeling faint, nausea, persistent pain in chest, leg cramps, shortness of breath or extreme fatigue. If you experience any of these symptoms,
stop exercising immediately. You may need to see your physician if these symptoms persist.
Additionally, wear cool, breathable clothes when running in hot temperatures. This will enable your body to regulate its temperature adequately.
Our running program will gradually take you from a 90-second trot to a two-mile run in only eight weeks.
- When beginning a running program, the goal is to run five consecutive days taking two days off to recover.
A. True B. False
- When running you should land softly on your midfoot or heel and roll forward onto your toes.
A. True B. False
- Experiencing mild chest pain while running is normal and is not a cause for concern.
A. True B. False
- Basketball sneakers, crosstrainers, tennis shoes and running shoes are basically made the same and provide the same level of support.
A. True B. False
Go to the answer key and see how you did.
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