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APRIL 23, 2003
What You Get from Running
Running is one of the most efficient forms of exercise and burns a high number of calories per hour. Contrary to popular belief, runners are no more susceptible to joint problems than non-runners. Running seems to keep bones strong. Running can also train your heart to become stronger.
How Not to Get Hurt
Leg strength is essential to runners. Strong calves, hamstrings, quadriceps, buttocks, and lower back muscles help drive your legs forward.
Listen to your body. There will be days when your body is not ready to run. If you force it, you may injure yourself. If you don't feel better during your second mile, it may be time to head back home. Since your muscles tighten when you run, stretching afterward will prevent stiffness and soreness the next day.
Tips to Improve Your Running
Running posture is important. Run with your body erect, arms bent at 90 degree angles, and your hands cupped loosely. Swing your arms slightly with each stride.
Warm up for 5 minutes with brisk walking or jogging until you break a sweat, and then stop and stretch your legs (see below). Gradually increase your speed until you feel yourself breathing rapidly, but not so hard that you can't talk. Run for 10 minutes, and go 1 or 2 minutes more every other day until you are running about 20 minutes.
Check your pulse while you run and gradually increase your pace until you are within your training range (subtract your age from 220, then multiple by .60 and .85). Once you are within your training range for 20 minutes, gradually increase your distance.
Cool down by jogging or walking briskly for 5 more minutes.
After running, stretch your calves (place both hands on a wall, one foot a few feet from the wall, the other a few inches away, and lean into the wall), quadriceps (stand next to a wall, put your left hand on the wall for balance and use the right hand to pull your right foot up behind you toward the buttocks), and hamstrings (sit with right leg extended and left foot on the inside of the right knee, and lean forward as far as possible with both hands). Hold each stretch for 20 seconds, then switch to the opposite body part.
When the weather is bad, run on an indoor track or treadmill. Watch TV or listen to music while you run to help keep you going.
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