Here are some reminders and facts one should keep in mind when you choose to make running as an exercise regimen.
VARIETY
Because your body adapts, no one exercise will affect all the muscles of the body, engage in several different types of activities.
SLOW PROGRESSION
If you’re out-of-shape, gradually build up.
PROPER WARM-UP
To minimize injury and unnecessary muscle strain, warm up before strenuous exercise.
TRAIN, DON’T STRAIN
Exercise within your tolerance. Don’t overdo it!
COOL DOWN SLOWLY
Walk or stretch to ease the transition between activity and rest.
TIME OF DAY
Choose whatever time works for you. Just make it regular.
MUSCULOSKELETAL PAINS
These happen, usually, when you’re out-of-shape, or when you have improper running shoes, an improper running style, or weigh too much.
RUNNING STYLE
1) Keep your body straight (don’t lean or bend)
2) Look 20 feet ahead
3) Keep the arms at a 90-degree angle, relaxed, and don’t cross them in front of the body
4) Land almost flatfooted with weight back towards the heel then thrust off toes.
5) Breathe through mouth and nose.
6) Avoid wasted action.
7) Overall—be loose, natural yet poised.
CLOTHINGLoose, comfortable clothing is needed. You don’t have to invest in a jogging suit. Women may want to use supportive bra for comfort.
MEAL TIMES
The limits are two hours after, or one hour before vigorous activity.
RUNNING SHOES
Invest in a good pair—padded, arched, and durable. This is a must if you are serious about not injuring yourself when you are jogging.
WALKING
Walking briskly up and down hills is best.
INDOOR EXERCISE EQUIPMENT
Skipping rope is a good alternative, but reserve this only for days when you can’t get outdoors.
EFFORT
If you’re going to sweat, huff, and puff at 70 percent maximum heart rate, you have to exert effort. If you’ve been out of it for a while, it’ll take six to eight weeks before you enjoy regular exercise.
COMPETITION
It is more important to compete not with others but with yourself.
REST
If you exercise, you must rest. Exercise tears down and rest builds up. This means that when you exercise you will need your full eight hours of sleep.
WATER
Sweat must be replaced. Exercising people need at least eight glasses of water a day.
DIET
Use fresh, natural foods. Avoid overeating as a reward for exercise. (you burn 100 calories per mile of running)
ENJOYABLE
In regular, aerobic exercise discipline helps make the learning process enjoyable.
DURATION
Exercise is something that you should plan to begin now and keep up for the rest of your life.
MEDICAL EXAMINATION
Check with your doctor first before starting any exercise program, especially if you are over 30.
THE LAW OF USE
If you don’t use your body, it breaks down.
Copyright © 2010 Athena Goodlight
