Youfeel exhilarated when you run. Running is an excellent
way to feelenergised, both physically and mentally. Also, did you know
thatrunning a mile burns about 100 calories? It’s one of the fastest waysto
lose weight and shape-up.
Building a base
Ifyou are not a runner, you should start gradually and progress slowlyinto a
running program. It may take several weeks to build stamina andget comfortable
with running, but when you are able to get past thatstage, you become hooked!
You can start by building up to a brisk30-minute walk. When that becomes easy,
try alternating one minute ofjogging with every five minutes of walking.
Gradually replace more ofthe walk with a jog. Slowly increase the speed of the
jog.
Benefits of running
• Running improves cardiovascular fitness and increases body stamina and
fitness level.
• Aftera few months of running, the walls of the heart thicken and
theventricles increase in size. This leads to greater cardiovascularefficiency
and the risk of heart attack decreases by 40 per cent.
• It is a great way to de-stress the mind.
• It promotes weight loss.
Where to run?
Ifyou prefer working out indoors, treadmills are great. A good qualitytreadmill
provides a convenient cardiovascular workout. On the otherhand, if you prefer
working out outdoors, you have many options - youcan run on running trails, on
the streets, in a stadium, in the park oron the beach. When you run outdoors
you get to enjoy the surroundings,breathe in fresh air and also experience the
joy of being an openenvironment.
Training tips
• Always build up the distance and the time that you run in small increments,
particularly if you are new to running.
• If you want to quicken your pace, ensure that you work on increasing the
intensity of your arms and legs both.
• When running uphill, alter your body weight forwards in the stride to allow
for the steeper gradient.
Focus on technique
• Hold your stomach muscles tight to maintain good posture.
• Use your arms - keep your elbows slightly bent, with all of the movement
initiating from your shoulder joint.
• Keep your shoulders relaxed. Hunched shoulders will impair your arm action
and create tension in the neck and shoulders.
Don't forget to stretch
Itis important to stretch before and after a run. Major muscles you needto
stretch are the shoulders, hamstrings, quadriceps and calves.
Calves (Gastrocnemius and soleus muscle groups)
Takinga giant step forward with the right foot, right leg bent, left
legstraight, move your hips forward toward your bent right knee. Keep bothfeet
pointing forward and left heel hanging on the ground. Hold andthen change sides.
Front of the thigh (Quadriceps)
Standtall; grasp right foot with right hand. Bring your foot towardbuttocks,
keeping knees together. Hold and repeat with the other leg.
Back of the thigh (Hamstrings)
Slowlyraise one leg and rest it on an elevated platform, such as a park benchor
ledge. Keeping your hips square, bend at your waist and lower yourtrunk
forward. Hold and repeat with the other leg.
Shoulder (deltoid)
Crossthe right arm horizontally over your chest, placing your left hand
orforearm just above the elbow joint, pull the right arm closer towardsyour
chest.
Running options
Onceyou have established a running base, vary your running options toimprove
your speed, stamina and strength. It isn't just enough to pushharder - best
results are achieved by changing the training regimen. Take a look at some of
the various running options and try to incorporate them into your running
workout sessions.
Sprinting
Theendless combinations possible with sprinting, keeps your bodyconstantly
challenged. A track is ideal for sprinting because100-meter distances are
clearly marked. You should sprint at 70 percent to 80 per cent of your maximum
speed.
Stairs
Runningup the stairs increases your power and stamina and gives your legs
agreat workout. You can run up the stairs -- one stair at a time andthen walk
down.
Hills
Hill running strengthens the legs and burns more calories, as it is tougher to
run on a hill than a flat surface. This kind of trainingis intense as it works
the cardiovascular system, as your heart triesto keep pace with the increased
energy required to fight gravity.Remember to start gradually.
Distance
You can greatly increase stamina and burn fat with distance running. Marathon
training is a form of distance running.
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