Running 101
[www.runnersworld.com, excerpt] - Think of these lessons as Cliff Notes for "Running 101." Learn them, and you can make it through your beginning-running efforts with an "A" grade.
- Buy the right shoes. They are the biggest equipment expense for runners, so it's important to get it right. Spend wisely by buying well-made shoes from a major brand. Search out a model that fits you properly, and is designed for the surface you'll run on most often-roads, tracks, or trails. If you're not sure which shoe will work best for you, shop at a running-specialty store staffed by veteran runners and shoe experts. After you buy your shoes, remember that even the best have a limited lifespan. Plan to replace them after about 350 to 500 miles of wear.
- Take the mile trial. Friends who hear that you've begun running will soon ask, "What's your best mile time?" so you might as well get used to it. Before long, you'll be calculating your pace-per-mile on longer runs, but you should begin with a simple 1-mile test run (four laps on a standard track) to determine your starting point. Think of this run as a low-key test, not a race. Run at a pace a little beyond easy but less than a struggle, and count on improving your mile time in later tests as your fitness improves.
- Get F-I-T. Kenneth Cooper, M.D., a giant in the fitness field, long ago devised a simple formula for improving as a runner: Run 2 to 3 miles, 3 to 5 days a week at a comfortable pace. It's easier to remember as the F-I-T formula: frequency (at least every other day); intensity (comfortable pace); and time (about 30 minutes). Even with walking breaks, you can cover 2 miles in 30 minutes, and you might soon be running 3 miles in that time. It's important to run these efforts at an easy, comfortable pace. Think of yourself as the Tortoise, not the Hare. Make haste slowly.
- Find your pace. Most beginning runners don't know what a comfortable pace feels like, so they push too hard. Result: They get overly fatigued and discouraged, or even injured. Here are some more guidelines. A comfortable pace is 1 to 2 minutes per mile slower than your mile trial time. Or you can use a heart-rate monitor and run at 65 to 75 percent of your maximum heart rate. (Note: Max heart rate is 205 minus half your age). Or, my favorite because it's so simple: Listen to your breathing. If you aren't gasping for air, and you can talk while you're running, your pace is just right.
- Pay attention to your form. Running form is as individual as a fingerprint and is too inborn to change very much. But, with practice, you can make minor modifications to become a more efficient runner. Run "tall" and upright, not with a pronounced forward lean. Look toward the horizon, not at your feet. Run faster by increasing your stride turnover, not by overreaching with each stride. On up-hills, shorten your stride, and drive more with the arms. Try to maintain even effort, not pace. When running downhill, let gravity work for you by leaning slightly forward.
- Breath naturally. Without giving it much conscious thought, most runners breathe in a 2/2 rhythmic ratio. They take two steps as they inhale; they take two more steps as they exhale. While running very slowly, they often breathe in a 3/3 ratio. While running very fast, they might breathe 2/1, or 1/1, but 2/2 is much more common. If you count breaths in and out and discover you are breathing with a different rhythm, don't worry about it. Adjusting your breathing pattern will not make you a better runner.
The same with whether you breathe through your nose or your mouth. Most runners naturally breathe through both.
- Add a little stretching and strengthening. Running is a specialized activity, working mainly the legs. If you're seeking more complete, total-body fitness, you need to supplement your running workouts with other exercises. These should aim to strengthen the muscles that running neglects, and stretch those that running tightens, which means strengthening the upper body and stretching the legs. Add a few minutes of strengthening and stretching after your running workouts, because that's when these exercises tend to do the most good.
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| 5 Ways To Fire Up Your Metabolism
It can be discouraging when your results don't seem to match the efforts you're putting in. But instead of giving up on your fitness program, try making just a few, easy changes to your diet and lifestyle.
- Don't skip breakfast. Eating in the morning will get your metabolism revved up for the day ahead. A breakfast of protein and carbohydrates will stabilize your blood sugar, make you feel full, and prevent you from overeating later in the day.
- Resistance training. Working out with resistance, like weights, helps build your muscles. And because one pound of muscle burns almost nine times more calories than a pound of fat, the more muscle you have on your body, the quicker your metabolic rate.
- Interval training. Short explosive cardio sessions followed by less intense cardio will rev up your metabolism
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- Get your beauty rest. Human growth hormone works directly on cells to increase your metabolic rate by 15 to 20 percent and can only be produced during the hours of deep sleep. So make sure you get a good night's sleep.
- The mealtime mix. At mealtime, try consuming lean proteins from chicken and white fish along with complex carbohydrates from fruits and veggies. This will speed up your metabolic rate as food is transformed into usable nutrients and you'll build muscle and burn fat during the digestive process.
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| Health Quiz
Test your health and fitness knowledge.
- Working out can fight depression. True or False.
Feeling depressed? If missing a workout does more than make you feel guilty, try skipping the Prozac and start the calisthenics. According to three recent studies, some women who suffer from this serious health problem could benefit from regular exercise instead of antidepressants. (True)
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