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 MAN'S
WORLD GETS YOU STARTED. EVERYTHING YOU EVER WANTED TO
KNOW ABOUT RUNNING
WHY RUN?
Decades
of medical and scientific research have now proven beyond
any doubt that running is one of the healthiest, if
not the healthiest, exercise. Here are some of the major
reasons why.
The simplest and most basic: Running burns more calories
in less time than any other exercise. And calorie burning
is directly related to oxygen consumption and weight
loss, the two most critical aspects of health and fitness.
The more oxygen you burn, the more efficient your body's
cardiovascular system becomes. And an efficient cardiovascular
system resists heart and artery disease.
Weight control is also central to the health goals of
many runners, and for good reason. Excess weight is
linked with all of the major lifestyle diseases, including
heart disease, high blood pressure, and diabetes. And
in recent decades, as our lives have gotten ever easier,
more sedentary and more computer-driven, the incidence
of overweight has climbed alarmingly.
To fight this trend (and that unsightly bulge around
the middle), you need only become a regular runner.
Running is the king of the calorie burners, and you
don't need to be fast or graceful. No matter what your
pace, you burn roughly 120 calories per mile of running.
Run six km three or four times a week, and you're well
on your way to a consistent reduction in weight.
The beauty of it is, the program gets easier as you
go along. Yes, the first steps and miles can be tough.
But once you lose a pound or two, you'll find the running
easier. Which means you can go farther, which means
you'll lose more weight, which means the running gets
easier again, so you can go farther again, and lose
more weight, which makes the running easier and…
you get the point.
All you have to do is get started on the program, stick
with it for several weeks, and wait for things to get
easier. They will. They have to. This isn't some voodoo
herbal weight-loss product. These are scientific principles
at work, and your body can't disobey them. Like the
apple that has to fall down from a tree, your body has
to lose weight if you're consistently burning more calories
than you're consuming.
In addition to these health benefits from running, you'll
also feel better. And remarkably, you'll find that you
have more energy, not less, every day. That's the beauty
of running. You burn calories, lose weight, feel better,
and have more energy.
How can you resist giving it a try?
Getting
into gear
The right gear can go a long way in making sure you're
putting your best foot forward.
First the easy stuff. This is what might be called your
basic running wardrobe.
Despite all that guff that they give you about cotton,
stay away from cotton shirts and socks. Look for clothes
that have wicking capabilities-or the ability to move
sweat away from your skin and on to the garment.
For cold weather running, dress in Layers.
Now the tough part. The running shoes. Everyone seems
to be making them and there seem to be no end to the
retail choices. But there's a pair of shoes out there
that will work for you. All you have to do is go and
find it.
 Some
tips to finding the right shoe:
Look in the right place.
Instead of going to a shoe shop, go to a shop that specialises
in running shoes. None in your area? Try the sports
goods shop. If all else fails, the Internet is a good
option. There are loads of sites that offer advice
Buy running shoes.
This should be obvious but it isn't. Don't buy those
cross-trainers because of the really cool colours. Don't
buy those tennis shoes because they're comfy. Don't
even use your walking shoes. Buy shoes meant only for
running.
Don't rush your decision.
Go shopping when you know you'll have enough time to
spend on buying the right support. Check out the styles,
the prices, the models. Bring along the socks you're
going to use so that you'll know how the pair you are
going to buy will fit when you're wearing the socks.
Buy in the late afternoon or
early evening.
Your feet swell a little at that time. Make sure you
go shoe shopping (for any kind of shoes, running or
not) when your feet are at their fattest.
If you've found a running shop…
Things are going to be much easier. They will measure
not just the length of your feet as in standard shops
but the width as well. Make sure they do this each time
as age and running can change the shape of your feet,
causing them to spread a little.
Take your old running shoes so the salesperson can understand
your needs. Tell him if you're a newbie. Tell him where
you'll be running, how long each week, whether you're
racing or not, anything that might help.
If the shoe fits…
And only if it fits, buy it. This means the shoe must
be snug but not tight. Your toes should not feel cramped
but your foot shouldn't slip out of the shoe. Check
for size by ensuring there is enough room between the
big toe and the shoe by pressing your finger into the
space just above your big toe. If your finger fits that's
enough room.
 Warm
Up with some Stretches
Running is an intense form of physical activity.
You get the best results and avoid injuries if you follow
a small regime of warm up exercises before you launch
into the run. Here are some you can try:
Wall push-up: This is a calf stretch, one leg
at a time. Stand facing a wall, with your feet approximately
two to three feet from it. Hold one leg straight, the
other bent, with your hands touching the wall. Your
feet should point straight ahead, heels on the ground.
Hold this position for 10 seconds, switch legs, and
repeat 10 times.
Hamstring stretch: Straighten one leg, place
it, with the knee locked, on a footstool. Bend your
body and bring your head towards the leg. Hold this
position for 10 seconds. Switch legs, and repeat 10
times.
Knee clasp: Lie on your back on a firm surface
such as a carpeted floor or on grass. Bring both knees
to your chest. Hold for 10 seconds. Repeat five times.
This stretches the hamstrings and lower back.
Chest push-up: Lie on your stomach on the floor.
Place your hands flat on the ground, just beneath your
shoulders. Push your chest up with your arms and hold
for 10 seconds. Repeat five times.
seated bent leg sit-up: This strengthens the abdominal
muscles. The sit-up should be a gradual one rather than
a rapid thrust forward, as though you are moving forward
one vertebra at a time. Lie on the floor with your knees
bent. Raise yourself up to a position 30 degrees from
the floor. Lie back and repeat 20 times.
Backward stretch: While standing straight, place
the palms of your hands against the small of your back.
Tighten your buttocks and bend backwards. Hold for 10
seconds, then relax, and repeat five times.
Shin splinter: This stretch strengthens the shins.
Sit on a table with your legs dangling over the side.
Place a three- to five-pound weight over your toes.
Flex your foot at the ankle (bend it up). Hold this
for six seconds, and repeat five times.
Wall push-up: This stretches the Achilles tendons
and calf muscles one leg at a time. Stand with your
rear foot approximately two to three feet from the wall.
It should be straight, with your front leg bent and
your hands touching the wall. Your feet should point
straight ahead, with your heels on the ground. Hold
the position for 10 seconds, switch legs, and repeat
10 times.
 Avoiding
injuries
Running punishes your body like no other exercise.
So it is always advisable to do it right and be forewarned
about injuries. Here are some, and why they occur
Achilles Tendonitis
What is it? The inflammation of the Achilles
tendon, a large tendon connecting the two major calf
muscles to the back of the heel bone. When the tendon
is worked too hard, it tightens and becomes inflamed
(tendonitis), and, over time, can produce scar tissue
which is less flexible than the tendon. If the inflamed
Achilles continues to be stressed, it can tear or rupture.
How do I know I have it? Pain along the back
of the tendon, usually close to the heel, limited ankle
flexibility, redness or heat over the painful area,
a nodule on the tendon, or a cracking sound with ankle
movement.
Why does it happen? Your calf muscles are tight
or fatigued, and transfer the burden of running to the
Achilles. It could be due to poor stretching, rapidly
increasing distance, over-training, excessive hill running
or speed work, or inflexible running shoes.
Chondromalacia or Runner's
knee
What is it? A softening or wearing away and cracking
of the cartilage under the kneecap.
How do I know I have it? Pain beneath or on the sides
of the kneecap; a grinding noise as the rough cartilage
rubs against cartilage when the knee is flexed; if the
pain is most severe after hill running; if your knee
swells up.
Why does it happen? You've been running on hard
surfaces, with old shoes or in bad form. Old injuries
can also do some damage.
ITB or
Iliotibial Band Syndrome
What is it? When a band of muscle, called the
Iliotibial Band, on the outside of the thigh becomes
tendinous, it results in friction when it runs against
the thigh bone.
How do I know I have it? Pain and inflammation
on the outside of the knee.
Why does it happen? Causes could include any
movement that causes the leg to bend inwards, stretching
the ITB against the femur, if your feet are rotating
too far inward on impact, tightness of the ITB muscle,
when you don't stretch adequately before a run, incorrect
or worn shoes, excessive hill running (especially downhill),
running on cambered surfaces and overtraining.
Plantar Fasciitis
What is it? An inflammation of the plantar fascia,
a thick fibrous band of tissue in the bottom of your
foot which runs from your heel to the base of your toes.
When overworked, it stretches too far and tears, which
results in inflammation of the fascia and the surrounding
tissues. The tears are soon covered with scar tissue,
which is less flexible than the fascia and makes the
problem worse.
How do I know I have it? Pain at the base of
your heel, usually most severe in the mornings when
you get out of bed, and at the beginning of a run. This
pain may fade as you walk or change your running stride
in an attempt to alleviate the pain, which only provides
temporary relief.
Why does it happen? Plantar Fasciitis is caused
by stress, tension and pulling on the plantar fascia.
Inflexible calf muscles and a tight Achilles tendon
place more stress onto the plantar fascia.
 Shin
splints
What are they? An inflammation of the muscle
attachments and the membranes between the bones of the
shin bone on the inside of the front of the lower leg.
How do I know I have them? Pain or tenderness
along the inside of the shin, usually about halfway
down the shin, but it may also extend to the knee. If
you palpate the area, you feel pain. The pain is most
severe when you begin a run, but it may disappear as
the muscles loosen up.
Why do they happen? If you have inflexible calf
muscles and tight Achilles tendons, which places more
stress on the muscle attachments. Rotating your feet
too far inward on impact, excessive running on hard
surfaces such as concrete pavements, incorrect or worn
shoes, overtraining, or a rapid increase in training
load or intensity can also result in shin splints.
How
to prepare for a Marathon
For
all those who always wanted to run a marathon but find
the time too short to prepare for the 2005 Mumbai Marathon,
you can always start training for the next year. Provided
you are medically fit and inclined to run, you should
be able to run at least a half marathon with practice
in less than a year. And if you are already running
5 to 7 miles a week now, than you shouldn't have a problem
completing the next marathon, if you follow our schedule.
 1
Start by running a total of around 10 miles a week (5
miles for beginners who want to run the half marathon).
Employ the 'ten per cent principle' wherein you increase
the total distance you run by not more than 10 per cent
every week.
2 Don't go for speed. Your goal is to complete
your first marathon, so run at a speed that you are
most comfortable with.
3 Make sure you do some weight training at the
local gym to help strengthen upper body, legs and abdomen.
4 Make sure you stretch hamstrings, quadriceps
and calves before your run. Run a slow jog for 10 minutes
to warm up before starting out on the 2 mile run.
5 Run only on alternate days so that the body
has enough time to recover. Run shorter distances during
week days and longer distances over the weekend.
6 Around the 7th month, start going for occasional
long runs-18 miles for the marathoners and 8 miles for
half-marathoners.
7 Make sure you hydrate yourself well all through
your run. Always carry a bottle of water.
8 Wear only good running shoes. There should
be at least an inch of space between the edge of the
toe and the front of the shoe. Use synthetic socks rather
than cotton ones to prevent blisters. A runner's shoe
lasts roughly for around 300 miles.
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