Run baby, Run
When Madonna swapped her sneakers for a yoga mat running lost one of its most famous advocates. But stars like Gwyneth Paltrow and Nicole Kidman still enjoy running, saying it gives them space to clear their mind as well as workout.
Tara Green, 27, Ipswich, began running almost a year ago and loves the mental and physical benefits it brings. ‘My argument against running was always the same - ‘It’s unnatural’. And yet at the back of my mind there was a nagging appeal. As well as wanting to improve my fitness levels I was intrigued by the psychological advantages of running. I liked the idea of hitting the open road.’
Tara admits, ‘The first couple of sessions were so hard I thought I was going to be physically sick. But I was really determined. Then, on my third outing, the thrill of completing my run gave me so much positive energy and confidence. After that I was addicted!’
How do I get started?
You don’t have to start out as intensely as Tara. If you’re just beginning a fitness program, the best and most effective way to start is through walking, recommends ausrun.com.au. Continuous walking will slowly prepare your legs for the upcoming stages and will also help you develop a consistent daily routine.
Warm-up
A warm-up is essential to prevent injury to muscles during exercise. A personal trainer will show you a warm-up specific to your needs, but in the absence of personal instruction remember some key points. A warm-up should incorporate some light aerobic activity followed by some static stretching.
If you’re exercising for general fitness allow 5 to 10 minutes for your pre-exercise warm-up, but increase this slightly in colder weather. Your warm-up should increase your heart rate and breathing, which will slightly increase the temperature of your muscle tissue. This increases delivery of oxygen and nutrients to your muscles by increasing the blood flow to them, and by increasing the movement of blood through your tissues, making the muscles suppler. A good indication that you have done this effectively is when you have raised a light sweat.
A good way to warm-up is to imitate the movement you will be performing in your exercise routine. This is why you see boxers performing jabs and sidesteps, and baseball players imitating pitching the ball or swinging the bat. For runners, jogging is a good way to prepare the muscles that will be used during the activity.
‘When you finish a run continue walking or slowly jogging for at least 3 to 5 minutes,’ says ausrun.com.au. ‘Finish off your workout with a set of long strides, butt-kicks, or high knees. This is a great way to stretch tight muscles while they are still warm and combat the sluggishness that can creep into the legs after a run.’
What do I need?
Although it’s tempting to tell yourself you’ll wait until you’ve been running a while, it’s important to get a good running shoe from the beginning. This will prevent a number of problems, such as discomfort and injury which will set you back in your first precious weeks. Any experienced runner will tell you the importance of a good shoe for an enjoyable run as well as a fulfilling fitness practice. Helen Collins, editor of Runner’s World Magazine, suggests spending between $100 - 140 on a shoe from a specialty shoe store.
‘The knowledgeable people who work in these stores will be able to tell you if you’re a special case who needs extra attention when it comes to shoe selection. Even if you don’t, you’ll want help to find the shoe model that works best for you. To find a specialty running store, check the phone book or ask a runner you know.’
Runner’s World offers these tips:
• Shop in the late afternoon when your feet are at their largest, because your feet will expand during running.
• Wear the socks you’ll wear when you run. If you don’t have any, buy some before trying on shoes.
• Make sure the salesperson measures both of your feet. Most of us have one foot slightly larger than the other, and you should be fitted for the larger foot. Before you try on any shoes, the salesperson should talk to you about your running in order to guide you to appropriate shoe models.
In addition, the salesperson should ask you the following questions:
• How long have you been running?
• How much mileage are you doing?
• Where do you do most of your running?
• How much do you weigh?
• Are you aware of any foot problems, such as flat feet or overpronation or underpronation?
• Will it hurt?
Lucinda Mahon, a fitness instructor based in Brisbane, says there are lots of things you can do to make running more enjoyable. If you are sociable she recommends incorporating this into your running. ‘Join a running club, run with friends, or enter fun runs where you run with other people.’ Or for those who prefer the solitary life, ‘Run with your dog. Or try running with an IPOD as music distracts you from thinking about what you are doing and the time.’
Another good tip she suggests is to set yourself little goals to break down the distance, ‘Set yourself goals as you run for example: I am going to push it to the next light pole then slow down, then push it again to the next one etc. Kind of like making a bit of a game out of it.’
Scenery is also important. Running on sand burns 25 percent more calories than running on a hard surface, and improves leg strength and places less stress on muscle joints. But it also gets you close to nature, to water and gives you a great view. Lucinda says, ‘Run a different track each time, or even run a track, and then run that track the opposite way so that your scenery doesn’t always get so boring. This also helps the feeling that emotionally you are running on a different track.’
Green agrees, ‘When it is hard going I concentrate on looking at the trees, or the sky, I even turn my head to the side to get a better view. Enjoying the view is part of the fun for me.’
If you still want to give running a try, but feel nervous about getting started, talk to some personal trainers or your local gym about getting some coaching. Even having some support for the first few runs can be enough to motivate and raise confidence. Green says, ‘After just a couple of weeks I felt better about my body, my energy levels were higher, and I found I felt more alert. That was all the incentive I needed to keep going.’
Heart rate
You can calculate your maximum heart rate by subtracting your age from 220. To begin with concentrate on sustaining a comfortable pace, this will build strength while putting you in a steady fat burning bracket.
Studies have shown that people who exercise in the morning are more likely to stick with it, because what you do first thing in the day gets done. Those who leave it to "maybe later on" are less likely to exercise regularly. Source: ausrun.com.au
The 2km Opt Out
On ‘bad days’ give yourself the option to opt out after a short run. Set yourself a 2km limit, which you have to run, after that you can quit and go home. This is a popular technique with runners who find that once they get out and make a start they rarely take the opt out, but carry on running.
For comprehensive advice on warming up and cooling down visit www.mydr.com.au.
Runner’s World Magazine www.ausrun.com.au
by Tanya Davies
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