Running as a sport has been around for centuries. And since the advent in the 1970s of the fitness movement and (not incidentally) the modern running shoe, it has become one of the most popular ways to enjoy outdoor exercise and stay fit.
It's an activity that families can enjoy together, and there are a number of health benefits. The physical exertion of running strengthens the heart muscle, reduces cholesterol and lowers blood pressure. It strengthens bone, helping prevent osteoporosis, and helps individuals lose weight. Moreover, most avid runners will attest that regular running helps individuals enhance their emotional attitude and just feel better.
For those who are interested in competitive running, there are races and "fun-runs" in nearly every town in America. It's simply a matter of signing up and showing up on race day. Fun-runs welcome less intense competitors and even walkers. As the name implies, they're just for fun. Race distances are shorter, and the entry fees generally benefit a charitable cause.
For serious runners, official races generally fall into one of several categories according to length: 5k, 10k, half-marathon and marathon. Race Distances - 5k=3.1 miles
- 10k=6.2 miles
- Half-marathon=13.1 miles
- Marathon=26.2 miles
Common-Sense Safety Precautions Since running is strenuous exercise, and it's often done on or near roadways where there's traffic, there are health and safety precautions you should consider. Following are some suggestions. - Before starting a running or race-training program, check with your doctor. A routine physical exam is a good idea. You want to ensure that you don't have an existing health condition that could be aggravated by running.
- Start slow. Don't overexert yourself right away, particularly if you're not accustomed to rigorous exercise.
- Be aware of hazards if you're running in close proximity to traffic (figure A). Be watchful for vehicles, uneven terrain and other obstacles you may encounter on the road or running path.
- Avoid running while wearing headphones. The distraction and the inability to hear sounds around you can be hazardous.
- If you run at night, avoid running alone; instead, run with a partner or in a group. Let someone know where you'll be running and when you expect to be back.
- Carry a whistle or other signal device that you can use to alert others in case of an emergency.
Kids and Running
Kids naturally love to run, as most of them have lots of energy and stamina. Introducing them to running as a sport or fitness activity (figure B) is usually just a matter of encouraging a little more formality and getting them into a good pair of running shoes. Don't push them too hard, however. Use encouragement and your own good example; as the saying goes, the carrot usually works better than the stick.
If they're interested in racing, you might encourage them to participate in a road race that incorporates a separate fun-run, a less competitive type of race that's popular and suitable for all ages.
The following are ecommended race-distances that are suitable for school-age children : - Elementary: up to 1 mile
- Junior high: up to 5k
- High school: up to 10k.
It may be a good idea to check with your child's pediatrician to get specific advice on suitable amounts of running for your individual child.
Running Shoes and Clothing
When you run, you're jolting your joints with about three times the impact of walking. To avoid strain or injury, it's important to wear running shoes that offers good, medically sound foot support. Good running shoes are scientifically designed and lightweight. In addition to helping prevent injury, they will help you run better and faster.
Lisa Mills, a running specialist with Runner's Roost, advises novice runners to go to a good specialty store and talk to the experts there about shoe selection.
Every foot is unique, and there are several common categories of foot structure (figure C). The knowledgeable sales reps at a running store can inspect your foot and arch, observe your stride and footfall, and recommend a suitable shoe for you.
Running shoes are designed with generous and strategically placed cushioning to minimize the jarring impact of running, and they are flexible enough to move with your foot as you run (figure D).
When you try on running shoes to select a size, you'll want about a thumb's width of room in the toe. Otherwise the shoe should fit snugly, but not tightly. Your foot expands considerably while you're running, and it spreads during the ground-striking portion of your stride. The extra room in the toe of the shoe allows for this expansion.
Specialized socks for running are also recommended (figure E). All-cotton socks tend to hold onto moisture and perspiration. Specialized running socks made partly of synthetic materials such as Coolmax®. These fibers aid in wicking, or transferring, perspiration away from the skin. Some running socks are designed to be thick on the bottom for extra cushioning and thin on the top to maximize cooling and comfort.
Running clothes (figure F) should be lightweight and breathable so you remain cool and comfortable while running. Ideally, they should also be brightly colored for greater visibility, to minimize your risk of being hit by a vehicle.
Modern variations on polyester fabric are used in much of today's running apparel, particularly in many running shorts. Despite polyester's earlier stigma as a fashion "don't," the more advanced types used in contemporary sports apparel are comfortable, lightweight and durable. They have good wicking and performance capabilities and are suited to the type of wear they'll receive from sports activities.
Sleeveless tees and tank tops are fine for short runs during hot weather, but for longer runs where you'll be exposed to UV rays for a longer period of time, regular t-shirts are recommended.
RESOURCES :
The Runner's Handbook
Model: 0140469303
Author: Bob Glover, Jack Shepherd
Full title:The Runner's Handbook: The Best-Selling Classic Fitness Guide for Beginner and Intermediate Runners
Penguin Putnam Inc.
E. Rutherford, NJ 07073
Phone: 201-933-9292
Fax: 201-896-8569
Email: webmaster@putnam.com | putnam@genevaonline.com
The Competitive Runner's Handbook
Model: 0140469907
Author: Bob Glover, Shelly-Lynn Florence Glover
Complete title: The Competitive Runner's Handbook: The Bestselling Guide to Running 5Ks Through Marathons
Penguin Putnam Inc.
E. Rutherford, NJ 07073
Phone: 201-933-9292
Fax: 201-896-8569
Email: webmaster@putnam.com | putnam@genevaonline.com
The Runner's Training Diary: For Fitness Runners and Competitive Racers
Model: 0140469915
Author: Bob Glover, Shelly-Lynn Florence Glover
Penguin Putnam Inc.
E. Rutherford, NJ 07073
Phone: 201-933-9292
Fax: 201-896-8569
Email: webmaster@putnam.com | putnam@genevaonline.com
Runner's World Online
Web site: www.runnersworld.com
Running Times Magazine online
Online version of Running Times magazine
Web site: www.runningtimes.com
American Running Association
The American Running Association was founded by running doctors to help more people benefit from a running lifestyle. It is a nonprofit organization dedicated to educating and supporting runners.
Web site: www.americanrunning.org
NewRunner.com
A Web-site step-by-step guide designed for the beginner or novice runner.
Web site: www.newrunner.com
Running Online
A guide to running related web sites, training articles, links, runners log, etc.
Web site: www.runningonline.com
Williams Pace Calculator
A portable pace calculator for use by coaches and serious runners. Performs road, track and heart rate calculations for runners of all abilities.
Web site: www.pacethyself.com
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