Here’s how to enjoy the benefits of this simple style of exercise.
Running long distances is not for everyone, but I really encourage everyone to hit the road whether it’s for a short run or a marathon. The best thing about running is that anyone can do it; you don’t need to learn a new set of skills or buy any fancy equipment. There is no perfect pace, no set route or any other rules for that matter. You can run with a group or alone. You can run any time, anywhere. Some would say that makes it a perfect exercise.
The benefits of running go far beyond burning calories, relieving stress and exercising your ticker. One recent study in the British Journal of Cancer calculated that the “most active” people (e.g., walked briskly five to six hours/week) were 24% less likely to develop colon cancer than the “least active” people (e.g., 30 minutes of walking per week). In a study by the National Cancer Institute, women of a normal weight who reported the highest levels of “vigorous activity” (running, tennis, aerobics) had about a 30% lower risk of breast cancer when compared with women who did no vigorous activity.
Running is also a fantastic way to give your bones a boost, helping to prevent osteoporosis. Worried about your knees? Start slow and listen to your body, but believe it or not, running actually supports your cartilage by increasing oxygen flow, flushing out toxins and strengthening the ligaments around your joints.
Hit the Road
Here are my top five tips to get you started before you lace up and hit the road.
1. Embrace the challenge. Attitude is everything! Get your head in the game, make a plan and stick with it. Set a goal and strive to achieve it. There are many free online training sites that give you detailed training guides for a 5k or a marathon, so download one and go for it. Don’t allow yourself to get defeated; instead, be proud of every tiny success. (Yes, putting your sneakers on and just getting out the door counts!)
2. Protect your feet. This is no time to head to the discount store for a pair of sneakers. Go to a good specialty running store and have a salesperson do a running analysis for you. He’ll watch you run in the shoes, either outside or on treadmill, and determine your running style. He’ll observe whether you’re overpronating (your foot rolls inward) or supinating (your foot rolls outward) when your foot strikes the ground. If you are already a runner, bring your old shoes with you. The sales associate can often look at the tread and have some insight into your running style. Pick up some new socks while you’re there.
3. Don’t overtrain. Be more conservative than you think you need to be with how often, how long and how much you run, especially early on in your development. Increase your mileage gradually. Don’t let your weekly mileage increase by more than 10%. If you’re new to running or are coming off a long break, start with walking first, and then progress into a walk/run program.
4. Don’t underestimate the importance of proper nutrition. Eat a good balanced meal with carbs and protein 45 minutes to an hour prior to your run. Stay away from high-fiber/high-fat meals to avoid gastrointestinal distress during your run. Eating a quality meal right after your run will also help you recover. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. Eating soon after your workout can minimize muscle stiffness and soreness. You’ll want to consume primarily carbs, but don’t ignore protein. A good rule of thumb for postworkout food is a ratio of 1 g of protein to 3 g of carbs.
5. Load up your mobile device and hit the road! Think different: Music is great, but it’s also a great time to listen to a book, podcast, or even learn a new language.
Kim Lyons, NASM CPT, PES, CES and Prenatal Specialist, is an internationally known fitness trainer who worked on “The Biggest Loser.” For more information about Kim, visit kimlyons.com.