How do I begin running? If you've never been much of a runner or are just getting back into running after an injury or life event it is always best to ease into a program and involve stretches and exercises to lengthen and strengthen the right muscles. One common myth is that runners do not need to perform leg exercises. Strengthening the legs will build muscle and protect the bones from fractures and breaks. Starting with simple lunges, squats and calf raises go a long way. Stretching the same muscles will keep you limber and allow you to go longer and farther each time. Use a combination of stretching and foam roll techniques for best results.
Once you've began to strengthen and stretch it is time to get you moving forward. The best way to start is with a combination of walking and running. Each workout should start and finish with at least five minutes of warm up and cool down. Walk leisurely for five minutes to begin then stop and check in with your body. Is anything tight or sore? If so address any issues with an additional stretch. For your first few run/walk sessions begin by walking briskly for one minute followed by thirty seconds of jogging. Alternate between the two for twenty to twenty-five minutes and cool down with that same leisurely walk. As time goes by you can increase the time spent for the entire workout and increase your run/walk intervals lengths until one day you are able to complete that first 5k.
How do I know if I'm in the right shoe? Should I wear a minimalist shoe? Can I wear orthotics? When in doubt it's always best to ask an expert. You will be pleased to find that you do not need to go see a podiatrist to study your feet. It is as simple as heading to your local specialty running store. The employees of these stores are trained to watch you walk or run and assess your gate. They will also look for any muscle imbalance and find the right shoe to help you prevent injury and run with better foot form.
Minimalist shoes are not for everybody. A beginning runner should stick with shoes that are supportive and have enough cushioning to protect the foot from the new amount of stress being placed on them. If you have been running for a while and found that you are prone to injuries, tend to strike the ground with your heal and carry more weight, minimalist shoes are very likely not right for you. If you are more of a mid and forefoot striker, running greater distances and not prone to injuries a lighter shoe just may work for you.
While there is no extensive research that has been done on orthotics and injury prevention, some people have shown a decrease in injury while wearing them. This tends to be people with flat feet or those who over-pronate. Start by using an over-the-counter insert before spending big bucks on custom made orthotics.
It's so hot and humid outside. What is the best way to rehydrate? There are so many options when it comes to hydrating after a run it can be confusing as to which is the best. So let's start with the most popular, Gatorade. The following is a list of ingredients in order of quantity: water, liquid sugar, glucose-fructose (sugar), citric acid, natural and artificial strawberry flavor (mostly artificial), salt, sodium citrate, monopotassium phosphate and color. You will notice that most of what it contains is processed sugar. A 20oz bottle contains 35g of sugar. High levels of sugar in your blood can dehydrate you and the rush of sugar into your blood stream will burn off quickly making you crave more. Twisted little circle isn't it? Just a side note, Gatorade is owned by Pepsico.
Next up is Vitamin Water and honestly it's the same thing. Actually Vitamin Water contains as much sugar as most carbonated colas. Along with Gatorade this is a last resort.
Our two best options contain the word water. There's water itself, spring water preferred, but best of all options available is raw coconut water. Raw coconut water replaces electrolytes needed after a good sweat, it contains natural sugars that enter the bloodstream slower and even small amounts of protein for muscle recovery. The caveat with coconut water is it must be raw and is actually best straight out of the coconut. Beware of pasteurized coconut water that has lost most of its vitamins and minerals.
So now you've got a plan to start running. Go get your new shoes from a local specialty store and some raw coconut water and get out there. I just may run into you.
Jason C. Venckus
Progressive Complete Health Inc.
www.goproveg.com
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