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Monthly Archives: June 2017

About Easy Fitness Running

Running in Moderation

Smart running means ignoring people who say that you won’t get any benefits unless you’re spitting your lungs up. Even the best runners intersperse hard training with plenty of slow running and outright time off to allow for recovery.

Running puts a lot of stress on your body. Each time your foot strikes the ground, it hits with a force equal to three to four times your body weight. Runners who ignore this fact and consistently push themselves to fatigue do so at their own peril.

Begin With Caution – If you’re out of shape, you’ll need to start slower than if you’re already active but not running. The really important thing is to monitor your soreness.

If you’re sore, you’re doing too much, and you need to back off.

Out of shape runners start with 30 minutes of walking, three times a week. When this starts feeling comfortable, kick up the pace, but still limit the walk to 30 minutes. Then add some jogs to that 30 minutes.

Add Time To Your Routine – A lot of people are already running, though not much. Typical is the runner who notches 2 to 3 miles in 15 to 30 minutes. That’s not a bad workout, but if you want to really burn some fat, you need to increase the time to a minimum of 45 minutes.

Follow The 10 Percent Rule – If your normal run is 20 minutes and one day you decide to go for 40, you’re going to get hurt, not fit. Stick to a more measured approach. Each week, boost your running time by 10 percent. By giving your legs (and lungs) time to adapt, you’ll find that you’re no more tired after a 45-minute run than when you were doing one half as long.

Break It Up With Walking – There isn’t a running cop out there who will bust you for changing pace when you start getting tired. A lot of runners, experienced and beginners alike, will alternate 5 minutes of running, with 5 minutes of walking. By allowing time to recover, you’ll find it’s easy to stay on the move for 45 minutes or more, and the run will be more comfortable.

Interspersing a run with walking may sound tame, but you lose little and gain much. For example, when you jog for 5 to 8 minutes, then walk a minute, you’ll burn 95 calories a mile. Jogging continuously will burn only an extra 5 calories. It might sound sedate, but a combination of walking and running will turn you into a fitness animal, and it’ll keep you at it.

Change Your Running Pace – Even if you’re beyond walking/running stage, it’s still smart to incorporate easy jogging into your hard runs. Advanced runners often take a slow jogging break every 10 minutes.

Don’t Skip The Preliminaries – In a perfect world every run would begin with 10 minutes of light jogging to warm up the muscles, followed by 10 minutes of stretching. But the real world is not that generous with time, and trying to cram a run plus stretching into a lunch break is impractical. A quick way to prepare your muscles for the run ahead is to jog very slowly for 10 minutes before running. If it is cold out or you’re unusually stiff, walk for 5 to 10 minutes before taking that easy jog.

Don’t forget to cool down when you’re done. Ending a run with a punishing sprint and a screeching halt will leave your muscles wallowing in lactic acid (a by-product of hard exertion), making you sore and stiffer. Ending your run with a 10-minute jog allows blood to flush lactic acid from the muscles.

Staying Comfortable

Running is a hard sport (if it weren’t, it wouldn’t burn many calories), and it’s crazy not to try to make it easier. Before setting out, here are a few things that you should keep in mind.

Think Soft Surfaces – As mentioned earlier, every time your feet hit the ground, they’re generating a tremendous amount of force. To reduce shock to your joints, seek out soft surfaces on which to run.

Cement and concrete are the worst. A better surface would be dirt or grass, or, if there’s one nearby, a running track. These are often made from spongy rubber surfaces such as Tartan, which are very forgiving on the feet.

Drink Often – This is obvious advise that runners all too often ignore. In fact, runners typically replace only 50 percent of the fluids lost during exercise. That’s why they’re continually confronting thirst, headaches, dizziness, and even vomiting, the various stages of dehydration.

It is possible to lose tremendous amounts of fluids when you run – up to 6 pints an hour during vigorous exercise in the heat. Neglect to replace those fluids, and you might find yourself bent double examining your shoes.

Drink 16 ounces of fluid 2 hours before a run. While you’re on the road, drink 5 to 10 ounces of fluid every 15 to 20 minutes.

Many runners swear by sports drinks. While these drinks do replenish carbohydrates and electrolytes, their most important ingredient is water. Water is the most commonly overlooked athletic aid.

Save Your Lungs – The key benefit of running is that it gets you breathing hard, but when you’re an urban dweller in a sea of bus exhaust, the equation seems a bit less straightforward.

You can’t avoid pollution entirely, but you can time your runs so that it’s a little less noxious. On sunny days – when car exhaust and sunlight combine to form ozone – it’s smart to run later in the day after the ozone has been depleted or early in the morning before it has a chance to form. Running on cloudy days is good. So is running after a thunder storm because rain flushes ozone from the air.

Morning Run

One can try to arrange the shoes and other accessories needed for jogging the previous night itself, so that the person starts jogging without wasting any time in searching for the needed items the morning. The next thing the person should take care is with regards to the jogging schedule and route. The person has to be very clear with respect to the route to be followed for jogging and the time to be spent on jogging.

This frees up he person’s mind from any confusion during the jogging period. Person’s interests also will not come down by planning properly. By getting up early in the morning, one should feel fresh before starting jogging and should not feel tired and exhausted. Running with a tired body and mind will further weaken the mind and body. A good night sleep is absolutely essential to wake fresh in the morning. Going to bed early the previous night is

one way of ensuring this. It is also good to drink sufficient water after 7 to 8 hours of sleep. If one crosses the initial period in jogging by properly following some tips mentioned here, then the person will be able to sustain the interest and continue to do the early morning jog.

Thus the first 3 weeks is absolutely crucial for the person and in this period, the person should constantly involve in self motivation in order to sustain the interest and enthusiasm levels. Once the person crosses those 3 weeks without any interruptions, then there are very good chances the person will continue to jog with enthusiasm.

Recreational Running

These are just a few of the benefits, but the next question is how can someone with no prior experience start recreational running? Here are some of the helpful tips to help you get started and continue to make it part of your lifestyle:

1. Do your physicals: – Seek medical advice from your physician to make sure that your health status can allow you to pursue recreational running. It is especially important for people who are overweight to consult with their physician to ensure that they are physically able to run or jog without overstressing their body systems.

2. Find a trainer or coach: – Once you have been cleared by your physician, you need to sit down with your trainer or personal instructor who will advise you accordingly. With the help of your trainer or coach, set some realistic goals. Your trainer can help you decide on the right training shoe and tracksuit. Remember to start slow, it is really tempting to put too much on your plate the first time and not be able to get started. Most people get discouraged early in the process as a result of taking too many steps at one time. One step at a time is all you need and before you know, one step becomes a mile and a mile eventually becomes a couple of miles each day. Your goals should not become an obsession; but rather they should just be motivating factors. Remember recreational running should be fun and entertaining not a job.

3. Join recreational runner friends, groups or clubs: Unlike other recreational sports such as indoor games, fitness running is more challenging physically and mentally. Having other people with similar or same interests around is significant for progress. This is especially important for support when the going becomes more challenging. It is also easier to achieve your goals if you treat recreational running as a social activity, after all you are having fun with friends. If for some reason you can’t find others to run or jog with, you can always take your dog for company, he/she will really enjoy doing that and it is great for his/her health too.

4. Participate in fun competitive races: One good goal to include in recreational running is to compete on fun road running. This is a great motivator for both beginners and experienced recreational runners alike. Running or jogging and finishing a 5 K, 10K, half marathon fun race is a wonderful experience that only the competitor is able to explain. There is something special about running with hundreds or thousands of other runners. By this point, recreational running will have become part of your live.

Start Running If You Overweight

After you get medical clearance from your doctor, you need to start with a gradual flexible program. When I say gradual, I mean it’s going to ease you into running very slowly. Running for weight loss is easy, but expecting to run long distances right away is unrealistic and likely to lead to injury and discouragement. You can still get fabulous results quickly while easing into running.

When I say the program needs to be flexible I mean you need to be able take it on at a pace that works for you. Every body is different and so you need to be able to adjust your running program to work with your body and fitness level. Here’s a flexible program that should work for you:

You’ll need a watch to time your running and walking intervals and I recommend a flat place for your first runs. As your fitness level improves, you’ll be able to start looking for hilly locations you can add to your running destinations.

To begin, you’re going to run for one minute then walk for two minutes. I call this a one-two interval. You’ll repeat these intervals for a total time of 20 minutes. That will give you a total running time of 7 minutes. When you are running, you want to work only hard enough to raise your heart rate slightly. If you can still carry on a conversation, you’re doing fine. If you can only sputter out a few words, you’re working too hard. Back off the pace and take it easy. Remember, you’re running for weight loss, not trying to set records.

In the first week, you need to run/walk 3 times. Take a day off in between running days to allow yourself time to rest and recover. If you want to bike, swim, walk, hike or lift weights on your days off, that’s even better. We call that cross-training and you will get fitter even faster.

In the second week, your run/walk interval will be one-one, meaning you’ll run for one minute and walk one minute. Again, you’ll repeat these intervals for 20 minutes which will give you a total of 10 minutes of running. Three days of run/walk intervals will complete week 2.

In each of the subsequent weeks, you will increase the run portion of your intervals by one minute so it looks like this:

  • Week 3: Run 2 minutes / Walk 1 minute
  • Week 4: Run 3 minutes / Walk 1 minute
  • Week 5: Run 4 minutes / Walk 1 minute
  • Week 6: Run 5 minutes / Walk 1 minute
  • … and so on…

If at any point, you find that increasing the run time is too hard, feel free to stay at the previous week’s interval for another week. I’d much rather you take extra time to achieve your goal than over-train and risk discouragement and/or injury. You can always take a few extra weeks to lose weight and improve your fitness. This is a lifestyle change not a fad diet to shed a few pounds.