Get those knees up! (Running)

Member Name: liz3yy

Product:	Running
Date:	14/01/09 (81 review reads)
Rating:

Advantages: Cheap, can be done anywhere

Disadvantages: Can lead to injury if you get carried away

Running is the only form of exercise I really enjoy and that I've managed to stick in my 30 years on the planet, it's fantastic for weight loss, gets your heart pumping and apparantly is a good way to deal with stress or depression. I simply love the fact that I've managed to improve so much so quickly and will soon be entering my first 5km race.

The most important thing with running as with any exercise is to start gently and take things slowly to avoid injury, theres nothing worse than getting too carried away and ending up with shin splints or being put off from trying again.

It's also vitally important to have the correct running shoes or trainers, that doesnt mean buying the best looking pair from the high street, if you're serious about running you need to have your gait checked at a specialised running shop. Your gait is your running style, a qualified member of staff will ask you to run - either on a treadmill or in my case down the road and back - to watch how you run and whether you overpronate or underpronate, ie whether your feet turn in or out slightly as they hit the ground. The correct pair of shoes will be recommended to you to correct your running style which should prevent any injuries in the future.

One last thing before you even hit the streets is for women only, get yourself a good sports bra, running without one can cause the ligaments around the bust to stretch and once the damage is done surgery is the only answer, ouch!

As I mentioned before the best way to start running is slowly, the plan that worked for me followed the 20 minute rule as follows:

Week 1 -
3-4 times per week walk for 20 minutes briskly, dont consider running yet

Week 2 -
3-4 times per week start to run but only for 1 minute in every 5, so run for 1 minute, walk for 4 until you've completed the 20 minutes

Week 3 -
As above but run for 2 minutes then walk for 3

Week 4 -
As above but run 3 minutes then walk for 2

Week 5 -
Run for 4 minutes and walk for 1

Week 6 -
Run the whole 20 minutes

You can of course repeat any of the above weeks if you dont feel ready to move on. Only move as fast you can and listen to your body.

I did this plan and within 2 months was able to run comfortably for 25 minutes, I should be able to run 5 miles by the Spring!

It's important to keep well hydrated when running, I carry a small bottle with and sip during my sessions. Good food is important too but not too close to your run or could get a stitch. I like to eat around an hour before I head out and find a banana or a cereal does the trick nicely.

Lastly make sure you warm up before going out, 5 minutes of jumping up and down and stretching your muscles is good and prevents injuries from running with cold muscles. Cooling down when you get back is equally important to help your muscles relax and prevent stiffness.

Summary: Get out there and run!