Volume 2, Issue 8
August 2010

 Tips and Advice for Running

Why Run?

Studies show many different health benefits of running:

• Reducing your chances of getting the common cold or even cancer
• Running is considered to be one of the best aerobic exercises for physical conditioning of the heart and lungs
• To help ensure the efficient flow of blood and oxygen throughout the body
• Stress relief

You may have heard the phrase, “the runner’s high”; this is a euphoric, clear, and calm state runners feel after a long run. Runners are more likely to be energetic and creative. Running is a weight-bearing exercise, which means that it increases bone density, which can fend off osteoporosis.
 
Running is one of the most vigorous types of exercise and it is an extremely efficient way to burn calories and drop pounds.  Running burns about 100 calories per mile for a 150-pound person. In addition, it builds muscle mass, which means your resting metabolism will increase and therefore you will burn more calories while at rest.
 
Types of Running

You can enjoy different types of running, including casual running, treadmill running, racing (i.e. 5k, 10k road races), and trail running.
 
Efficient Running Tips

1. Run tall
2. Relax- - your arms and fingers should be loose, and make sure to unclench your hands and let your jaw jiggle
3. Breathe right-- your breathing should be rhythmic and deep, and you should feel your diaphragm doing the work. Be sure to exhale with controlled force.
4. Land on the midfoot
5. Run softly-- the louder your footfalls, the less efficiently you’re running
6. Swing symmetrically-- if one arm is bent more than the other or swings more, you have a musculo-skeletal imbalance that can slow you down
7. Stretch after you run-- it helps you get rid of lactic acid, which is what makes your muscles ache
8. Allow your body to cool down gradually after a run by walking a bit afterwards
9. Always consume adequate amounts of fluids before, after, and during your runs (especially in heat)

Buy Appropriate Running Shoes

You can experiment with different brands and models until you find the right fit, feel, and functionality. Be sure to buy shoes that are designed for running, as they provide the best protection for your feet, legs, and body from the repeated stress of thousands of foot landings per mile.
Running shoes typically have superior cushioning, flexibility in the right places, stability or motion control, traction on road or trails, tortional stability-stiff when needed, night-time reflectivity, and breathability. Before buying a shoe check to see what kind of feet you have (i.e. wide forefoot, flat arch, high arch, neutral foot).
 
Common Running Questions

What is the difference between running on a treadmill and running outdoors?

A treadmill “pulls” the ground underneath your feet, and you don’t face wind resistance. Both of these make running relatively easier.

Where should I run?

Try routes that are scenic, well-lit, free of traffic, and well-populated. Some common running route advice websites include: www.usatf.org, www.mapmyrun.com, and www.walkjogrun.net.

I often suffer from a side stitch when I run. Will these ever go away?

They are common among beginners due to the fact that your abdomen is not used to the jostling that running causes. They typically disappear as fitness increases. How to handle the stitch when it occurs—breathe deeply and concentrate on pushing all of the air out of your abdomen. This will stretch out your diaphragm muscle, which is usually where a cramp occurs.

Grab your shoes, a running buddy, and head outside for a run!  Note: You should get medical clearance before you start a running program.