Walking and Jogging
Jogging: Get Fit By Running All you need is a pair of sturdy shoes, a love of the outdoors, a genuine
interest and you can be the next king of running. Undoubtedly one of the best
fitness programs, the beauty of running lies in its simplicity. You don't need a
big playground, expensive accessories or a partner. Running is good for everyone
everywhere and enhances one physically, mentally and emotionally. The health benefits of running are enormous as it can shield you from
something as simple as the common cold to the dreaded disease of cancer.
However, the benefits of running are more than just physical. Running provides
an ideal opportunity for thought and reflection, boosts confidence and imparts
discipline. At many occasions your own body may surprise you by exceeding your
own expectations. As a sport, running offers much more than what you can think
of. Read on: Running best for cardiovascular fitness. Taking the First Steps You've probably watched the legendary Carl Lewis or Ben Johnson displaying
their athletic prowess on the track many a times. Do you wish you could be just
a little like them? How do you acquire that stamina, strength and speed? Before
starting out, here are some basic facts that a beginner should know: Where to run? The answer is simple. Where you enjoy running the most. And keep changing the
place where you run so as to keep up the interest and excitement. Remember there
is no harm in driving for 10 minutes to reach your desired place. This will also
help you enjoy your run more. Also, mind the surface you are running on. Try to
avoid concrete surfaces as much as possible. Hard surface and continuous jumping
on and off at road cuts is not advisable. Jogging tracks and parks are better
alternatives as the surface is softer and thus more conducive for running. How fast, how often, how long? Take a 'talk test' to find out how
well you are doing. This means that you should be able to talk easily while
you are running. If you are not able to do so it means that you are running
too fast. The Stages of Running You think running is the easiest sport to pursue. All you need is a good pair
of shoes and a track and you can simply run. But do you know that running
comprises a number of stages, the gradual progression of which makes a complete
runner. Read on: Stages Of Running Coping With Running Injuries As with any other sport, running too has its fair share of injuries. Most
running injuries are due to overuse: when you try to do too much too soon. It
has been recorded that nine out of 10 running injuries are due to repetitive
activity, lack of proper warm-up and conditioning program, inadequate rest
periods or not wearing proper running shoes. Why injuries? Most running injuries occur when your body starts rebelling against over
exertion. It's also true that you have to run more to get better results.
However, don't forget the cardinal rule of running: patience. You have to
increase distance and pace but do it gradually. Or you might land yourself with
common running injuries such as blisters, Runner's Knee, Shin Splints, Heel
Pain, Achilles Tendonitis or even a Stress Fracture. Many times injury results
because your muscle groups are out of balance. Running strengthens few muscles
while other remains weak, which causes injury. Apart from this, the surface on
which you run also plays a part. Avoiding injuries Some Common Running Injuries The preceding information courtesy of
ActiveKarma.com Top 10 Dos and Don'ts when buying new running shoes General Suggestions: Learn to calculate and measure your
target heart rate (THR) and train at a pace to elicit this heart rate. THR
is really a range, and the object is to keep your heart rate in this range while
jogging. THR can be calculated by subtracting your age from the value of
220. The resulting value is an estimate of your maximum heart rate.
Multiply this value by 0.70 and by 0.85 to obtain the two end points of the THR
range, which is appropriate for young adults in good health. These
percentages would be lower for older adults. T
Running four times a week for half an hour can yield good level of fitness and
is perfect for CV fitness.
Can do easily almost anywhere
You don't have to look for a perfect place, or need heavy and costly equipment.
What you need is a good pair of running shoes and some space to run which you
can always find almost everywhere.
Inexpensive and simple to learn.
Running is a simple sport. We all know how to run and hence don't require basic
training. A good pair of shoes and comfortable clothing is just enough to get
you going. Specialized information is easily available from any trainer.
An effective stress buster
There's no escaping stress in today's life. It has become a part and parcel of
our daily life. And there's nothing like a good run to get rid of your stress.
A good way to lose weight
Running is an excellent activity if you are overweight and want to get rid of
that extra mass. Remember there are only few activities, which actually burn
calories more quickly than running. Running can also strengthen your legs,
develop your endurance, ease tension, boost your energy, and burn 585-700
calories an hour, depending on your speed and size.
Boosts morale and confidence
Running can lift your spirits and boost your confidence. It's an effective way
to explore and develop innate positive qualities such as self-esteem.
Makes you socially active
Running can help you make new friends and activate your social life. Your
running mate can become your best friend and for all you know may form an
important place in your life apart from motivating you towards a fitter self.
No wonder then, running is highly recommended as the benefits are far reaching
and numerous. So put your best foot forward and go!
Once you are able to figure out your distance and pace, running can be great
fun. A good pair of shoes and a helpful buddy can go a long way in making it
pleasurable. So get started now!
First stage: The Beginner
This is probably the most difficult phase as you are beginning a new activity
and may have some doubts. You will need a lot of motivation, inspiration and
drive at this stage.
Stage Two: The Jogger
This is the second phase of a runner's life when you are gradually getting used
to the running routine. You feel secure with running but you may still find it a
bit difficult to run everyday. Unlike a beginner, you are starting to feel good
about your running and feel guilty when you miss a day.
Stage Three: The Competitor
At this stage, the competitive urge comes into play and you start enjoying the
spirit of competition rather than just aiming for fitness and health. This
competitive streak is so great that you actually stretch yourself beyond limits.
You start planning your daily runs and try to break your own previous best. At
this stage you can even start estimating your own limitations and capabilities
and your failures and frustrations will help you understand your weaknesses and
improve.
Stage Four: The Runner
This is the final stage of running. You are at your best in this stage. Fitness,
competition and training blend into a harmonious whole and running becomes an
inseparable part of your life. You don't have to cautiously motivate yourself
for a run; it comes to you as naturally as eating or sleeping. At this stage,
running actually becomes a state of mind - a far cry from the days of the
beginner.
Thus every stage is an experience in itself that gradually builds up towards the
final experience and the thrill of running where you feel the wind in your face
and just want to run.
Runner's Knee: If you have pain under or around the knee, be sure that
you are suffering from Runner's knee. This is caused by mostly overuse or leg
length difference but can be overcome by reducing running or a change of shoes.
Shin Splints: A pain in front or on the inside of the lower leg means a
shin splint. This occurs because of over training or muscle imbalance and can be
cured by cutting back on the running or looking for better heel support.
Heel or Arch Pain: Pain under the heel mostly during morning time is
known as heel or arch pain. This kind of pain occurs because of over training;
inadequate shock absorption of shoes and tight muscles. However, wearing proper
shoes and reducing running can treat this.
Achilles Tendonitis: The symptoms of this include pain above the back of
the heel. Common causes include over running especially on hills, tight muscles
and worn heels on shoes. Reducing running, applying ice on the affected area,
stretching the calf muscle and avoiding hilly areas can treat Achilles
Tendonitis.
Stress Fracture: Over-running can also cause a crack in the bone. In such
a case, you need to see a doctor immediately.
Running is one of the best and easiest ways to get fit. However, be careful not
to overexert and wear proper footwear and you will be free from any kind of
injury.
The Bottom Line A bad purchase could put an end to your running.
The best running shoe for you is not the one that looks the best or which your
friend who runs marathons just bought, its the shoe which fits you best and
which is built for your body type and running form.
Here are some pointers if you are new to running or are thinking about replacing
your old running shoes.
1. Do go to a reputable running store...not Big 5 or Payless. At a good running
store the sales person will make sure you are put in the right shoe for
you...and if you don't like them after a few runs, most good stores will
exchange them for you.
2. Bring your old shoes with you when you go shopping. The sales person may be
able to tell if you pronate (foot rolls inwards) or supinate (foot stays neutral
or rolls out a little) by the wear pattern on your old shoes.
3. If you wear orthotics l, bring them too. You will need to see how the shoe
fits with the orthotic inside.
4. Try and buy your socks at the same time. Running socks come in many
thicknesses from ultra thin to wooly thorlos and you should see how your
preferred sock fits with your new shoes.
5. Take the shoes for a test run around the block to see how they feel...that
means go to the store in your sweats.
6. The most common mistake new runners make is to buy the fad shoe. i.e. the one
on the latest TV commercial. Most notable examples of these are the new trail
shoes out there, New Balance 801s and 802s jump to mind. Chances are this will
not be the ideal shoe for you and you will be wasting your money.
7. Do tell the store why you are buying the shoe. Are you training for a
marathon, or a 5K. Will you be running 70 miles a week or 10. These things are
important. Be prepared to spend $70-$120 for a good pair of shoes. Remember a
$50 pair of shoes that give you blisters or worse is not a bargain.
8. You may want to purchase a couple of pairs when you find your ideal shoe.
Shoe companies have a very annoying habit of tinkering with shoes every year or
so and quite often they can ruin a good shoe.
9. Don't wear your new running shoes to play soccer or to do Tae Bo, not unless
you intend to replace them every month. You should however replace your running
shoes after 400-500 miles depending on the shoe. The soles do breakdown and
regardless of how clean and tidy the upper looks, the shoe is useless for
running if the sole is shot. Old shoes cause injuries.
10. Once you find a good store that gives you good service, tell all your
friends.
he estimated maximum heart rate
for a 20 year old is 200 (220-20). Multiplying 200 by 0.70 and 0.85
results in a THR range of 140 to 170 beats per minute. The estimated
maximum heart rate for a 60 year old is 160 (220-60). Multiplying 160 by
0.70 and 0.85 results in a THR range of 112 to 145 beats per minute.
Keep an accurate record of your mileage or time. Find out how much stress your body can handle comfortably. Take your pulse before getting out of bed and about 1 or 2 hours after your evening workout. Place the numbers of a graph. This will allow you to see the progress being made toward cardiovascular efficiency.
The recovery phase is also important to the jogger. It will take between 3 and 5 hours for the heart rate to return to its pre-exercise level. By taking your pulse 1 to 2 hours after evening workouts, you will begin to see what type of adaptation your body is making to running stress.
Eat sensibly. With an increase in calorie expenditure, expect an increase in appetite. Eat a well-balanced diet. Be wary of fad diets.
Take fluids earl if you are planning to run more than 1 hour, especially in warm weather. Water seems to work best for everyone. Be prepared and do not overextend yourself, whatever your goal!
Vary the training program.
Run with someone. Making your jogging sessions enjoyable through social interaction will help ensure than you stick with them.
Walking:
History:
There are references throughout the written history of the human race regarding the benefits of walking. Walking has long been recognized as a healthy activity; around the world, across cultures, and throughout history. During the last 30 years a great deal has been learned about the human physiological response to an exercise stimulus. This has provided a better understanding of why walking has always been beneficial and allowed the planning of better walking programs.
Walking is the number one fitness activity of adults in the United States. more adults walk for fitness than any other single fitness activity. With obesity, diabetes, and cardiovascular disease increasing, the importance of walking as a valuable recreational fitness activity is also increasing.
Equipment:
Shoes - As with jogging, the most important piece of equipment for walking as a sport, or as a recreational activity, is a good pair of shoes. Take your time when shopping for walking shoes to get good quality and a good fit. Try on both shoes and walk on a hard surface. Select your walking shoes based on comfort. Comfort is more important than appearance or price. A minor discomfort at this stage can become a major discomfort miles down the road. Don't look for the cheapest pair of shoes, look for the best pair of shoes for your feet. Ask around and find a knowledgeable athletic shoe professional who can help you pick out the best shoes for your feet.
The outer sole, or the bottom of the shoe, should be made form a durable material that will hold up for many, many miles. A good walking shoe should have a rocker shaped sole to help your feet roll heel to toe as you walk. The mid-sole provides a cushioning layer between the outer sole and the inner sole to absorb shock. The inner sole should have an arch support and a heel cup. The upper part of the shoe should be made from a durable yet supple material. The upper is often made from leather, mesh, or some combination of the two. The toe box of the shoe needs to be wide enough so the front part of your foot can spread out but not too wide so that the toe box is loose on your foot. You may need to try on many different brands, models, and sizes before you find the most comfortable fit for your feet. Do not sacrifice comfort for brand, style, or price. This is an important investment.
Your shoes are your chief walking tool.
Clothing - Your walking clothing should be comfortable and loose-fitting to allow you to move.
Fundamental Skills and Techniques:
This section will get you putting one foot in front of the other. Walking technique for the street, track, or treadmill is the same. You want to walk with good posture, using arm and foot motion that will propel you forward with good power and no wasted effort.
How you hold your body is very important to walking comfortably and easily. With good posture you will be able to breathe easier and you will avoid back pain.
Arm motion can lend power to your walking, burning 5-10% more calories and acting as a balance to your leg motion.
• Bend your elbow 90
degrees.
• Hands should be loose in a partially closed curl, never clenched.
• Clenching your fists can raise your blood pressure and should be avoided.
• With each step, the arm opposite your forward foot comes straight forward, not
diagonally.
• As the foot goes back, the opposite arm comes straight back.
• Keep your elbows close to your body - don't "chicken wing."
• Your forward hand should not cross the center point of your body.
• Your hand when coming forward should be kept low, not higher than your
breastbone.
• Many poor examples of arm motion are seen with walkers pumping their arms up
high in the air, this does not help propel you.
• If at first you find adding arm motion tiring, do it for 5 to 10 minutes at a
time and then let your arms rest.
The walking step is a rolling motion.
Strike with heel. Back foot rolls through to push off.
Front foot continues to roll through step as back foot comes forward. Front foot strikes with heel and here we go again!
Avoid overstriding - taking longer steps to increase speed. This is potentially harmful and is inefficient.
Warm-up/Cool down
Begin each walk with approximately 5 minutes of walking at a slow pace. After about 5 minutes, or when you feel warmed up, gradually increase to your brisk cardiovascular exercise pace for the length of time you have decided on, then, gradually slow down to cool down for approximately 5 minutes. When you stop walking, and while your muscles are still warm, perform stretching exercises to improve your flexibility.
Stretching will add flexibility and can make your walking more comfortable.
Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will start at the top of your body and work your way down.
Find an upright pole or fence or wall that will support you for leaning into on some stretches.
Stretches and Mobility Exercises for Walkers
Head Circles: Make 1/4 circles with your head. Start with your ear near your shoulder on one site, rotate your head around to the front, ending with your ear near the shoulder on the other side. Roll your head back to the other side. Repeat 5-10 times.
Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, repeat 10-15 times.
Hip
Stretch: Stand up, take a half-step back with the right foot.
Bend your left knee and shift your weight back to your right hip.
While keeping the right leg straight, bend forward more and reach further down
your right leg.
Hold for 15-30 seconds.
Switch sides.
Quadiceps
Stretch:
Stand erect, holding onto a wall for support.
Bend your knee behind you so that you can grasp your foot, holding your heel
against your butt.
Stand up straight and push your knee gently back as far as you can, the hand
just keeps the heel in place.
(For some, it is more comfortable to use the hand from the opposite side).
Hold for 15-30 seconds, then switch.
Calf
Stretch: Stand an arm's-length from the wall/post.
Lean into wall/post, bracing yourself with your arms.
Place one leg forward with knee bent - this leg will have no weight put on it.
Keep other leg back with knee straight and heel down.
Keeping back straight, move hips toward wall until you feel a stretch.
Hold 30 seconds. Relax.
Repeat with other leg.
Achilles Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.
Leg Extensions: Facing the pole, hold on with both hands. Bending at the knee, bring one leg forward, then extend and swing that leg back and behind. Repeat 10-15 times, then switch legs. Be cautious of hyper extending your lower back.
Cross Over Leg Swings: Holding onto the pole or fence rail with both hands, face forward. Swing one leg in front of your body gradually swinging higher. Swing about 10-15 times with each leg.
After stretching and mobility exercises, now you are ready to walk the main portion of your walk at your desired speed.
Click here for a sample walking program.
 |
 |
 |