Believers hail it as a cheap, easy way to
stay in shape, tone up, lose weight, boost brain health and mood and even
increase lifespan. Critics see it as a painful, tedious and boring way to
exercise.
Running yields a bevy of health benefits,
from improving your cardiovascular health to lowering your cholesterol and
blood pressure and revving up your metabolism.
Recent research finds that running as
little as five minutes a day can cut your risk of cardiovascular disease by almost
half. A study published in the Journal of the American College of Cardiology
found that running as little as five to 10 minutes daily—even at slow speeds
less than six miles per hour—is enough to reduce the risk of mortality,
compared with not running.
Convinced? Good. Now, your job is to make
running feel as good, as easy and as pleasurable as possible. And our job is to
tell you how:
Watch your posture. You'll run more
efficiently—and sidestep injuries—with proper form. "Keep your shoulders
back to prevent slouching, and raise your head to the horizon, so you're not
looking down," says fitness expert Joel Harper, author of Mind Your Body:
4 Weeks to a Leaner, Healthier Life. You're better off slowing your pace and
having good form than running faster with poor form, he says.
Be relaxed. Relaxing your shoulders and
hands helps saves energy, giving you power where you need it—in your legs and
feet. Your arms should be bent at about 90 degrees, with the motion coming from
the shoulder, not the forearms.
Switch it up. Running the same old route
gets boring and old real fast. So does running the same exact number of miles
each time. Go out and explore different neighborhoods or sights, and mix up
your mileage. It'll feel new each time you do it!
Wear the right thing. We're not just
talking comfortable, quality workout gear that wicks sweat, fits well and makes
you feel good; we're also talking sneakers. Experts agree that you should
replace your running shoes every 300 to 400 miles. "Just like balding and
worn-out tires, you need to change your running shoes, too," says Harper.
Pay attention to their fit, too: poor-fitting shoes can result in blisters or
cramps in your feet, he says.
Eat right. Just like you need gas to power
a car, you need food to fuel your run. The American Council on Exercise
suggests that you eat a small snack that combines carbs and protein, like a
banana with a teaspoon of peanut butter, about 30 to 60 minutes before you run
to keep your energy high and blood sugar levels steady throughout your workout.
The potassium in the bananas helps prevent cramping, too.
Listen to your body. If you feel any
ongoing persistent pain, stop running, advises Harper. "Your body signals
you with a pain message, and you need to pay attention to it." The problem
may just be a side stitch or a muscle cramp, but you still want to pay
attention.
Many things can cause cramping: eating too
close to your run, eating the wrong foods, shallow breathing or even
dehydration. If caught with a cramp, try deep lung breathing: place your hand
on your stomach and breathe deeply; your stomach should rise and fall if you're
breathing correctly (from your lower lungs).
Step gently. Running should not sound or
feel like loud thumping, but rather "like you're running on a piece of
glass and you don't want to shatter it," says Harper. Doing this will help
you use your muscles and not your joints, he says. You should land between your
heel and midfoot, then quickly roll forward. As for stride, experts at
runnersworld.com suggest keeping short strides, with your feet landing directly
underneath your body. If your lower leg—below the knee—extends out in front of
your body, your stride is too long, they warn.
Breathe consistently. Proper breathing
brings more oxygen for muscles, which leads to more endurance. Keeping a good,
steady pattern will help your body run more efficiently. Harper suggests taking
deep breaths and exhaling smoothly and keeping a steady rhythm, making sure not
to hold your breath.
And finally…
Don't forget to drink. When you run, you
sweat. If you're not adequately hydrated, your heart has to work harder to
power your muscles; as a result, your running performance suffers. But worse,
if you don't replace lost fluids, you risk dehydration, which is serious
business. Every hour of exercise increases your fluid debt. Dehydration can
lead to swelling of the brain and even seizures, kidney failure and loss of
consciousness.
Although opinions vary, a popular belief is
to let your thirst be your guide; if you drink when you're thirsty, you'll give
your body adequate hydration. Of course, if you're running in extreme heat or
running for 90 minutes or longer, you need to be extra vigilant. The American
College of Sports Medicine suggests drinking three to eight fluid ounces of
water for every 15 to 20 minutes of exercise for less than 60 minutes, or to
check your hydration status by weighing yourself before and after exercise and
replenishing any weight loss (which is usually fluid loss) with water.
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