ONE OF THE FASTEST WAYS TO GET FIT IS TO START RUNNING. IT CAN BE DAUNTING IF YOU’ VE NEVER RUN BEFORE. ESPECIALLY IF YOU HAVE FRIENDS, COLLEAGUES OR FAMILY MEMBERS WHO TALK CASUALLY ABOUT HOW THEY RUN 5 MILES EACH MORNING BEFORE BREAKFAST( DON’ T YOU SOMETIMES WANT TO THROTTLE THEM?)
Running: a great way to get in shape
By Stephanie Vegh
Stephanie Vegh has a degree in Exercise Physiology from Chico State and has worked in the fitness industry for over 12 years. She is the Health & Wellness Director & Fitness Instructor at the Centennial Recreation Center( CRC) in Morgan Hill. She lives in Gilroy with her husband Frank, five-year-old twin daughters, Isabella and Addison, and two-year-old baby girl, Alexis.
Running is great for getting fit fast. There are some important advantages of running as a fitness strategy:
• It boosts cardiovascular fitness.
• It tones your whole body because so many muscle groups are involved when you run.
• Weight-bearing exercise, such as running, is especially good in promoting bone density and protecting against osteoporosis, which affects men as well as women.
• Running is a natural movement. The body is designed to be able to run.
• As one of the most vigorous exercises out there, running is an efficient way to burn calories and drop pounds.
Here are some tips that will help you develop a running regiment:
Buy Good Shoes
It’ s worth going to a specialty shop to buy a pair of running shoes. Make sure that the salesperson looks at the shape and arch of your foot to figure out the best shoes for you. The reason good shoes are important is because it will soften the impact and protect your joints.
Take It Slow
When you start running, it doesn’ t matter how slow you go. Remember that your body needs to get used to new movement.
Ease Into Running With Interval Training
The best way to get fit fast is through interval training. This means short burst of high intensity exercise alternating with recovery periods. According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise.
Try alternating five minutes of walking and one minute of running for twenty minutes. As you get more fit, you can lengthen the periods of running. Once you get used to running, you can alternate slow jogging with fast sprints.
Warm Up First
It’ s important to warm up your body before running. Otherwise running will feel very hard and your body will moan and groan. Walking is a great way to warm up the body. Stride out and pump your arms. Start with a medium paced walk and then speed up until you start to sweat. Once your body is warm, you are ready to run.
Use Correct Running Technique
Beginners find it difficult to relax while running. Keep your head up and your lower arms at hip height, and run without bouncing. It helps to work your body more efficiently.
Run With Others
A great way to keep up your motivation is to run with others. See if a colleague or a friend is willing to run with you. Set an interval schedule for your run and stick to it.
Keep An Exercise Diary
Keep a record of your new exercise routine. Write down each day what kind of exercise you have done. A great way to track your growing fitness is by measuring your resting pulse before you get up in the morning. As you get more fit, your resting pulse will get lower.
Add Strength Exercises To The Mix
Building strength in your legs will help you run. A simple way to build your leg muscles is by doing squats. Stand with your feet a little more than shoulder width apart; as you squat, keep your feet on the ground and swing your arms to the front in order to keep your balance. Start with 3 sets of 10 squats but don’ t get carried away. If you do
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