How run safely and effectively
Part One I heard that running is the best way to lose weight. I alsoheard that it would make your face skinnier. Since I weigh a lot, wouldrunning hurt my body? What is your opinion about running? How can I runsafely?
Running is a very vigorous type of activity that burns many calories.That's why many people say it makes you lose weight. You rarely see anoverweight runner. Other advantages are that it takes very little skillto learn how to run, it can be done anywhere and at anytime, and youdon't need special equipment except for a good pair of running shoes.The disadvantage is that it can hurt the knees, shins, and lower backof people who are carrying extra weight. If you are very overweight,brisk walking is a safer alternative until you lose enough weight tostart running. To see the mega-calorie burning benefits, you have to befit enough to run to begin with. The tips given below will help a''couch potato'' get off and running without killing themselves in theprocess.Start slowly.
To build your stamina and keepyour joints safe, walk for ten minutes, run for five minutes, walk forten, run for five, etc. After a few weeks, walk for five, run for five.After a few more weeks, walk for five, run for ten. You get thepicture. Eventually you will be able to run for the whole session.Adjust the ratio of running and walking any way you want to --fifteenminutes of walking, five minutes of running, etc. It all depends onwhat is comfortable for you and what you can tolerate without gettingexhausted and breathless. Change only one variable at a time.
Thethree variables that affect your running workout (or any other workoutfor that matter) are frequency (how many times a week), intensity (howhard or easy), and duration (how many minutes). To keep your workoutssafe but still challenging, change only one variable at a time. Forexample, walk/run (moderate intensity) for thirty minutes three times aweek. When you are ready to make changes to your workout, change eitherthe frequency (increase to four times a week) or the duration (increaseby five minutes) or the intensity (run longer than you walk). Changingall the variables at the same time is inviting injury. Frequency
You need to run (or run/walk) three days a week to build your stamina. Give yourself at least one day of rest in between. Intensity
Judge intensity by the way doing a''talk test''. High intensity means you are breathing hard and canbarely get out a few words at a time. Moderate intensity is when youare breathing hard but you can still talk comfortably. Low intensitymeans you could carry on a full-length conversation indefinitely.Running is a high intensity exercise. By mixing bouts of walking andrunning you can keep the intensity at a lower level. Duration
Duration is measured either interms of time or distance. Mindy Solkin, coach and founder of New YorkCity's RunnerRobics program, says that the method you choose (time ordistance) depends on your fitness goal. If you are only interested inrunning to burn calories, you can measure your duration by time. If youare interested in an athletic goal like increasing speed, measure yourprogress by how many minutes it takes you to run a certain distance. Warm-up and cool-down.
Warm-up by walking briskly for ten minutes. Cool-down by walking moreslowly. Stretch the muscles of your legs briefly after your warm-up andlonger (and more deeply) after your cool-down. The muscles that needspecial attention are the quadriceps (front of the thighs), hamstrings(back of the thighs), and calves (back of lower leg). Running tends toshorten the hamstrings. Short tight hamstrings can throw the pelvis outof proper alignment leading to lower back problems. It can also cause a''swayback'' posture that is characterized by a ''potbelly''. Strengthen "problem" muscles and joints.
Thetwo most commonly injured parts of the body are the knees and theshins. Strengthening the muscles that surround the knee (quadriceps andhamstrings) helps to stabilize it and prevent injuries there.Strengthening the muscles that protect the ankle (shins and calves) canprevent ''shin splints'' (pain in the front of the lower leg) and keepthe ankle from twisting and collapsing when your foot hits the ground.Strengthening the upper body is also a good idea since running doesn'twork these muscles in any way. Besides, when the upper body is weak itcauses the runner to fatigue, cutting short the run. Invest in good shoes.
The only piece ofequipment you really need is a good pair of running shoes. No othertype of athletic shoes will do. It is not a good idea to run in tennisshoes, aerobic shoes, cross-training shoes, or casual rubber shoes.Running shoes are especially designed for forward motion. OwenAnderson, exercise physiologist who specializes in running, suggestschecking your shoes every few months to make sure they are not unevenlyworn on one side. Choose running surface.
According to thePenn State Sports Medicine Newsletter, the best surface for running isa flat cinder track. The next best are packed level dirt, flat grass,asphalt, and concrete (in that order). Dirt trails and grass are bettersuited for more advanced runners because of the danger of twisting anankle on uneven surfaces. A treadmill with a flexible deck is anothergood alternative for joint preservation.作者: Brainteaser 时间: 2009-9-24 09:09
How to run safely and effectively.
Part Two
According to USA Track and Field certified running coach, Mindy Solkin,running is both an art and a science. She says running doesn't requiregreat athletic skill but it does involve more than just putting onefoot in front of another. Each person has their own running techniquethat is based on genetics and their own specific biomechanics (the waythe body moves). The smoother the running technique, the more efficientthe runner is. Efficiency means the person can run longer and fasterwithout tiring out quickly. To run effectively and safely, here is aguide written by Solkin for the October 1996 issue of Idea PersonalTrainer magazine.Body alignment
The entire body should beleaning forward by about 10-degrees from the ankles. Don't bend fromthe waist. 10-degrees means the body is leaning forward just enough,without actually falling. Owen Anderson, an exercise physiologist whospecializes in running, gives a tip to check the amount of forward bendyou need. Stand still and bend your body forward just until the tips ofyour shoes move into your line of sight. That's the extent to which youneed to bend when you run.
Avoid a vertical bounce. When the body moves up and downinstead of forward, the foot strikes the ground with greater force.This sends ''shock waves'' up the leg and into the spine. Running isnot jogging.
Hold your head level with your eyes gazing ahead about 20 yardsdown the road, not at your feet. Solkin says never to run with yourhead tilted up or down since this can block the flow of air.
Shoulders should be pulled back to increase lung capacity. It'shard to fill your lungs with air when your chest is concave. Keep yourshoulders down and relaxed. Be aware that runners have a tendency tohunch their shoulders when they are tired.
Hold your arms at a 90-degree angle with the forearms justgrazing the tops of the hips. Keep the hands unclenched, slightlycupped and facing the body. Pretend that you are holding potato chipsand you don't want them to break. Swing the arms forward and backwardlike a pendulum. Don't allow your arms to move in a circular motion orcross the midline of the body by swinging side to side. "Drive" or pushthe elbows backward. If the arms are used properly, they will make thelegs go faster by propelling the body forward.
The hips should be aligned with the head and shoulders with thebuttocks pulled forward. It is very difficult to run with your buttockssticking out like you were about to sit in a chair. Foot strike technique.
Each person has different way of striking the floor with his or herfoot. According to Solkin, there truly isn't a right or wrong way forthe foot to land. However, she says that heel-toe running is the mostefficient method for long-distance running since runners land withapproximately three times their body weight. Heel-toe running minimizesthe stress to the ankles, knees, calves and shins.
Hit the floor with the heel first. After the initial contact,roll through the mid-foot and onto the ball of the foot, then push ofyour toes in time for your other foot to strike the floor.
Try not to make your stride too big by extending your leg toofar forward in an effort to run faster. Solkin explains that this willcause you to lose your balance and will alter your running rhythm. Itwill also cause a slapping sound. Mind-refreshing.
In the beginning, focus onyour running form. In time, it should become second nature and you canlet your mind wander as your legs go through the motion. It is thispart of running that many people find so peaceful and refreshing.Running is so simple and natural that your mind can take awell-deserved rest.
Running style.A good runner is like''poetry in motion'', according to Solkin. She says that with practiceand attention to the running techniques mentioned above, you can bethat ''poem'' one day.
