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Running

Running

Exercise Description:

Running is one of the most efficient forms of exercise and burns a high number of kilojoules per hour. 

Running is a versatile exercise, it can be performed individually or within a group dynamic, a quick run around the block or a 20 kilometre marathon.  

What Muscles You Work:

Leg strength is essential to runners. Strong calves, hamstrings, quadriceps, buttocks, and lower back muscles help drive your legs forward.

Tips To Improve Your Running:

  • Running posture is important. Run with your body erect, arms bent at 90 degree angles, and your hands cupped loosely. Swing your arms slightly with each stride. 
  • Warm up for 5 minutes with brisk walking or a light jog, and then stop and stretch your legs.  Gradually increase your speed until you feel yourself breathing rapidly, but not so hard that you can't talk. Run for 5 minutes, and go 1 or 2 minutes more every other day until you are running about 20 minutes. 
  • Check your pulse while you run and gradually increase your pace until you are within your training range. Once you are within your training range for 20 minutes, gradually increase your distance. 
  • Cool down by jogging or walking briskly for 5 more minutes. 
  • After running, stretch your calves (place both hands on a wall, one foot a few feet from the wall, the other a few inches back, and lean into the wall), quadriceps (stand next to a wall, put your left hand on the wall for balance and use the right hand to pull your right foot up behind you toward the buttocks), and hamstrings (sit with right leg extended and left foot on the inside of the right knee, and lean forward as far as possible with both hands). Hold each stretch for 20 seconds and then switch to the opposite side. 
  • When the weather is bad, run on an indoor track or treadmill. Watch TV or listen to music while you run to help keep you going.

How Not To Get Hurt:

Listen to your body. There will be days when your body is not ready to run. Don't force it as you may injure yourself. If you don't feel better during your second kilometre, it may be time to head back home. Since your muscles tighten when you run, stretching afterward will prevent stiffness and soreness the next day.

Essential Equipment:

  • A proper running shoe is crucial to an injury-free running program. Running shoes should absorb the shock of running and stabilize your foot. 
  • Running shoes cater for different types of feet, so where possible, seek the advice of a reputable athlete shoe store, or do your own research into the various types of shoes available. 
  • Water bottle and drink water and more water .
  • Good-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness.
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