Running: A Simple Way to Stay Fit

You backpack, you kayak, you climb. Or perhaps your forte is canoeing or telemark skiing. But like most of us, you probably don't have time during the week to pursue these activities. To keep yourself fit, go running — you can't beat its convenience or health benefits.

Running is one of the most popular ways of achieving and maintaining fitness. The following are a few reasons you may want to join in, too.

• Running makes you feel good, physically, mentally and emotionally. It can help you lose weight, get strong, beat the blues and, some say, even be more creative.
• It's convenient. You can do it just about anywhere, anytime. (And you already know how to do it, so you won't have to take lessons.)
• It's inexpensive — no clubs to join or expensive equipment to buy. With just a pair of shoes and some comfortable clothes, you're ready to go.
• It's a versatile sport. You can run alone, with a training buddy or with a club. You can hit the streets, trails or a track. You can run simply for fitness and health or get involved in the camaraderie and competition of road racing.
• And finally, running is one of the most efficient ways to achieve aerobic fitness.

What are the Aerobic Benefits of Running?

With running, as with any exercise that works the heart and lungs, your blood becomes much more efficient at carrying oxygen to the cells and eliminating carbon dioxide and other wastes. Your heart becomes stronger, pumping more blood with less effort. As your fitness increases, your resting heart rate decreases. Aerobically fit individuals have resting heart rates of around 45 to 50 beats per minute as compared to 75 to 80 beats for the unconditioned person's heart. Aerobic fitness also means higher lung capacity, increased metabolism and lowered total cholesterol levels. In short, better overall health.

So Let's Get Started

If you're a beginner, it's important to follow some guidelines to ensure that you don't end up discouraged, or worse, injured. Here are some tips:

• See your doctor before starting any exercise program.
• Make sure you have a sturdy pair of running shoes that fit comfortably.
• Walk first, then run. If you're new to running or it has been awhile, start out by walking. Gradually mix walking and jogging, lengthening each interval over time. As you become more comfortable, you can switch over to all jogging.
• Keep a slow, steady pace at first. As a beginner, you will feel normal aches and pains, and running too fast, too soon will only make them worse. You can tell if you're going too fast by trying to hold a conversation with your running partner. If you can't talk comfortably, slow down.
• Go for frequency rather than speed or distance. Establish a weekly running schedule to get into the exercise habit.
• You may want to get a buddy to run with you. It's harder to talk yourself out of a run when someone is waiting for you.
• Make sure to warm up and cool down by doing some slow jogging before and after your runs. Gentle stretching will help your muscles get used to the activity.

Stretches for Running

Here are a few examples of stretches that keep those running muscles loosened up and ready to go. Keep in mind that improper stretching does more damage than not stretching at all. Move smoothly and gently, remembering to breathe throughout. You should never bounce during a stretch nor move past the point of pain. Both of these can tear muscle tissue and actually make muscles tighter. Move to the point of mild tension and relax as you hold the stretch. The tension should diminish as you hold it. If not, ease off a bit until you're more comfortable. Remember, "no pain, no gain" is simply not true.

Hold the following stretches for 15-30 seconds. Do each stretch on both sides of your body.

Calf Stretches

Place both palms on a wall and slide your right foot about 2 feet behind you. With your left leg bent in front of you, lean forward, pressing your right hip toward the wall. The right leg should be straight. Push down with your right heel, making sure the toes are pointed straight ahead. You should feel a gentle stretch in the upper portion of your right calf.

For the lower calf and Achilles tendon, take the same position as above, but bend both legs and keep your weight over your feet instead of leaning forward. Again, press the rear heel down and keep your toes pointing forward. For more of an Achilles stretch, stand on a curb or stair and place the ball of one foot on the edge. Let gravity and your weight pull the heel downward until you feel a gentle stretch in your lower calf. Hold onto a railing or light post for balance, if necessary.

Hip Flexor Stretch (Runners' Lunge)

With your feet shoulder width apart, bend your knees and place your hands on the floor beside each foot. Fully extend one leg behind you and straighten, but do not lock, the knee. Keep the forward leg bent at a 90-degree angle. You may want to push up onto your fingertips to raise your torso above the knee and open your chest muscles. Press through the heel of the extended leg to stretch the back of the knee. Press the hip of the extended leg toward the floor to stretch the hip flexor.

Quadriceps Stretch

Stand with your feet shoulder width apart. With one hand on a wall, fence or other object for support, bring one leg up behind you so you can grasp the ankle with the other hand. Keep your standing leg's quads taut and gently pull the heel of the raised foot in toward your buttocks. Try to keep the bent knee pointed straight down rather than out to the side. Pushing your hips forward slightly will help do this and increase the stretch in the quadriceps, the muscle group on the front of the thigh.

Knee/Illiotibial Band Stretch

This stretches the muscle that runs from the outside of your hip bone (the illium) to the outside of your knee at the tibia. Cross one foot over the other and tighten your quadriceps. With hands on your hips lift your torso and inhale. As you exhale, bend from the hips and reach downward as far as you can. While in this position, try to push your feet closer together without actually moving them. You should feel the stretch along the outside of the leg. Come up at the hips, uncross your legs and repeat with the opposite leg crossed in front.

Hamstring Stretch

Lie on your back and bring one leg to your chest. Clasp your hands around the back of the knee (or use a strap or towel if this is too much of a stretch) and slowly raise your leg to vertical. Keep the leg on the floor extended, keep both thighs taut and feet flexed. Push up through the heel of the vertical leg to feel the stretch on the back of the thigh.

Hip/Lower-Back Stretch

Sit cross-legged on the ground. Cross your right leg even further over your left so that the right foot is flat on the ground. Grasp the right knee with the left arm and twist your torso toward the bent right knee. Reach back behind with the right arm and support your body as you look over your right shoulder. Move just far enough to feel a gentle stretch in your hip and back. Come back to the front and repeat to the other side.

Groin Stretch

Sit with the soles of your feet flat against one another, knees out to the sides. Grasp your feet with both hands and try to push your knees into the floor. Keep your back straight and bend slightly at the hips. You'll feel a stretch in the insides of the upper thighs.

Shoulder/Triceps Stretch

Raise one arm and bend it at the elbow. Grasp the elbow with the opposite hand and pull toward the center of your head. Let the bent arm fall down your back as if you're reaching to scratch it. Keep your hand relaxed. Repeat on the other side.

A Few Words about Form

Running is a pretty natural movement, but with a few pointers on form, you can learn to be more efficient and conserve energy.

• First, run from heel to toe, and reserve running on the toes for sprinting. You'll find that your shins will be less sore if you do this.
• Keep your upper body upright, yet relaxed. Tensing up or slouching can cause tightness and pain in the low back.
• Let your arms swing naturally, bent at about waist height, with your hands held loosely. Some runners hold thumbs to fingertips to keep from forming a fist.
• Keep your hands from crossing over the center of your abdomen to conserve energy and keep your movement in the forward direction.

Training to Improve Your Performance

Once you've mastered your technique and rhythm and have incorporated running into your weekly routine, you may start thinking about participating in a road race. They're often called "fun runs" since most runners do not enter them for serious competition. No matter how competitive or non-competitive you are, it's a good idea to do some training if you do decide to enter a race, even if your goal is simply to finish.

Whether you're training for the mile, a 5k, 10k or even a 26.2-mile marathon, some trainers recommend focusing on specific areas during the course of several months. (Many resources exist for specific week-by-week training schedules, but for the purpose of this clinic, we will be talking in generalities.)

Endurance

Start out by getting your body used to running for long periods of time. The emphasis in this base training phase is on building distance, not speed. Endurance building should be the slow, consistent adding of mileage. Some runners recommend increasing your mileage by 5% every other week to avoid overuse injuries. During this part of training it is important to include stretching and strength training, and most importantly, rest. As you build mileage, your body needs time to recover.

Strength and Speed

During this phase, you want to work on picking up the pace and intensity of your running. You can do this by running hills, doing intervals, "fartlek" training (see below) or simply running your usual route at a faster speed.

Running hills will improve your overall strength. It will also increase your speed, since the motion of climbing hills mimics the high leg lifts of sprinting.

Fartlek, or Swedish for "speed play," is a form of training that involves alternating sections of fast running with recovery periods at your normal training pace. You can do this exercise on your regular running route. Light poles or other features along your route can serve to mark the speed sections. In between the sprints, you should slow down to your training pace, but do not walk or stop, as this defeats the purpose. Speed work will help your body get used to the discomfort of the fast running and help give you a kick at the end of your race.

Intervals are essentially the same as fartlek but are standard distances, usually done on a track. Interval lengths are commonly 220 yards, 440 yards, 880 yards and the mile. (Or 200, 400, or 800 meters, if it's a metric track.) That's one half, once, twice or 4 times around the track, respectively. The distance you run will depend mostly on the length of the race you're training for. For a track workout, you want to run a series of shorter distances with slower recovery segments in between. The advantage of the track is that it's clearly marked. If you don't have a track available to you or you find track running to be too monotonous, you can do intervals on a road if you mark out the specific distances beforehand.

Whatever strength and speed work you do, remember to begin and end with easy stretches and slow running to avoid injuring yourself.

Rest and Recovery

Depending on the length of your race, you will want to start cutting way back on your distance 1 to 2 weeks beforehand. This resting phase is to make sure you're in top shape on race day. Do continue with short, easy runs before the big day. In fact, a short run on the previous day will help you stay limber.

If you really get bitten by the racing bug and start to do a lot of them, or you go for some longer distance races, make sure you take some time off afterwards to let your body recover. Cross-training is a good idea for this period, as different muscles will be exercised.

Cross-Training

In addition to rest, strength training and stretching, cross-training is a good way to keep from getting burned out or injured from too much running. Other aerobic exercise options you can mix into your running regime are cycling, swimming, aerobic dance, skating or Nordic skiing, just to name a few. While running is great aerobic exercise, it doesn't work your upper body or all of your leg muscles. These other activities can help provide a balance. Not only does cross-training work different muscle groups and help prevent overuse injuries, but it adds variety to your workout schedule so you're more likely to stick with it.

Special Running Circumstances

Sure, you're going to have those perfect spring-like days when the sun is out, the breeze is cool and you feel like a million bucks. The more often, the better. But there are those times when Mother Nature doesn't cooperate. What can you do to stay safe and healthy and still get in your training run? Here are some suggestions for a few of those situations.

Cold Weather

For winter training, dressing properly is the key. Layering your clothing is important because it allows you to add or shed layers as your body temperature changes.

Make sure your next-to-skin layer is a wicking-type fabric such as REI's MTS®, which moves your perspiration away from the skin so you don't get chilled. A shirt with a zip neck is especially nice, because it lets you regulate your temperature as you run.

On top of this, add some lightweight insulation such as Polartec® 100 or other breathable synthetic. For windy or drizzly conditions, an outer shell of tightly woven polyester microfiber will protect you from the elements. Lycra® spandex or Polartec 100 tights are probably all you'll need on your legs.

You may need to experiment since everyone's sense of cold is somewhat different. Remember, too, that your body will heat up substantially as you run, so that you may end up with more layers than you really needed. Wearing a hat is a good way to keep warm without adding extra layers to your torso, and it's easy enough to stash in a jacket pocket when you don't need it. The same goes for lightweight gloves.

Cold air in your throat and lungs can be uncomfortable, but it's not usually a serious problem unless you're nursing a chest cold (if that's the case, you shouldn't be running). If breathing is merely uncomfortable, tie a bandana or scarf around your face so it covers your mouth and nose, warming the air before it hits your lungs.

One last word about cold-weather running: Drink. Your body still loses water through perspiration even though you may not even feel like you're sweating or even thirsty. Either carry a water bottle belt with you or re-hydrate as soon as you get home.

Hot Weather

No matter how in shape you are, running in high temperatures and humidity can be hazardous. It is possible to run sensibly in hot climates if you get acclimatized slowly over a couple of weeks when summer hits. If you overdo your training in summer, you run the risk of heat exhaustion or worse.

Remember to take it easy. Even if you're in good shape, pushing too hard can lead to heat exhaustion. Your body is working so hard at cooling the skin that your brain ends up not getting all the blood and oxygen it needs. This condition is marked by excessive sweating, dizziness, headache and/or leg cramps. If you feel any of these symptoms, it's your cue to stop running and get out of the sun. You should take a cool shower, if possible, and start replacing fluids with cool water.

Heat stroke can follow heat exhaustion if you continue to exercise despite the above symptoms. This life-threatening condition is characterized by hot, flushed skin that is dry to the touch, combined with chills and nausea. In this extreme condition, your sweating mechanism shuts down, and your body temperature can get dangerously high. It's imperative to get out of the heat, get cooled off and go for medical help immediately.

Here are a few summer clothing tips:

• Just as with winter running, it's important to dress for the weather. Wear lightweight, light-colored garments, which will breathe and reflect sunlight.
• Lightweight nylon running shorts and singlets (runners' tank tops) are about the most comfortable gear in hot weather. Women may opt to wear sport-bra tops in place of singlets in very hot temperatures.
• Avoid wearing cotton T-shirts, which will absorb perspiration and hold it next to your skin. The result can be very irritating. Instead, try wicking fabrics such as polyester microfiber or CoolMax® polyester, which will stay cool and dry.
• Wear a hat with a brim, especially if you go out at midday. Some caps feature mesh sides or crowns to keep you from overheating.

Also, stay hydrated. Before you go, drink at least a full 8-ounce glass of water. You may want to plan your route to go past the park water fountain, or you can carry a water bottle with you. There are many models to choose from, from small single bottles, to fanny packs with double bottle holsters, to large hydration bladders you can wear on your back.

Plan your runs so that you stay out of the heat of the day. You may decide to run in the early morning or later in the day and avoid your lunchtime run during hot weather. If you're in an urban area, late day is the worst time for air pollution, so you'd be better off running in the morning before the day's traffic has started. If you must go out during midday, try finding shaded areas. Run with the wind (if there is any) on the way out so that you have the cooling effect of the breeze against you after you've started to perspire on the way back.

After Dark

Sometimes you just can't get your training in before the sun sets. Other people prefer running in the dark before dawn. In any case, exercising a few precautions will make these outings more comfortable and safe.

Wear something reflective or, at the very least, light colored to let motorists know you're there. Avoid wearing dark colors. Jackets with reflective Illuminite® material, reflective vests and arm or ankle bands are available for runners and cyclists. For added visibility, you can wear a safety light on a belt or armband. Models are available in clear or red light and some feature a flashing beacon option.

When running at night, remember to run facing traffic so that you can see the on-coming traffic and move over if needed. For your personal safety try to stick to familiar, well-lit areas and consider running with a partner