Most fitness experts feel that running is one or the best exercises to help keep you in shape.
The criticism is the stress on the body. The knees and leg
muscles do take a beating. But . . . there are plenty of runners
in their 60's and 70's who have been running for years and
continue to do so.
Running is simply too great of an exercise to dismiss. Here's a
way to make running a lifelong exercise with minimal injuries.
First, warm up is very important. Ideally you should walk at a
brisk pace for 5 minutes of more. After the body starts to get
warmed up, some stretching exercises will help loosen the muscles
and prepare them for the workout to come.
A continuous steady stretch should be used. Do not bounce!!
Forget distance - think time. We want to work up to a nice 30
minute workout.
Before you try to progress, the first goal will be walking at a
brisk pace comfortably for 30 minutes. If you can do this now,
you can move to the next step. If not, work towards that goal.
Once you reach the 30 minutes of brisk walking, you can move to
the next step. Warm up as stated for no less than 5 minutes. Now
you're going to begin to walk briskly and then run at a slow pace
until you become winded. Then walk briskly until you recover.
Begin running again.
If it's 15 seconds, fine. 30 seconds - go for it. The idea is to
gradually build up your running time.
Start out doing this 3 - 5 times during your exercise. You can do
more if you have been exercising regularly.
Here's the good news. Just doing that will be a good exercise
routine. Even walking for 30 minutes but getting to the point
where you throw in 5 - 1 minute runs is great! You get your heart
beat to climb and when you drop back to walking, the rate stays
elevated for awhile.
Now, if you're up to it and are so inclined, start increasing the
running. Again, a little at a time. If you injure yourself, not
only do you have to stop the exercise for a time, but you also
might be less likely to pick it up again.
So walk and then begin running for a couple minutes at a time. Or
jog at a slow pace for as long as you feel comfortable.
Here's another tip to remember if your routine works up to
running the entire time. If you run at a steady pace, then throw
in faster runs of 30 seconds or more, and return to running at a
steady pace to recover, you will actually get more benefit in
your running routine.
The sprints (not all out but we'll call them sprints to make it
easy) will force your body out of it's comfort zone. You will
become much fitter than you would by running at a slow and steady
pace for your entire routine.
Now, if you want to break the boredom, run some hills. You'll
feel it in your shins and the front of your thighs as you run up
the hill but, and this is good news, it's actually less strain on
your knees.
However, be careful and slow it down while running down the hill.
Here's where your knees can really take a beating. There's a
tendency to pick it up while running downhill as you have great
momentum.
Ignore that tendency.
Obviously if you are training for a racing event or such, this
type of routine will not apply to you; unless you are just
starting to run. But this running routine is something you can do
to keep yourself fit while minimizing the risk of injury.
You will have less chance of injury and you're more likely to do
it for a lifetime!
Proper Supplementation is vital to the success of any exercise program. For more health tips & Free Health Newsletter:
http://www.healthybodysupplements.com Be informed. Always consult your health care provider before starting any exercise program.
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