Walking is excellent for your physical fitness. It burns calories, speeds up your metabolism, and makes you feel more energized and alert. Walking also strengthens your leg muscles, lowers your blood pressure, fortifies your immune system, and improves blood circulation. People with diabetes find that their symptoms are more manageable when they take regular walks. And, of course, walking is more eco-friendly than driving a car.
1. It's always a good idea to get a full examination from your doctor before pursuing any new physical activity.
2. The best part about running is that you don't need much equipment other than a pair of shoes. But having the right pair of shoes is absolutely key. Having a pair of shoes that fits correctly for your feet will prevent painful injuries. It is a good idea to go to a specialty running store and have your gait analyzed by a professional who can determine the best style of shoes for you.
3. While you can certainly go out running in a pair of sweatpants or shorts and a cotton t-shirt, you may be more comfortable in a shirt made with a synthetic fabric that "wicks" away sweat from your body.
4. Don't start out with a bang. Warm up first with a brisk walk, then a slow jog, to prepare your body. Run at a pace that is comfortable.
5. Listen to your body. When you feel like walking, walk. Catch your breath, and then start running at a pace that works for you.
6. Breathe in through your mouth, not nose. Breathe from the diaphragm, rather than from the throat.
7. Don't overextend your forward foot. Instead, let it land directly under your body.
8. Keep shoulders relaxed, rather than hunched. Swing your arms at your sides, not in front. Establish a steady cadence.
9. It's not a wise idea to wear a headset while running; you need to hear your environment. Anything unexpected can come up - a person behind on a bike about to pass you up, a barking dog coming after you, a car honking, etc. For safety, see if you can find a friend to run with you....or take your dog!
10. Challenge yourself! Sign up for a 5K (3.1 miles) charity race a few weeks from now and train towards that goal! Not only will you be raising money for a good cause, but you will be training and achieving a goal that you may have not thought possible before! And what a THRILL that is!
Running Tips: The Fast Track to a Healthy Weight
Running imparts all of the benefits that walking does, but it's more suitable for people in slightly better physical condition who can tolerate high-impact exercise. People with injuries, asthma, or conditions that affect the joints or bones should get a doctor's approval before they start running.
When you run, you can burn more calories in a smaller amount of time. Depending on your weight and your running speed, you can easily burn 300, 500, or even 700 calories by running for thirty minutes. Like walking, running can be done indoors or out, and the only equipment you really need is a pair of running shoes.
Want to get started? Follow these tips for a positive experience:
• Get your doctor's permission.
• Get the right shoes.
• Stretch before running.
• Start slow and gradually increase your pace.
• Grab a friend if you need extra motivation.
• If it hurts, stop!
You will get the best results by starting with 10-30 minutes of running, three or four times per week. Start out at a brisk walk or slow jog, then speed up over time. You may experience muscle stiffness or soreness after your first couple of runs, but your body will soon grow accustomed to the exercise. If you have severe or persistent pain, stop running and see a doctor.
