PDF The Complete Idiots Guide to Jogging and Running

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Running also has a low bar of entry—you don't need any fancy equipment, it's relatively inexpensive , and you can do it almost anywhere. It's also an activity that spans ages; it's never too late to start running. Many people who have take up the sport do so in their 50s, 60s, and even 70s. Running is a sport that can bring families together. For example, some families participate in charity fun runs, or simply jog together as a way to spend quality time enhancing healthy values. Kids who participate in running programs learn how to overcome obstacles and persevere.

Running can also be a healthy way to spend a vacation. Many companies offer running-specific holidays at destinations around the world.

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Runners of all levels are welcomed to explore tourist destinations, historical sites, and national parks through training camps or races organized by vacation running companies. While running seems like a fairly straightforward sport, there are different types of running that you might want to explore. Most runners engage in one or more of the following types of running. One of the most popular types of running is simply called road running.

It includes running on paved roads, paths, and sidewalks. It is also one of the easiest ways to start your running program—all you have to do is step out your door and get moving. A great alternative to running outside is treadmill running. Running on a treadmill is a smart choice if the weather is bad. But this type of running is also usually easier than outdoor running and can be gentler on your joints.

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Most treadmills allow runners to change their pace, incline, and resistance so they can simulate outdoor running and vary their workouts to prevent boredom. Some runners enjoy the thrill and competition of participating in road races. Racing events vary in distance from 5Ks to half or full marathons and even ultramarathons lasting miles or more. The vast majority of people enter races not to win or even come close , but to set a personal goal and achieve it. Many former couch potatoes have become hooked on the sport after training for their first road race. For those who love to enjoy scenery and peaceful surroundings while exercising, trail running is a great option.

Trail running usually takes place on hiking trails of varying terrain, from deserts to mountains. Trail runners may find themselves sidestepping roots, climbing over logs, running through streams, or traversing up steep hills. Track events include shorter distance races such as the yard dash, , and meter sprints, hurdles and others. Training to run track often includes doing more targeted speed work and less endurance running outdoors.

But some road and trail runners like running on a track occasionally for safety and convenience. The track is also a great place for runners who are training for races to work on targeted speed workouts once you're ready to pick up the pace. Here are some tips to get you started off on the right foot. While your doctor will most likely support a new exercise habit, he or she may offer some advice and precautions.


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Also, if you've had an injury, if you take medication, or if you manage a medical condition, ask if there are special guidelines you should follow. For example, people with diabetes may want to carry a snack. Wear a pair of running shoes that fit comfortably and are the right type of shoes for your foot and running style. Visit a specialty running store to get fitted for the best shoes for you.

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While you are there, you might want to check out technical gear such as running shorts, tops, or tights that are made out of lightweight wicking fibers. While these garments aren't necessary for running, they help you to stay dry and comfortable when you work out. Take measured steps to keep your body safe and free from injury. First, also do a warm up before you start running.

Walk or do an easy jog for 5 to 10 minutes, before increasing your intensity. You might also add warm-up exercises such as dynamic stretches or running drills. Then make sure you follow running safety advice , such as going against traffic when running on roads. You should also always remember to carry an ID when you head out for a run so that you can be identified quickly in the unlikely event of an accident.

You can start your running program by combining your runs with intervals of walking. For many new runners, this is the easiest way to build endurance with less stress on the joints and a manageable intensity level. Simply start with one minute of running and one minute of walking, and then try to increase the running intervals.

As you become more comfortable, make the switch to all running. Your running workouts might be challenging in the beginning, but they shouldn't be so hard that you never want to run again. During each workout, keep a comfortable, conversational pace. If you're running alone, try talking to yourself.

Breathe in through your nose and mouth so you can get the most amount of oxygen. Try doing deep belly breathing to avoid side stitches or cramps. After each run, cool down by doing some easy jogging or walking. Some gentle stretching after will help you avoid tight muscles. Aim for consistency in your new running program rather than speed or distance.

Establish a weekly running schedule to get into a regular running habit.

Better Running and Stretching Tips for New Runners

Running is a natural movement, but that doesn't mean that you can't improve certain aspects of your running form to improve your experience. Proper running form can help you become a more efficient runner. You can learn to conserve energy, improve your pace, run longer distances, and reduce your risk of injury by paying attention to and tweaking different elements of your running mechanics.

Keep your posture upright. Your head should be lifted, your back should feel long and tall, and shoulders level but relaxed.

Maintain a neutral pelvis. Make sure you're not leaning forward or back at your waist which some runners do as they get tired. As you run longer distances, be especially mindful of your shoulder placement.

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They may start to hunch over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing. It helps to look ahead. Focus your eyes on the ground about 10 to 20 feet in front of you. Your arms should swing naturally back and forth from the shoulder joint rather than your elbow joint. There should be a degree bend at the elbow.

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In the proper position, your hand should almost graze your hip as it moves back and forth. Your hands should stay as relaxed as possible. You can gently cup your hands or simply let them relax, Just don't clench them into fists because it can lead to tension in your arms, shoulders, and neck.

The way that your foot hits the pavement is called your footstrike.


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There are different ways that your foot may approach the road. You might land on your heel, on the middle of your foot, or on the toes or forefoot front of the foot. Don't be a toe runner or a heel-striker. If you land on your toes, your calves will get tight and you'll fatigue quickly. You may also develop shin pain.


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  5. Landing on your heels is not a good option either. It usually means you are overstriding—taking steps that are longer than they need to be. This wastes energy and may cause injury. When running, you should pay attention to your thirst level and drink when you feel thirsty.