Shin splints, arthritis in the joints, Achilles tendon, broken toenails and if you are a hurdler, those plus bruised shins and knees are just some of the pains associated with running. Running, especially on concrete, can be a killer on your feet, toes and basically everything from the knee socket southward. And so why, with all these known risks, experienced by most every runner, be she a sprinter or love of long distance runs, is running such a popular sport?
Diet, Exercise and Maintaining a Healthy Weight
While it’s true that for the majority of people, the idea of altering one’s diet, incorporating exercise into his or her life are enough to make you want to pop a pill. It’s easier, faster and doesn’t involve pain, right? But where’s the fun in that and besides, most pills aren’t FDA approved and so you are opening yourself to a whole new set of problems.
Whether your doctor has suggested you change your lifestyle, you noticed a few extra pounds on you that weren’t there last year or you’ve been diagnosed with type II diabetes, better diet and adding exercise are a must. As we get older, it takes us longer to shed fat and extra pounds. However, old, young or in between, running is a great choice. Even with the pounding it takes on our knees, tendons and toes, as you’ll see, the benefits far outweigh the “pain in the butt” factor.
We all want to maintain a healthier lifestyle and weigh less (yes even people who are overweight don’t secretly love being that way), and yet most of us want it, NOW and not excited about going through the hard work needed to get there. Instead of going from sitting on your couch day in and day out and suddenly running a marathon, start with baby steps. If exercise for you gives you a similar set of hives only experienced when considering that root canal upcoming, perhaps start with small jogs.
Going From Very Heavy to Incorporating Exercise
To ensure that your body doesn’t go into shock from the sudden change from inactivity to doing a 10-minute mile, perhaps do this all gradually. In the same manner that you didn’t skip walking and went directly to running (unless you were this author’s brother), bear this in mind with a new exercise regimen. Start with a slow leisurely walk; say a 2-mile walk at no faster a pace than 25 minutes per mile. By week two you can increase this to a 20-minute mile and if you are so inclined, add an extra mile. By the end of the month trying running for half of one of those miles and before you know it, you are running a 15-minute mile!
The Benefits Outweigh the Aches and Pains
We all know by now that getting your heart rate above a normal resting pace is the only way to burn fat and calories. But did you know that you needn’t train your way to beating Florence Griffith-Joyner’s 10.49-second 100-meter dash? Get out and run 30 minutes a day, at least three days a week and you’ll notice several things:
• Although it won’t happen overnight, you’ll lose weight
• The overall tone of your body will change; not only will you weigh less, but your skin will be more taught and toned
• Your appetite will increase, but be sure not to fill the void with junk food but rather lean protein and vegetables
• You have more energy and you fall asleep much quicker
• If you had been diagnosed with sleep apnea, you might be breathing more easily
• You will no longer be winded walking up the stairs
• Check your blood sugar and blood pressure, both surely dropped considerably!
Running is Solitude, Ask a Buddy to Join You
One big difference between walking and running is that walking tends to gather a crowd while running gets us deep into our thoughts. Indeed that zone runners often speak of might be difficult to achieve if you are gabbing with ten of your closest girlfriends. If you have ever tried talking while running, you get breathless even faster. Perhaps still consider asking a friend to join you, but agree to keep the conversation to a minimum. Why a friend? When starting a new thing, be it exercise, a cooking class, acting on stage or flying a plane, we need reassurance that we’re doing it correctly. Having the support is often the difference between continuing and giving up.
When you feel that you are no longer in need of a buddy and prefer to run solo, bring that iPod; you’ll need something to reduce the monotony.