If you’ve never tried running as an exercise regimen, a few
simple tips
– how and when to stretch and which shoes to wear, for example –
can get you on your way
They’re everywhere. They’re old, young, male, female and they come in every color. They move with a rhythmic grace and singular focus that makes them appear almost aloof and untouchable.
They’re runners.
As easy as they make it seem, there’s more to running than tying on the nearest athletic shoes and finding your stride the second your feet touch the sidewalk.
“Certainly when embarking on any exercise program, start slow – you can’t jump into it, and that’s true for running, too,” said Dr. Greg Crawford, the physician in charge of Gilroy Kaiser Permanente Medical Center. “You have to prepare yourself with the proper equipment. In running, that means proper footwear, dressing appropriately and knowing how to warm up to prevent injury.”
The best running shoe is likely not the best-selling shoe on the market and it is not the cheap shoe at a discount store, Crawford said. A good running shoe is designed to support individual runners’ feet.
“Each of our feet are unique. Some people have high arches, others have low arches,” said Crawford, who has been running for about 30 years. “There are folks whose feet tend to turn in or others that turn out when they run. Each of those different types creates unique stretches on muscles in the lower extremities, so shoe companies make a variety of different types of footwear to address the concerns of each type of foot.”
The best way for runners and prospective runners to figure out what kind of feet they have is to read running magazines such as Runner’s World to see what kind of shoes they recommend for various types of feet. Also, visit a shoe store that specializes in running shoes, Crawford said.
“I went to Running Revolution in Campbell for my shoes,” said Lisa Patterson, a Hollister resident who is training for a triathlon in the fall. “They have amazing technology, and they know their stuff. They figured out which way my feet turn, and the shoes I bought are specifically designed for my kind of foot.”
Running Revolution has treadmills that test where a runner is puts most of the impact on their foot, as well as other tests to determine the arch and what way the foot turns.
Trying the shoes on, walking around and making sure they’re comfortable is another key to finding the best running shoes, said Patterson’s running partner, Maria DeLeon.
Once runners are in the correct shoes, the next step to staying injury-free is warming up and cooling down, Crawford said.
“I feel that there is a general benefit to stretching not only before but after exercise, as well,” he explained. “You can’t stretch a cold muscle, so do some walking or stepping in place before running to warm the muscles up, then stretch. After a run, do a cool down and restretch the muscles while they are especially warm.”
When Patterson and DeLeon meet with the rest of their triathlon team to train, they spend 45 minutes to an hour stretching and warming up.
“We do all different kinds of walking around the track before we start to run,” DeLeon said. “We do knee lifts, butt kicks and the duck walk. That’s when you walk around with your toes up. When you do it, you look like a duck.”
The surface people run on is also an important factor. Cement is the hardest surface, making the most impact on joints. Asphalt is slightly softer, and well-maintained dirt running trails will have much less impact on joints.
“I prefer running on a treadmill because it has shocks, so it’s not as hard on my joints,” Patterson said. “Plus, then I can run whether it’s light, dark or raining outside.”
Other gear that help make a run better are well-ventilated hats, well-fitted sunglasses that don’t slip down your nose and an iPod to keep you entertained, DeLeon added. Staying hydrated is also important.
“Having the right socks helps prevent blisters, too,” Patterson said. “I learned that cotton socks absorb water and traps it in. Lycra socks don’t hold the water and that keeps your feet healthy.”
Both Patterson and DeLeon said they love the challenge of running, the high number of calories they burn and the way they feel after running.
“I really enjoy running, but I try not to let it take away from my family time,” DeLeon said. “I run before my kids are up in the mornings, or the kids get on their bikes or their roller blades and we take the dog and go out together. It’s a good time.”
Before starting a running exercise program, it’s a good idea to talk to a doctor, Crawford said, especially if you have high-risk factors for complications such as high cholesterol, diabetes, hypertension or a history of heart disease.
If you’ve never run before, start with walking, he added. Then alternate walking and jogging. Work up to sustained running.
“Here’s a free prescription: If you’re free from injury, any exercise done for 35 minutes, four times a week is a good thing,” Crawford said. “There’s no miracle in running. If you like running and it feels good, then go ahead. But please just consider walking. If you hate running, don’t do it. Don’t set yourself up for failure. Do an exercise that you can sustain and that you can continue from your younger years into your older years.”
join a running club
Hollister
– Tri County Running Club
Visit http://tricountyrunningclub.tripod.com/ or e-mail gu*******@******pe.net.
Gilroy and Morgan Hill
– South Valley Running Club
Call (408) 686-1002 or e-mail bo******@*****ll.net/.
– Running Club at Christmas Hill Park
Call (408) 847-5564.
For other clubs, check
www.runningintheusa.com or www.rrca.org.
learn more
For more running tips and information, visit one of these Web sites:
– www.americanrunning.org
– www.runnersworld.com
– www.rrca.org
be a sponsor
To sponsor Maria DeLeon and Lisa Patterson for the Leukemia & Lymphoma Society Team, which will be running in September’s Triathlon at Pacific Grove, visit these sites:
http://www.active.com/donate/tntsvmb/tntsvmbMDeLeo
http://www.active.com/donate/tntsvmb/tntsvmbLPatter
Running Safety Tips for Women
– Don’t wear headsets. Use your ears to be aware of your surroundings.
– Always stay alert and aware of what’s going on around you. The more aware you are, the less vulnerable you are.
– Carry a cell phone or change for a phone call. Know the locations of phones along your regular routes.
– Trust your intuition about a person or an area. React on your intuition, and avoid people or places you’re unsure of. If something tells you a situation is not “right,” it isn’t.
– Alter or vary your running route pattern, but keep to familiar areas as much as possible. Know where open businesses or stores are located along each route.
– Run with a partner or a dog.
– Write down or tell people what direction your run in. Friends and family should know your favorite routes.
– Avoid unpopulated areas, deserted streets and overgrown trails. Especially avoid unlit areas at night. Run clear of parked cars or large bushes.
– Carry identification or write your name, phone number and blood type on the inside sole of your running shoe. Include any medical information. Don’t wear jewelry.
– Ignore verbal harassment. Use discretion in acknowledging strangers. Look directly at others and be observant, but keep your distance and keep moving.
– Run against traffic on sidewalks so you can observe approaching automobiles.
– Wear reflective material if you must run before dawn or after dark.
– Practice memorizing license tags or identifying characteristics of strangers.
– Carry a noisemaker and/or pepper spray. Get training in self-defense and use of the pepper spray.
– Call police immediately if something happens to you or someone else, or if you notice anything out of the ordinary.
Source: www.rrca.org
