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Monday, December 04, 2006

Starting running for the first time

Before you run out the door, let’s get real about running:
  • Running is a high impact activity:
    • it has high injury rates as compared to low impact activities like swimming and bicyclingNot everyone is suited for running
  • Just as there are “horses for courses” the same can be said of people.
    • The person best suited for running is a lightly muscled, light boned person with little body weight.
    • Most durable runners are less than 75kg body weight
  • Get fit before you take up running
    • That means ensuring that you have a strong heart and circulation
    • That you have strong, flexible foot and leg musclesThat you are not carrying too much excess body fat
  • Start injury free
    • If you have any injuries affecting your lower back or lower, then deal with them before you take up running
How to get fit to run
  • Do at least three months of a mix of the following:
    • Walk before you run
      • Brisk power walking for 30 minutes 3 times a week (this is your most important exercise)
    • As fitness improves, jog a few minutes, gradually increasing the jog in relation to the walking.
    • Swimming 2-3 times a week
    • Aqua jogging using the combination of Kermitts and Aquafins
    • Bicycling
    • Gym workouts, including weights and cardio equipment – go for a hydraulics circuit workout if you can find a gym with it
    • Stretch yoga style each evening
Seek professional advice about any injury or health issues (You may contact Gary Moller to discuss any injury or health issues)

Footwear and clothing

  • As a general rule of thumb, if you have good feet and weigh less than 75kg, you can go for a lighter shoe that has less shock absorption
  • A heavier person needs a shoe that has more shock absorption
  • Ensure that the shoe has a flexible forefoot and not an inflexible board (the most common fault in running shoes), otherwise the Achilles tendon and calf will be under enormous strain
  • Seek a firm heel counter that cups the heel bone securely and does not slowly collapse as the weeks and months pass
  • Wear a soft fabric against the skin on very long runs to reduce chafing of sensitive part like the nipples and armpitsIf chafing of the inner thigh and crutch are a problem, try wearing a pair of bike pant style lycra underwear against the skin
Nutrition on the run
Start early with good nutrition to build up your body's reserves before the big distances and high intensity training kinck in.
  • Read the pages on this website about nutrition and the various training guides and E-publications
  • Consider taking a quality sports multi such as Nutra-Life Sports Multi
  • Contact Gary Moller for more specific advice, if need be.

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