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Running as a sport has been around
for centuries. And since the advent in the 1970s of the fitness
movement and (not incidentally) the modern running shoe, it has
become one of the most popular ways to enjoy outdoor exercise
and stay fit.
It's an activity that families can enjoy together, and there
are a number of health benefits. The physical exertion of running
strengthens the heart muscle, reduces cholesterol and lowers blood
pressure. It strengthens bone, helping prevent osteoporosis, and
helps individuals lose weight. Moreover, most avid runners will
attest that regular running helps individuals enhance their emotional
attitude and just feel better.
For those who are interested in competitive running, there are
races and "fun-runs" in nearly every town in America.
It's simply a matter of signing up and showing up on race day.
Fun-runs welcome less intense competitors and even walkers. As
the name implies, they're just for fun. Race distances are shorter,
and the entry fees generally benefit a charitable cause.For serious
runners, official races generally fall into one of several categories
according to length: 5k, 10k, half-marathon and marathon.
Common-Sense Safety Precautions
Since running is strenuous exercise, and it's often done on or
near roadways where there's traffic, there are health and safety
precautions you should consider. Following are some suggestions.
Before starting a running or race-training program, check with
your doctor. A routine physical exam is a good idea. You want
to ensure that you don't have an existing health condition that
could be aggravated by running.
Start slow. Don't overexert yourself right away, particularly
if you're not accustomed to rigorous exercise.
Be aware of hazards if you're running in close proximity to traffic
(figure A). Be watchful for vehicles, uneven terrain and other
obstacles you may encounter on the road or running path.
Avoid running while wearing headphones. The distraction and the
inability to hear sounds around you can be hazardous.
If you run at night, avoid running alone; instead, run with a
partner or in a group. Let someone know where you'll be running
and when you expect to be back.
Kids and Running
Kids naturally love to run, as most of them have lots of energy
and stamina. Introducing them to running as a sport or fitness
activity (figure B) is usually just a matter of encouraging a
little more formality and getting them into a good pair of running
shoes. Don't push them too hard, however. Use encouragement and
your own good example; as the saying goes, the carrot usually
works better than the stick.
If they're interested in racing, you might encourage them to
participate in a road race that incorporates a separate fun-run,
a less competitive type of race that's popular and suitable for
all ages.The following are ecommended race-distances that are
suitable for school-age children :
Elementary: up to 1 mile
Junior high: up to 5k
High school: up to 10k.
It may be a good idea to check with your child's pediatrician
to get specific advice on suitable amounts of running for your
individual child.
Running Shoes and Clothing
When you run, you're jolting your joints with about three times
the impact of walking. To avoid strain or injury, it's important
to wear running shoes that offers good, medically sound foot support.
Good running shoes are scientifically designed and lightweight.
In addition to helping prevent injury, they will help you run
better and faster.
Every foot is unique, and there are several common categories
of foot structure. The knowledgeable sales reps at a running store
can inspect your foot and arch, observe your stride and footfall,
and recommend a suitable shoe for you.
Running shoes are designed with generous and strategically placed
cushioning to minimize the jarring impact of running, and they
are flexible enough to move with your foot as you run.
When you try on running shoes to select a size, you'll want about
a thumb's width of room in the toe. Otherwise the shoe should
fit snugly, but not tightly. Your foot expands considerably while
you're running, and it spreads during the ground-striking portion
of your stride. The extra room in the toe of the shoe allows for
this expansion.
Specialized socks for running are also recommended (figure E).
All-cotton socks tend to hold onto moisture and perspiration.
Specialized running socks made partly of synthetic materials such
as Coolmax®. These fibers aid in wicking, or transferring,
perspiration away from the skin. Some running socks are designed
to be thick on the bottom for extra cushioning and thin on the
top to maximize cooling and comfort.
Running clothes (figure F) should be lightweight and breathable
so you remain cool and comfortable while running. Ideally, they
should also be brightly colored for greater visibility, to minimize
your risk of being hit by a vehicle.
Modern variations on polyester fabric are used in much of today's
running apparel, particularly in many running shorts. Despite
polyester's earlier stigma as a fashion "don't," the
more advanced types used in contemporary sports apparel are comfortable,
lightweight and durable. They have good wicking and performance
capabilities and are suited to the type of wear they'll receive
from sports activities.
Sleeveless tees and tank tops are fine for short runs during
hot weather, but for longer runs where you'll be exposed to UV
rays for a longer period of time, regular t-shirts are recommended.
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