Here are some reminders and facts one should keep in mind when you choose to make running as an exercise regimen.
Because your body adapts, no one exercise will affect all the muscles of the body, engage in several different types of activities.
If you’re out-of-shape, gradually build up.
To minimize injury and unnecessary muscle strain, warm up before strenuous exercise.
TRAIN, DON’T STRAIN
Exercise within your tolerance. Don’t overdo it!
COOL DOWN SLOWLY
Walk or stretch to ease the transition between activity and rest.
TIME OF DAY
Choose whatever time works for you. Just make it regular.
These happen, usually, when you’re out-of-shape, or when youhave improper running shoes, an improper running style, or weigh too much.
1) Keep your body straight (don’t lean or bend)
2) Look 20 feet ahead
3) Keep the arms at a 90-degree angle, relaxed, and don’t cross them in front of the body
4) Land almost flatfooted with weight back towards the heel then thrust off toes.
5) Breathe through mouth and nose.
6) Avoid wasted action.
7) Overall—be loose, natural yet poised.
Loose, comfortable clothing is needed. You don’t have to invest in a jogging suit. Women may want to use supportive bra for comfort.
The limits are two hours after, or one hour before vigorous activity.
Invest in a good pair—padded, arched, and durable. This is a must if you are serious about not injuring yourself when you are jogging.
Walking briskly up and down hills is best.
INDOOR EXERCISE EQUIPMENT
Skipping rope is a good alternative, but reserve this only for days when you can’t get outdoors.
If you’re going to sweat, huff, and puff at 70 percent maximum heart rate, you have to exert effort. If you’ve been out of it for a while, it’ll take six to eight weeks before you enjoy regular exercise.
It is more important tocompete not with others but with yourself.
If you exercise, you must rest. Exercise tears down and rest builds up. This means that when you exercise you will need your full eight hours of sleep.
Sweat must be replaced. Exercising people need at least eight glasses of water a day.
Use fresh, natural foods. Avoid overeating as a reward for exercise. (you burn 100 calories per mile of running)
In regular, aerobic exercise discipline helps make the learning process enjoyable.
Exercise is something that you should plan to begin now and keep up for the rest of your life.
Check with your doctor first before starting any exercise program, especially if you are over 30.
THE LAW OF USE
If you don’t use your body, it breaks down.