Starting a running program
Several studies have repeatedly proven that running can reduce the risk of a variety of illnesses including breast cancer, diabetes, heart disease and obesity. But here's another reason to lace up your running shoes: Running can exercise your brain cells.
According to a recent Japanese study, intellectual test scores increased after participants began a 12-week running program and decreased when they ceased exercising. If you want to take in the physical and intellectual benefits that come with this exericise, accept the advice of John Stanton, president of The Running Room, a specialty store with run clubs and clinics across Canada and the U.S.
Getting started
Going for a run doesn't have to include sprinting and panting. "People get into a running program and get too agressive and lose out on the benefits," explains Stanton. You should be able to carry a conversation while running and you should go out on alternating days. On days off, go for a brisk walk or swim. Cross-training builds endurance and adds variety.
To start, follow Stanton's program:
Before each run, stretch your hamstrings, lower back, quads and calf muscles. Take a brisk walk to warm up the muscles and do some light jogging. Reverse the sequence at the end of your run.
Week 1: On three days of the week: Run for one minute, then walk briskly for one minute. Repeat the sequence six times.
Week 2: On three days of the week: Run for two minutes, then walk briskly for one minute. Repeat the sequence six times.
Weeks 3 to 10: On three days of the week: Continue to add one minute of running each week, so that by Week 10 you are running for 10 minutes, briskly walking for one minute and repeating the sequence six times.
Now mix things up. Turn one of your sessions into a long run by adding an extra 10-minute run/one-minute walk combination. But, if you'd like to keep your long run at an hour, run for 20 minutes -- cut out the walking -- on the other two days and increase the duration of these runs by 10 per cent each week, to 30 minutes. Use one of the two shorter-run days to improve your cardio by running at your anaerobic threshold (85 to 90 per cent of your maximum heart rate) and the other day as a recovery run by taking it slow and by taking in some hills.
You should see a huge improvement in your overall fitness after four to eight weeks. But don't step on the scale, warns Stanton. Exercise builds muscle, which weighs more than fat. "I tell people to give their scale away. It's better to use a pair of blue jeans that are tight and see how they are fitting," he says.
Keeping it up
Like in all sports, injuries can happen. It's important to keep well-hydrated before, during and after a run and to listen to how your body responds to training. Avoid injury by wearing the proper footwear. Staff at running specialty stores can help determine the best sneakers for you based on your foot type, body type, mileage and use.
To make running a part of your life, you have to keep it fun. Stanton dismisses the term "workout." "Work, for most of us, is laborious," he explains. "Relax and enjoy. Go and play. That's the most important thing."
Looking for the perfect running shoes? Check out our guide to buying the right pair for your feet and needs.
