RUNNING AS A FORM OF A LIFETIME EXERCISE

Do you want to program an exercise that is best for your body and health? Running is one you could start.

Running, whether it is your first time or your tenth year, should be done at a conversational pace or a speed at which you can talk with a companion. The first 10 minutes should even be slower to allow you to reach your second wind. In the beginning, this may mean only a brisk walk, that is, 50 paces walking alternately with 50 paces jogging. As time goes by, the effort will remain the same but the minutes per kilometer will improve steadily.

What to do when you want to join a race or marathon run:

1. The runners should have been trained adequately. The training should include at least two long distance runs in the previous month that is at least two-thirds the length of the race.
2. As much as possible avoid running to exhaustion within the week preceding the race.
3. A light meal should be taken no less than two hours before the race. On the race day, avoid fatty foods, emphasize more on carbohydrate uptake the day before the race.
4. The most important preventive measure is the maintenance of adequate hydration. Getting thirsty while running means you are behind in fluids. Drink two to eight oz. glasses of fluids, preferably water, within 10 to 15 minutes of race time. Drink continuously throughout the run. Unless you are totally committed to time, stop to drink. Finishing is the goal, there are water stations at the start and along designated areas of the course of the race.
5. Pre-run warm-ups must include the stretching exercise of the calf, quadriceps hamstring, groin and trunk muscles. In case you begin to feel muscle tightness or cramps, stop and stretch.
6. Aside from powdering your shoes and socks to reduce friction, the nails should be trimmed properly. In case a hot spot is felt along the course, stop at an aid station for care.
7. When joining the race, always run defensively. Keep right.
8. As much as possible, pace yourself. Remember, do not burn yourself out by starting too quickly. Always bear in mind, common sense is the key factor to winning and finishing the race.

Running as an exercise is the best for those who cannot afford to go to the gym. It is free. Whenever there is a park or a basketball court in your area, you can do running and it is lifetime because you can decide to do it as long as you want to.