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Walking/Running/Strategies

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If you are just beginning, walk before you jog. Walking for thirty
minutes will prepare your muscles for jogging. When you can walk
continuously for thirty minutes, you are ready to jog. On your first
walk-jog workout, walk for seven minutes and then jog for three. Jog at
a fast walking pace. Repeat this three times for a total of thirty
minutes. When you feel ready, walk for five minutes and then jog for
five. In a few months you may be able to jog the entire thirty minutes.JOGGING AND RUNNING:
Jog in an upright position, stomach in, heel to toe, taking short,
smooth strides. Pick up your feet, lifting your front knee and
extending your back leg. Keep your elbows bent, your forearms and chin
parallel to the ground. Breathe deeply from your diaphragm. Some people
measure their heart rate at intervals throughout their workout, others
wear heart-rate monitors. Jogging three to five times a week at eighty
percent of your maximum speed is enough to reach a high level of
cardiovascular fitness. If you feel winded, slow to a walk. Don't
ignore discomfort in your shins, knees, or back. Pay attention to your
body.BALANCE YOUR PROGRAM:
Doug Lentz, director of Chambersburg Physical Therapy, reminds us that
running improves the lungs and heart but may result in muscle
imbalances. Running stresses the back of the leg, butdoes little
for the front leg muscles and upper body. Recent research suggests that
weight training strengthens the legs to keep them balanced. Strength
training increases fast-twitch muscle fiber in much the same way that
sprinting does. David Costill, Ph.D., director of Ball State
University's Human Performance Laboratory, agrees that weight training
may substitute for speed work, minimizing the risk of injury. There
aren't the jarring forces with weight training, according to Costill.
Work each of the major muscle groups in the legs including quadriceps,
hamstrings, gluteus maximus, and calves. Use your SportCord for both
lower body and upper body strength training. Upper-body resistance work
allows one to run faster and further. If the upper body fatigues, a
runner expends more energy and actually slows. Once fast-twitch fibers
are gone, they're gone for good. Don't allow them to atrophy says
Costill.Another way to strengthen the legs is to ride a bike. Joan
Benoit Samuelson had a debilitating knee injury but trained furiously
on a stationary bike and won a gold medal in the Olympic marathon.
Frank Shorter, another Olympic marathoner, extolled the benefits of
cycling. Other studies demonstrate that runners who cross-trained with
cycling improved their quadriceps strength by twenty percent in only
four weeks. A runner can use cycling to rehabilitate an injury and
maintain performance for as long as six weeks.Pedaling is also a good
cool-down. A University of Northern Iowa study demonstrated that
pedaling a stationary bicycle at forty percent of maximum oxygen
consumption removed more lactic acid from the muscles faster than
massage or passive recovery. Using an Aquajogger is one of the best
ways to rehabilitate, and at the same time maintain or improve your
cardiovascular endurance.ERGOGENIC AIDS:
Special carbohydrate-loading liquids and energy bars lead the list of
ergogenic aids. Marathoners routinely sip sports drinks and choke down
energy bars while on the run. Some believe creatine monohydrate aids
endurance while others rely on caffeine. Sniffing peppermint, menthol,
or eucalyptus can energize you according to studies at Duke University.FAD DIETS: There are a variety of untested theories. Twenty year oldworld
ten thousand meter record holder Wang Junxia of China scarfs down a
diet of worms, caterpillar fungus, and a soup made of turtle blood.
Wang's coach has sold this elixir to aspiring runners and made over one
million dollars.RUNNING FASTER:
According to Owen Anderson, Ph.D., you can run faster by speeding up
your stride. Twenty percent of runners "overstride" and produce a
"braking" effect, decreasing running efficiency. Exercise physiologist
Jack Daniels, Ph.D., found that the best stride rate for most distance
runners is ninety strides per minute. To increase your speed, count
your steps as you run. Gradually increase your steps to a maximum of
ninety strides per minute. At first your stride length will decrease.
To normalize it, run hills. Hill training strengthens your legs which
helps you regain your stride length. Taking quicker steps will force
you to apply more force to the ground more quickly, thereby increasing
your speed.RUNNING ENHANCES HEALTH:
Dr. Walter Bortz of Stanford Medical School described running as an
option for young people; but for older people, it's a must. His article
in Fortune magazine profiled an eight year study comparing five hundred
runners vs. non-runners aged fifty and over. In the beginning runners
had a two-to-one advantage over non-runners in a variety of health
measures. After eight years, there was a five-to-one advantage for the
runners.
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8/29/2015 7:26:12 PM UTC