Fall for Running
Article contributed by:
Raffles Medical Group
Running is often said to
be too hard, too boring
and even too tough on
your joints. You
may have 101 excuses to
ignore your jogging
shoes but hey, there are
just as many reasons why
you shouldn’t do that.
The list of benefits of
running is endless.
Read on for tips on how
to make your run easier,
and you just might fall
in love with running
today.
Tip 1:
Visit the doctor
Before you start your
running programme, pay
your doctor a visit.
This is to make sure
that you are fit enough
to start an exercise
regime. This is
especially important if
you are:
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Having breathing
problems
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Your doctor can make
recommendations for a
running programme so
that it is suitable for
you. If you are
wondering if age is an
issue, the answer is
‘no’. It is never
too late to start
running and the vast
majority of the running
pack consists of people
aged 35 and above.
Tip 2:
Run at low intensity
Speed is not everything.
If you are a beginner,
you are far better off
with low intensity runs
for a number of reasons:
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Running too fast is
very strenuous on
the body. You
will end up with
injuries if you go
too fast too early.
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Paradoxically, the
slower you start at
the beginning of
your run, the faster
you can be at the
end.
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You will eventually
be able to run
longer and further
if you begin running
at low intensity.
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Tip 3:
Listen to your body
You are bound to get
tired and experience
muscle pains after a
run. That’s fine,
but only to a certain
extent.
Listen to your body and
take caution should you
feel dizzy, or
experience pain in your
chest area, your back or
your legs during or
right after your run.
Stop running immediately
and rest or walk for a
while until you feel
better. Check with your
physician if you keep
experiencing pain or if
you are feeling unsure
about anything.
Remember, your body is
your best coach as it
tells you when to keep
going on and also when
to stop.
Tip 4:
Warm up and cool down
By doing warm up, you
are letting your body
know that it will have
to start working soon.
It is important to do
this so that your heart
and leg muscles can
adjust properly.
Start with a brisk walk,
followed by very easy
running for a couple of
minutes; then stretch.
At the end of your
workout take a couple of
minutes to cool down by
running very slowly or
walking during the last
minutes of your workout.
End off with stretches.
This will improve your
recovery rate and reduce
muscle pains.
Tip 5:
Run regularly
Regular workouts are an
important key to your
progress. It is
far better to workout
three or four times a
week for 30 minutes than
to do a two-hour
training session every
week.
If you struggle with
making running a regular
habit, try doing it
every day at the same
timing. Habits are
easiest to form if you
do them consistently.
This may sound
contradictory to some of
the advice above about
starting slowly, but the
key is to go easy in the
beginning — nothing that
will stress your body
out.
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Article contributed by:
Raffles Medical Group
Dated: December 2011
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Raffles
Medical
Group is
a leading
medical
group and
the largest
private
group
practice in
Singapore.
As a fully
integrated
healthcare
organisation,
the Group
owns and
operates a
network of
family
medicine
clinics, a
tertiary
care private
hospital,
insurance
services and
a consumer
healthcare
division.
Patients of
the Group
enjoy a
continuum of
care, from
having their
most basic
healthcare
needs met
through the
Group’s
islandwide
network of
Raffles
Medical
clinics, to
specialist
and tertiary
care at
Raffles
Hospital. |
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