Running can be a great way to improve cardiovascular
fitness, get stronger, lose weight, and boost your mood. It requires very little equipment, can be
done almost anywhere, and costs almost nothing.
For those of you who started to become more active with a brisk walk,
you might have considered running to increase your intensity and get even
faster results with the same amount of exercise time. Whether you have been running for a long
time, are returning to running after a long time off, or haven’t done much
running at all, it is important to take safety precautions so that you can stay
active and healthy.
BEFORE YOU BEGIN
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Start slowly, especially if
you have been inactive for a while. The
“Couch to 5K” program mentioned below is one option for a gradual approach.
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Warm up. That does not mean stretch. Get your muscles warm with some slow movement
before you start to run. Wait to stretch
until your muscles are warm (and at the end of your run) to avoid injury.
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Cool down. Don’t stop abruptly. Slow down and then walk until your heart rate
returns to normal.
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Get new shoes. Running shoes should be replaced every 6
months for frequent joggers.
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Read this article! Many more tips below will help you get
started…
RUNNING IN HEAT
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BEFORE you start
running, talk with your doctor about whether it is a safe activity for you,
ESPECIALLY if you have a medical condition relating to your cardiovascular or
respiratory system. Also, make sure
you are not taking any medications that require reduced sun exposure.
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HYDRATE! You can lose 6-12 oz. of fluid for every 20
minutes of running. Plan to drink 10-15
oz. of water before you run, and then more for every 20-30 minutes that you
continue running. If you are hydrating
properly, you should weight the same amount before and after your run, and your
urine should be relatively clear. Thirst
is not an adequate indicator of hydration, so plan ahead and drink up!
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Don’t run if the
temperature is higher than 98.6 degrees and the humidity is over 70-80%. If the humidity is high, it prevents sweat
from evaporating, which is your body’s self-cooling mechanism.
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Know the signs of
heatstroke! If you become dizzy,
nauseous, have the chills, or don’t sweat, FIND SHADE, STOP RUNNING, DRINK
WATER, and GET HELP. See our blog post
about heat stroke for more information. http://www.scalivingwell.blogspot.com/2012/06/heat-safety.html
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Run in the shade and avoid
blacktop when possible. Apply sunscreen
and sunglasses that filter UVA and UVB rays.
A visor can shield your eyes and face but allow heat to escape from the
top of your head. Find out more about
proper sunscreen in our recent blog post: http://www.scalivingwell.blogspot.com/2012/06/what-you-should-know-about-your.html
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Wear light colored,
breathable clothing. Avoid long pants or
long sleeves.
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Plan to refill your water
bottle or stop at a water fountain if you will be running for more than 30
minutes.
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Again, tell someone how
long you will be running and carry identification.
OUTDOOR RUNNING SAFETY
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Make sure you can hear your
surroundings, especially if you are listening to music. Your ears are important for staying aware of
what is happening around you.
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Run against traffic so you
can see oncoming cars.
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Look both ways before
crossing and follow traffic signals.
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Carry identification. You could also write your name, phone number
and blood type on the inside sole of your running shoe, along with any
important medical information.
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Stay alert.
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Carry a cell phone or
change for a public phone.
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Run in familiar areas.
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Run with a partner.
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Make sure someone knows you
are running and when you expect to return.
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Avoid deserted areas,
especially at night.
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Get training in self
defense and carry a noisemaker.
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Call police if you notice
anything suspicious, if something happens to you or anyone else.
COUCH TO 5K
I know a lot of you have heard about the Couch To 5K (C25K)
program, and some of you have already been successful using it to run your
first 5K race! It is a program with
instructions for slowly building up your endurance from being sedentary to
running 5 kilometers (3.11 miles). If
you intend to use this program, bring a copy of the plan to your family doctor
and discuss whether it is appropriate for you.
If your doctor gives you the green light, below are a series of links to
help you, from low-tech (printable instructions) to high tech (podcasts for
your runs).
Outdoor running program: http://www.coolrunning.com/engine/2/2_3/181.shtml
Treadmill instructions: http://www.c25k.com/c25k_treadmill.html
Podcast with music and cues to run or walk: http://www.c25k.com/podcasts.htm
Music with tempo changes, but no verbal instructions: http://www.djsteveboy.com/1day25k.html
ENJOY RUNNING!
Running fosters a natural release of endorphins, often known
as a “runner’s high.” For some people,
those endorphins are enough to make running addictive and ensure a commitment
to exercise, despite the list of possible excuses. For others, running itself is not their idea
of fun. For those folks, here are some
suggestions for improving the experience:
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Choose a scenic path
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Pack inspiring tunes
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Get some stylish gear
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Pick the right time of
day
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Go with a friend
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Set goals! You can
remind yourself about SMART goal setting with our blog post on resolutions: http://www.scalivingwell.blogspot.com/2011/12/you-say-you-want-resolution.html
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Record your progress
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Reward yourself
RUN NICELY!
Like any sport, there is etiquette to running. Especially if you plan to run in a race, or
in a popular running area, check out this website for more about running
courtesy: http://www.rrca.org/education-advocacy/etiquette-for-runners/
STAY TUNED!
Stay safe and cool this summer, while enjoying the
outdoors. We will post information about
winter running and indoor running when the temperatures drop.
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