When to Run
Schedule Your Running
For those that have been putting
off their running forever, now is the time to start your running
A running regimen is easy to
put together. Ask any regular runner for advize or check out any
good running book. However, before you embark on a running program,
you have done a good health sceening to eliminate any kind of health
You have probably noticed that
things have to change. You have been putting off running for the
longest time and have now decided
take the plunge into running today! Setting up a running schedule
can be a problem.
Those starting to consider running
are often busy executives, busy homemakers and other workers wanting
to get into a healthy
in contrast to stressful daily humdrum. If you are one of these
people, finding time to sneak in your running is probably one
of the hardest
things to do. One thing you really have to say to yourself
is that, “There
is always time for running in my schedule.”
If you think you are too busy
to run, think again. Those that have running regimens are proven
to have higher energy levels
usually primed to accomplish more than their more sedentary
counterparts. So there you have it, another reason to start
The first thing you have to remove
from your mind is the desire to run when “I feel like it.” If
you don’t start running
even if you don’t feel like it, the “I like
is never going to come. Runners are usually addicted to
running because of the increased levels of energy and satisfaction
they receive from
doing it. You won’t get a taste of that feeling when
you are sitting comfortably at home. Although running involves
of your comfort zone and a few aches and pains, it is definitely
It would be best to start what
is called a running journal. It should be a calendar of sorts that
includes dates for
for your runs, special running events (yes, you will want
to occasionally join a marathon), and notes and observations
will give you a picture of how you are doing and will
help you find dates and schedules for your runs – because
we all have to admit that our schedules are constantly
Some people respond better to
morning runs. They are more efficient and are able to accomplish
more when running
in the morning.
Some people are not that morning-oriented. These people
during the evenings. If you think you are not much of
a morning person, then don’t worry. It’s okay
to break the mold and start running in the evening. Some
busy people have considered running
anytime during their slack period in a day. If you can
squeeze this slack period into the hours before or after
work, then all the better
so you can give it the proper concentration.
Whether you run seriously or
for leisure, one thing to consider when running is the number of
in any given
areas are a no-no for runners, so find a time of day
that the people in an area taper off, or are still
this as your
regular running schedule and stick to that schedule.
Other than setting aside a time of day for your running,
have do is to make sure you do your running at this
schedule regularly. Irregular exercise will do more harm
good. So make sure you
follow your plans and schedule with perseverance.
Weather can also affect your
running schedule. You may want to put this in your running journal.
you choose to either postpone your run to another
date or continue the run indoors. Although it isn’t
as pretty as running outdoors, it is still better than no
run at all.
If you are feeling under the
weather, call off your run to another date – when you are
feeling better. You don’t want to
exert yourself in these situations lest you get
worse. If you pull a muscle or feel too sore, don’t push
it, and have a specialist look at you. You can avoid a lot of long-term
injuries this way.
Running Shoes - Equipped to Run
The most important piece of equipment any runner
needs is a good and trusty pair of shoes. Choosing
essential to maximizing your running experience
and preventing any untoward
injuries resulting from the wrong choice of foot
Good shoes will give good traction
to help your feet grip the ground firmly. They allow for
plowing forward and not wobbling and slipping.
And since we are mentioning
slipping, good traction is essential to avoid
slips and tumbles – the
cause of many a sprain and injury. When choosing
a shoe, check its traction and ask if the shoe
holds well even on wet surfaces. You
may test it for a few minutes to get a feel
for its grip before purchasing it.
Your shoes will also have to
be durable. Running shoes are some of the most punished shoes around.
So it isn’t a surprise to see
that running shoes are designed with durability
in mind. You take about two steps per second
when you run – that’s one
step per foot.
When you run for about 15 minutes,
each shoe will have taken about 900 cycles
of punishment. It’s even more if
you run a lot harder and a lot longer. Your
shoe will have to absorb that much punishment.
So it is imperative that your shoe be durable
and made of strong material. When choosing
a shoe, check its materials.
Look for any design flaws that allow for easy
breaking or wearing out of any parts.
Choose shoes that are comfortable.
As said earlier, the shoes will take a constant pounding
time you run.
it is not
only your shoes that will take a pounding.
Your feet will take their own
share of punishment too. When choosing shoes,
make sure that they are very comfortable.
do not have
to be very
foamy. As we previously discussed this type
of shoe carries a greater risk because the
absorb a lot of shock. They should be soft
but firm. Try running with them while choosing.
a slight jar in any part
of your feet, especially on the balls and
the heel, you may want to
Sometimes, bad shoes will cause
a jarring sensation in your skull when
you are running,avoid
these as well.
Unfortunately, even with proper
cushioning, your shoes will eventually wear out as
cushioning toughens up
and loses much of its spring. You will
have to be sensitive
If your running shoes gradually lose their
shock absorbing abilities, go purchase
a new pair to
Consider your foot type when
choosing shoes. There are three types of feet – flat, normal,
and high-arched. You can test your feet for type by using what
is called a wet test. Wet your feet and
step on a dry surface. If it shows the
whole of your feet – or
a typical flat footed look, then you
have flat feet. Normal arches are when you see a slight C shaped
arc from the balls for your feet
to the heels. High-arched feet have a
pronounced C-arch running from ball to heel; the imprint of such
feet look as if the balls and the
heels were connected by a tiny piece.
Those with flat feet will need
shoes that have greater control, since flat-footer
runners have difficulty
running with good
runners have trouble with balance because
teeter so. They also are prone to straining
fascia. They will
shoes to keep balance.
Also, when choosing shoes, make
sure you do not rush your choice. Take
a few minutes
traction, and other quality oriented
observations. It is also advisable
to choose shoes at the end of the
your feet are at their largest. This
choosing shoes that
too tight when
you start running (and have blood
engorge your feet).
Never underestimate the value
of the running shoe. It will be your
overestimate its lifespan as well.
After a good full year of running
service, you should retire your
shoe and purchase
a new one.
Many runners I know personally
simply go back to the sports shop and ask for the exact same model
and brand of their current running shoes. Such is the attachment
of runners to their shoes!