Empowering Women through Running

Jogging is a leisurely, slow form of running that is perfect for easing into running. Running isn’t for everyone. Running is a high impact activity, which is not suitable for older or overweight women whose joints can’t handle the constant pounding.

BENEFITS

Sport helps to raise your Basal metabolic Rate resting metabolism (chemical activity of the cells in the body).

Running improves cardiovascular and respiratory systems. Running is also a great way to burn calories.

You can cope with stress and frustrations better if you run regularly.

Running can be a good alternative if you are prone to overeating, drinking or smoking.

Running does not lead to bone or joint degeneration. Running, just like other weight bearing exercises, helps to build bone density.

TRAINING TIPS

When running, always maintain a heel toe motion.

If you’re new to running, you should always increase your distance and time in small steps.

If you want to increase your speed, make sure you use both the arms and the legs.

If you are running up a steep hill, shift your weight forward to accommodate the steeper slope.

If you are sprinting, change your running style so that your toes and heels are not in contact.

If possible, try to run on grass instead of tarmac. This will provide a greater amount of shock absorption.

Wear cotton socks to allow your feet the freedom to breathe.

Selecting a Route

When planning your route, look for surfaces that are stable and smooth. Soft-dirt surfaces are better for your joints than asphalt or concrete. Avoid running on

A hilly area.

Select areas with low traffic.

Wear brightly colored clothes or reflective gear if you are running at night. Also, try to choose a well-lit course.

Avoid icy, slippery or wet surfaces.

Warm up by walking or running SLOWLY for a few moments, just as you would with any other aerobic exercise. After you have warmed up, maintain the same pace throughout your run. You should not push yourself so hard that you can’t breathe. With time, your pace will increase. You can get injured if you push yourself too far. Your home runs/walks should be just as important as long runs. If you’re short on time, walk/run for 20-30 minutes.

Start by walking half a circuit and then jogging the other half.

Increase your jogging by gradually increasing your walking time.

Three quarters of the lap can be jogged and the remainder walked.

Alternate between running and walking fractions.

Finalize, you should eliminate walking until you are able to jog for 45 minutes. You are now ready to run.

Start by walking 1-3 miles 5 days per week, then gradually increase your distance until you are able to run 3 miles five days a weeks. You can then increase your mileage. However, you should be aware of any pains or aches you may experience and take a break if necessary.

The number of calories you burn each minute is dependent on your weight, activity, intensity, duration, and whether or not you run uphill or downhill.

A person can burn an average of 100 calories per mile.

It is important to wear shoes that fit well and are worn in, but not completely broken in. Cushioning socks will also be necessary if you are going to use hard surfaces.

Sports watches and heart rate monitors are also available.

Warm up and cool off before and after your run. Do stretching and strengthening exercises.

A road trip with a friend is a great way to motivate yourself.

Proper Hydration – The National Athletic Trainers’ Association’s latest hydration guidelines recommend drinking 17-20 ounces of either water or sports drinks two to three hours prior to exercise, and then another 7-10 ounces between 10-20 minutes before the event. They recommend 16 ounces per pound of weight lost to replenish.


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