Running Guide
May 6, 2024, 6:23 a.m.
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Running: What It Is, Health Benefits, How to Get Started, and How to Get Better

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Running has steadily gained popularity over the years as an accessible and practical form of exercise. The COVID-19 pandemic fueled this trend, with gyms and fitness studios closed. According to a World Athletics report, 13% of surveyed runners started within a year of the pandemic's onset, and over 20% of existing runners increased their activity levels.

Whether you're aiming to improve cardiovascular health, find a convenient fitness solution, or complete a marathon, this guide will help you understand the basics of running, its benefits, how to start, and how to improve your performance.

What Is Running?

Running is a form of locomotion that involves moving rapidly on foot. Unlike walking, which always has one foot touching the ground, running has a moment where both feet are airborne, which makes it a high-impact activity. Proper running form includes good posture, a slight forward lean, and efficient strides.

Types of Running: Aerobic vs. Anaerobic

Running encompasses aerobic and anaerobic subtypes:

  • Aerobic Running: Aerobic running is steady-paced, where oxygen fuels sustained energy production. Long runs, recovery runs, and easy-pace runs are examples of aerobic running, and these should constitute the majority of a runner's weekly mileage.
  • Anaerobic Running: Anaerobic running involves high-intensity efforts like sprints or speed intervals that rely on stored muscle energy rather than oxygen. These efforts last from seconds to a few minutes and improve speed and power.

Amy Morris, a certified running coach, recommends that adults build a solid aerobic base for 16-24 weeks before incorporating anaerobic workouts. This helps prevent injuries and builds a strong foundation for speed work.

Other Forms of Running

  • Trail Running: Running on unpaved trails offers a challenging and scenic workout that engages different muscle groups due to varying terrains.
  • Treadmill Running: Useful during adverse weather, treadmills allow for customized pacing and incline adjustments.
  • Ultra-Marathon: Races extending beyond 26.2 miles, ultra-marathons require mental stamina and significant endurance training.

Health Benefits of Running

Running offers numerous physical and mental health benefits:

  • Improved Cardiovascular Health: Running strengthens the heart and circulatory system, reducing the risk of heart disease.
  • Mental Health Benefits: Exercise stimulates the release of endorphins, helping alleviate stress, anxiety, and depression. Many runners experience the "runner's high," a euphoric feeling after a challenging run.
  • Weight Management: Running burns calories and can aid in weight loss or maintenance.
  • Stronger Musculoskeletal System: Running is a weight-bearing activity that builds bone density and strengthens muscles, ligaments, and tendons.
  • Better Sleep: Physically active people tend to fall asleep faster and enjoy deeper, more restful sleep.
  • Longevity: Research indicates that runners have a lower mortality risk compared to non-runners, regardless of training intensity or pace.

How to Get Started

  • Get the Right Gear: Invest in quality running shoes that suit your gait. Wear moisture-wicking clothing to stay cool and prevent chafing.
  • Start Slowly: Begin with a walk-run method, alternating walking and jogging. Gradually increase running time and reduce walking breaks.
  • Warm-Up and Stretch: Perform dynamic stretches before running to loosen muscles and prevent injury. Gentle static stretches post-run aid recovery.
  • Plan a Schedule: Schedule runs with appropriate recovery days and set short-term and long-term goals to maintain motivation.
  • Track Progress: Use a journal or fitness app to log distance, pace, and how you feel to monitor improvements over time.

How to Get Better

  • Increase Mileage Gradually: Increase weekly mileage by no more than 10% to prevent overuse injuries.
  • Incorporate Cross-Training: Activities like swimming, cycling, and strength training improve endurance and complement running without stressing the same muscles.
  • Improve Your Form: Consult a coach or join a group to learn proper form, which includes posture, foot strike, and stride.
  • Speed Work and Hill Training: Integrating interval training, tempo runs, and hill sprints can enhance your speed and endurance.
  • Rest and Recovery: Schedule rest days and eat balanced, nutrient-rich meals to support muscle recovery and energy levels.
  • Join a Community: Connect with local running groups or online forums to share advice, motivation, and camaraderie.

Common Running Injuries and Prevention

  • Shin Splints: Caused by inflammation of muscles and tendons around the shin bone, often due to sudden mileage increases. Gradual mileage buildup and wearing supportive shoes can help.
  • Plantar Fasciitis: Heel pain due to inflammation of the foot's plantar fascia. Stretching and arch support can alleviate symptoms.
  • Runner's Knee: Pain around the kneecap caused by repetitive strain. Strengthening hip and thigh muscles reduces pressure on the knees.
  • IT Band Syndrome: Pain along the outer thigh due to a tight iliotibial band. Stretching and foam rolling can provide relief.

Conclusion

Running is a rewarding form of exercise that offers significant health benefits and an incredible sense of accomplishment. Whether you're just beginning or an advanced athlete seeking improvement, success lies in building a solid foundation, progressing gradually, and taking good care of your body. Follow this guide to structure your training, set achievable goals, and discover the joy of running!

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