Gilroy Today 2013 06 Summer | Page 38

ONE OF THE FASTEST WAYS TO GET FIT IS TO START RUNNING . IT CAN BE DAUNTING IF YOU ’ VE NEVER RUN BEFORE . ESPECIALLY IF YOU HAVE FRIENDS , COLLEAGUES OR FAMILY MEMBERS WHO TALK CASUALLY ABOUT HOW THEY RUN 5 MILES EACH MORNING BEFORE BREAKFAST ( DON ’ T YOU SOMETIMES WANT TO THROTTLE THEM ?)

Running : a great way to get in shape

By Stephanie Vegh
Stephanie Vegh has a degree in Exercise Physiology from Chico State and has worked in the fitness industry for over 12 years . She is the Health & Wellness Director & Fitness Instructor at the Centennial Recreation Center ( CRC ) in Morgan Hill . She lives in Gilroy with her husband Frank , five-year-old twin daughters , Isabella and Addison , and two-year-old baby girl , Alexis .
Running is great for getting fit fast . There are some important advantages of running as a fitness strategy :
• It boosts cardiovascular fitness .
• It tones your whole body because so many muscle groups are involved when you run .
• Weight-bearing exercise , such as running , is especially good in promoting bone density and protecting against osteoporosis , which affects men as well as women .
• Running is a natural movement . The body is designed to be able to run .
• As one of the most vigorous exercises out there , running is an efficient way to burn calories and drop pounds .
Here are some tips that will help you develop a running regiment :
Buy Good Shoes
It ’ s worth going to a specialty shop to buy a pair of running shoes . Make sure that the salesperson looks at the shape and arch of your foot to figure out the best shoes for you . The reason good shoes are important is because it will soften the impact and protect your joints .
Take It Slow
When you start running , it doesn ’ t matter how slow you go . Remember that your body needs to get used to new movement .
Ease Into Running With Interval Training
The best way to get fit fast is through interval training . This means short burst of high intensity exercise alternating with recovery periods . According to the American College of Sports Medicine , more calories are burned in short , high intensity exercise .
Try alternating five minutes of walking and one minute of running for twenty minutes . As you get more fit , you can lengthen the periods of running . Once you get used to running , you can alternate slow jogging with fast sprints .
Warm Up First
It ’ s important to warm up your body before running . Otherwise running will feel very hard and your body will moan and groan . Walking is a great way to warm up the body . Stride out and pump your arms . Start with a medium paced walk and then speed up until you start to sweat . Once your body is warm , you are ready to run .
Use Correct Running Technique
Beginners find it difficult to relax while running . Keep your head up and your lower arms at hip height , and run without bouncing . It helps to work your body more efficiently .
Run With Others
A great way to keep up your motivation is to run with others . See if a colleague or a friend is willing to run with you . Set an interval schedule for your run and stick to it .
Keep An Exercise Diary
Keep a record of your new exercise routine . Write down each day what kind of exercise you have done . A great way to track your growing fitness is by measuring your resting pulse before you get up in the morning . As you get more fit , your resting pulse will get lower .
Add Strength Exercises To The Mix
Building strength in your legs will help you run . A simple way to build your leg muscles is by doing squats . Stand with your feet a little more than shoulder width apart ; as you squat , keep your feet on the ground and swing your arms to the front in order to keep your balance . Start with 3 sets of 10 squats but don ’ t get carried away . If you do
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