Running Road

Running is good not only for the present state of your body but also helps improve the condition of your body even ten years from now. Studies have shown that regular running helps maintain bone mass which is of great importance to women who have crossed menopause. Menopause reduces levels of estrogen in the body which reduces the absorption of calcium in older women which leads to weaker joints and also increased wear and tear in bone joint tissue.

This wear and tear is called osteoarthritis and it is a degenerative joint condition wherein there is deterioration in the cartilage that covers the ends of the bones in the joints. When this protective cushioning is absent, the bone rubs against the bone and this causes pain. Although many people believe that osteoarthritis is unavoidable with the onset of old age, studies have shown that female runners tend to lose bone density as a slower rate than others.

Since running aids in the maintenance of bone density, it essentially slows down the ageing process. Osteoarthritis is always associated with age, being overweight and obese and with reduction in estrogen levels. Excess weight however is agreed to be the biggest risk factor in developing osteoarthritis of the knee. Thus gradually with a loss in weight, the load on your knees reduces significantly. Even though losing weight is one of the toughest things possible, every pound counts in the way to good health. Being regular with running helps build and maintain healthy bones, muscles and joints and is the best possible way to prevent osteoarthritis because it helps in weight loss and maintenance and also keeps the joints in good condition and the calcium levels elevated. So begin jogging your way to healthy knees and a healthy body.

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Running can’t really be looked at a sport. That is because it takes a commitment on the part of the runner if he wants to be able to compete at a higher level. There are factors that make a runner efficient and competitive and if one of the factors is problematic, then the person’s running could be affected seriously.

The first factor for a runner is the correct nutrition. This means that a runner should get the right amount of food so that the body is able to maintain a high level of output.  This means eating three full means in the day with a few snacks in between. That having been said all the meals need to be healthy with all the fat groups such as carbohydrates, proteins, vitamins, minerals and fats.  A runner doesn’t have to deprive himself of desserts either as the food is burnt away quickly.

Along with nutrition it is equally important that a runner be properly hydrated. If he is not hydrated he could have bad workouts, stomach cramps and a general feeling of lethargy. A runner should drink as much water as he possibly can and along with that also have fruit juices  and sports drinks which give them certain necessary elements.

The final thing which is absolutely necessary for a runner is rest. A runner should have adequate rest on a daily basis because it can be very detrimental to exert one’s body over an extended period of time. A runner constantly pushes his body and it is important that the body be given a chance to recoup and rejuvenate itself.

Thus these are the three factors which are compulsory for a runner and without which it will be impossible to compete for a longer period of time.

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Everyone puts a lot of effort into their running and work outs but how many of us actually pay attention to stretching, warming up and limbering down?  

Warming up does more than just loosen your muscles, it can improve your fitness and your performance.  The warm up should begin with you rotating your joints beginning from your toes and then working your way up or alternatively from your fingers and working your way down.  This helps your joints to participate more easily when called upon during physical activity. Perform circular motions in clockwise and anti-clockwise direction.

After this you require some sort of aerobic activity wherein you should do roughly five minutes of jogging, jumping, skipping or any such activity that will increase your cardio vascular output.  This raises your body temperature and increases blood flow. In turn increased blood flow improves the performance of muscles and their flexibility and makes injuries less likely to occur.

After this you need to do some static stretching where you exercise the various parts of your body.  Start with your back, then your upper body and finally your lower body.  Here stretching should include the following body parts – back, sides, neck, forearms, wrists, biceps, triceps, chest, thighs, hamstrings, shins, insteps etc.

Once you have completed this you should perform some light dynamic stretching like leg raises and arm swings in various directions.

Lastly you should perform movements that resemble movements that you will make during the sport.  This is important because it improves balance, strength, coordination and reduces response time. It also makes you less prone to injury.

Thus warming up is essential for you to perform better during activity and more importantly to reduce your risks of injury. Limbering down is also extremely vital and shall be dealt with later.