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Health benefits of regular physical activities like running
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New year, new you. That's the mantra of thousands of Australians each year when they decide it's hip to get fit! Running is one of the cheapest exercises you can choose to boost your exercising endeavours. All you need is a new pair of shoes and the motivation to get those legs out the front door. The problem is, your over-enthusiastic attitude could send you straight to the injury bench if you do not follow a few rules designed to newbie runners.
Follow The 10% Rule
While your mind may be willing to tackle a 10 km marathon your first week as a runner, your body is definitely not up to the task. You need to start slowly, and then increase the amount of weekly kilometres you run by 10% each week.
Start off with a combination of running and
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There are two different ways you need to allow for recovery time during your new running regime:
The warm down period after every run is a vital recovery time for your body. You must include 10 minutes of stretch time after each run to allow lactic acid to drain away from your muscles. Stretches should cover your lower back, legs. and hips. If you do not do this, the acid gets trapped when the muscles constrict back into shape, and this leads to a world of pain the next morning.
When you first start running, you should only run every other day for the first month. On the alternate days you can take a leisurely walk, and you should allow for one total rest day each week. This gives your body the chance to slowly get used to this new pressure you are placing on it.
Don't be in too much of a rush when it comes to getting your running up to a speed you want to brag about, and make sure you get help from a sports physiotherapist the minute you notice any recurring niggles or aches in your body. A physiotherapist can help you make corrections to your running technique so you can continue your new exercise mantra for the whole
Many people argue that cross country is one of the hardest, most physically challenging sports there is out there. A lot of people shudder at the idea of running two or more miles on hilly, steep, muddy and rocky trails. The funny thing about that is that is not even the worst part. In order to run two to four miles in races, one must prepare. “How do you prepare your body to run this long?” one might ask. That is where my argument comes in. Being a cross country runner of four years, I have seen, done and heard of a plethora of ways and strategies to become a successful cross country runner. Some are outlandish, ridiculous and just plain out stupid; but some are also rewarding, beneficial and worth the hard work. Personally, I feel like having a good strong balanced diet, learning how to pace yourself and maintain a positive, motivational attitude and the key ingredients in being a successful cross country runner.
One factor which is probably significant is that three weeks before the race, during an easy run the day after an excellent 41-mile training run, I injured a calf muscle. I used electronic stimulation to promote healing, and ran very little during the three weeks preceding the race. This area bothered me frequently during the race, feeling as if it wanted to cramp.
I did start at 9:00 and did finish at 9:18:30. I run fast as much as I could to run for the measured distance of 1.5 miles but at the last 2-3 minutes I could not run and I walked. After I ended the 1.5 miles I started to do some cool down for a few minutes by walking and lightly jogging.
My dad and I go hunting every weekend during deer season which is from mid of Novmber to the first of Janurary.We go sit at 6:00am and we leave at 8:00am,but why we sit we will be wacthing birds and squirrals playing in the place we have corn they will eat it like deer does.We half to sit still were the deer can’t see us in the deer stand.When we go hunting you have to climb up in the deer stand and then sit patiertly to wait for something to come out of the woods.We look three or four different way in the stand.”My dad stated,” theres a deer.We go hunting in Pearson Georgia.When we go hunting we have to be careful because the gun could go off.It could be dangous going hunting by yourself.But if anything happen I can help him.Because we
There are even steps for cross country runners who aren’t as good as everyone else. The most important step in my opinion is to master walking without anyone seeing you. By doing this it lets people think that you hadn’t walked at all so they will think that you have more endurance than you actually do. Next when you do walk, fast walk. That way your pace isn’t as slow, therefore; it makes it even less noticeable that you walked. Lastly don’t compare yourself to anyone else in the race. You are doing what you can do they just may have been running for a lot longer than you. Set a goal of how fast you want to run and really work towards it. A good thing
Running may have a heavier toll on the body than any other sport, literally. With each stride, force of two to three times the bodies weight is hammered on the joint, muscles, and tendons.
running, and do the same to cool down."A warm up prepares your body for exercise by gradually incrementing blood flow and raising core muscle temperature," verbalizes Jerry Napp, Tampa Bay running coach. "The cooldown may be even more consequential. Ceasing suddenly can cause leg cramps, nausea, dizziness, or fainting."The Exception: It takes less than 10 minutes to rev up on warm days.5. The 2-Day Rule If something hurts for two straight days while running,take two days off.Two straight days of pain may signal the commencement of an injury. "Even taking five days of consummate rest from running will have less hit/effect on your fitness level," verbalizes Troy Smurawa, M.D., team medico for USA Triathlon.The Exception: If something hurts for a fortnight,even if you've taken your reposal days, visually perceive a medico.6.
Of the more than twenty million Americans who are running today, most who start do so for the wrong reasons, with the wrong attitude, and tend to lose interest after a few weeks or months. Many quit. This is usually because they become concerned with superficial goals such as time and distance and never discover the more profound mental benefits that running offers. (Lilliefors 15)
The last time I did not run for consecutive days, was during Middle School. Running has been a very powerful tool for me, and the joy it brings is something I carry. As a person who has an unhealthy amount of anxiety in my life, running has been an outlet for me. Whenever I feel anxious or stressed out, I run. There are two ways running brings me relief; the first is it is an immediate distraction from whatever is bothering me. In addition, running also gives me a “runner's high” after I run. While this may seem unimaginable, it is actually very real because the pleasure of finishing a workout has few parallels. After I run, for the rest of the day, my mood is elevated.
When a runner has the mindset that they are ready to run a race, they should consider the following. A runner should always stick to a plan because doing too much running can lead you to a risk of injury and then running can become dangerous. Creating a plan will also lead you to schedule a workout to run. A slow build up will allow your body to get used to running a 5K. At first, the mind will create every possible excuse into making you not want to run or not finish the run but just take it easy and you will overcome those thoughts out of your head.
Proper running technique. The proper running technique can help you enjoy the sport and activity much more. When running, you should always focus on the parts of your body that are doing the most work and think about what they are doing while you are running. Think of your legs and your body, your legs are moving and propelling you forward with your feet and knees all working together. It is good to practice your leg positioning based on what
So, you are thinking of taking up running, but you aren't sure it's the right thing for you. Because it is a fairly high intensity workout, you should make sure you are ready for it before taking it on. Here are some questions to ponder to help you make your decision.
Training for a marathon is a huge commitment which calls for a large amount of time, energy, and physical strain. The key to training is staying motivated, practicing safe and smart training, and following a nutritious diet(“How to Train for a Marathon”). Fi...
Running was never easy for me. As a young geeky boy, my skin barely saw the sun. My pale thin physique showed that I rarely exercised or even ate. Nonetheless my interest for sports was beyond extensive. My love for football had commenced when I watched Vince Young and the Texas Longhorns bring home the national championship, and from then on my athleticism blossomed… well sort of. It all began with playing on my high school freshmen football team. After seeing limited playing time primary only on special teams, I exploited it as motivation in the summer. Vowing to always try my hardest and to never give up, no matter how hard the circumstances were. Accordingly, it turned out rewarding when all that extra work and perseverance bestowed me with the starting job in only my 2nd year.