It's new year's resolutions time! There's something more inspiring to get the runner in you? But before you your shoes and start ticking you lace the miles, plan, things go slowly, if you haven't run lately,. The road is not without risks.
"Men tend to injuries by exaggerating, receive", says former athlete Jeff Galloway, columnist for runner's World magazine and author of women's complete guide to racing, which he co-wrote with his wife Barbara. "Do not push women you so much if you are starting out, but since they have lower bone density, they are more prone to fractures to emphasize the envelope."
Anna Brickhouse, 42, is running since she was a teenager. But the English professor and mother of two boys in Charlottesville, Virginia, was effectively a new runner after returning from a three-month trip in 2007. "Transition back with my group, I found it hard to keep on the first step. Again and again in a process was,"she says.
How man again in the race? Start with your diet. Galloway keep well hydrated by eight times a day to drink at least 8 ounces non-alcoholic liquid and eating a small, sugar-boosting snack 30 minutes is recommended to a fuel pump, before you get out. He suggests half a power bar or a sports drink.
In these days, Brickhouse reports anywhere between 18 23 miles per week. Running for them is the ideal way to stay in shape and stay in touch with friends. "Women tend to be better run in groups to respond," says Galloway. "It's very powerful for women; It helps to keep them motivated."
Men, do however, often on their own. Galloway warns her not overly enthusiastic early to get. "Men, the actual exercise in 20 years undertaken and executed, how in the high school, which is a formula for disaster it suddenly decide it."
Galloway, who works with runners at all ages and levels, easily teaches a technique by which the body, in its new type of movement. From runners, he says, should be for 5 to 10 seconds in every minute to foot the rest run every minute. The ratio will be gradually walk / run move, how to strengthen your muscles and fit your joints.
Still at the beginning, when the majority of the time spent is, get a good training. "Walking the best cross-training", says Galloway. "And many people progress to Marathon in only six months."
Here, a few runner Jeff Galloway are tips on keeping them on the run and from the injured list.
For profit, not pain. "" Follow the Huff and puff rule: If you will hang and strangle you have exaggerated at the end of the run, "says Galloway, who advises a slow and simple approach to run."The bottom line: you need to monitor your aches and pains. "
Runners avoid the lows. Done wrong, running a lot can cause discomfort and even injury, says Galloway. "People discouraged and do not think they are designed for operation." Really, they need to correct only you walk/run ratio, [until it feels right]."
Perform it. Galloway and his wife have written two running books for women. "We went through a list of problems with doctors and obstetricians and Gynecologists, and menopause, PMS, pregnancy," says Galloway. "Women can lead through all of these things, though they likely will need to make individual adjustment to their routine."
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