Today at Momscape.com: Simple Homemade Beauty Recipes | 12 Diets moms are talking about. Do they work?
Coupons | Product Reviews | Contests | Articles | Forums | Search | Subscribe
Family Fun | Parenting Tips | Romance | Health & Fitness | Organic Living | Weight Loss | WAHMs
Welcome Momscapers!
Momscape.com is an award winning online magazine delivering
uplifting personal essays
from real parents - plus
practical guidance on parenting,
family fun,
romance,
travel,
health & fitness,
weight loss,
and more.
We invite you to share your
MamaWisdom and to help us
spotlight
products that make your life as a mom easier or better while you
enjoy our money-saving
online coupons and
family travel
discounts.
We want to help you enjoy the
simple (and fine) things life has to offer.
Subscribe to Momscape >
or
Get Our Daily Coupon Updates by Email
Bookmark and share Momscape with your friends:
Today:
Online Coupons
Today's
Favorite Coupons
All Online
Coupons by Store
All Online Coupons by
Category
Printable
Grocery Coupons
Product Reviews
Momscape's
Favorite Things (Blog)
Top-Rated
Mom Product Reviews
Family Fun
Activities & Crafts
Family Travel
Deals
Free Scrapbooking Ideas
Parenting Articles
Baby Tips
Toddler Tips
All Parenting Articles
Inspiration/Essays
Relationships
Marriage
Romance
Friendships
Health
and Fitness
Fitness Tips
Natural Living
Nurturing Your Spirit
Weight Loss
Professional
Family Manager Tips
Home-Based Business
Community
MamaWisdom Forums
About Momscape
Subscribe
Site Map
Links
Link to Us
Privacy Policy
Terms of Service
About us
Contact Us
Running Tips: What You Need to Know When Starting a Running Routine
by Jamie Jefferson,
http://www.momscape.com
Strong legs, strong lungs, strong will. Such is the portrait of a
typical distance runner. The good news is that you can be a runner, too.
Why run?
Running carries with it the same benefits of all cardiovascular
exercise: it helps reduce stress, strengthens the heart and lungs,
reduces risk of certain diseases, increases confidence, brightens your
mood, helps you sleep better, gives you more energy, and, in general,
provides a better sense of well-being. It is also a great way to burn
calories.
How many calories do you burn running a mile?
Conventional wisdom says that, for every mile you run, you will burn 100
calories. But other factors play into the equation as well, including
your running speed and your body weight. Generally speaking, a 135-pound
person will burn about 100 calories per mile. A 200-pound person,
running at the same speed, may burn 150. Obviously, the faster you run,
the more calories you will burn.
Click
here for a useful chart that shows the number of calories burned per
10 minutes of running at speeds varying from 6 to 12 minutes per mile:
Starting to run
Running can be stressful on your body, particularly on your leg muscles
and knees. But you can minimize your risk of injury with a few simple
tips.
Make sure to stretch before and after every run. Walk briskly for at
least 5 minutes at the beginning of each run. Once you feel your body
starting to warm up, do some gentle stretching exercises. Focus on
steady, continuous stretches and avoid bouncing through the stretch.
If you are new to running, here's how you can work up to a 30-minute
running routine while reducing the risk of injury.
Your first goal will be to make sure that you can walk at a brisk pace
for 30 minutes. If you can do that, start to run at a slow pace until
you become short of breath. Then walk briskly until you feel like you
can run again. Continue with these intervals. You can challenge yourself
by timing these intervals and working toward longer intervals. For
example, maybe the first day you will run for 30 seconds and walk for 2
minutes. As your endurance increases, run longer and walk for shorter
distances.
Another interval technique involves counting your footsteps, instead of
measuring time. When you are first starting your running routine, you
may do 100 or 200 running footsteps with 300 or 400 walking footsteps in
between. Then you can work up to 400 or 500 running footsteps with 200
walking footsteps in between. Each day, try to extend the number of
running footsteps and reduce the number of walking footsteps (even by
just a few footsteps) until you are running for a full 30 minutes.
Counting steps can help give your mind a clear focus toward an
achievable goal.
It is important to not push yourself too hard. Even if you simply walk
for 30 minutes and can manage to get in a couple of one or two minute
runs, you are getting your heart rate up, and you will be reaping some
of those health benefits. The rule of thumb is this: run at a pace at
which you can still talk. If you are very short of breath, slow down or
take a walk break.
Once you are running for a full 30 minutes, keep up this interval
training to maximize the benefits of your running routine. For example,
run at your normal pace and then speed it up for 30 seconds or one
minute (or 200 or 300 footsteps).
After every run, walk for a few minutes, and stretch your muscles
again.
Making the most of your running routine
Here are a few more tips to help you make the most of your running
routine:
Invest in a
good pair of running shoes, which will increase comfort and reduce
your risk of injury.
Plan to re-hydrate about every 10 minutes during your run.
The best places to run are smooth dirt roads or paths, which are not as
hard as asphalt and concrete. Ask around (at your local running store,
for example) for recommendations of good routes.
Finally, make sure to follow these simple safety precautions: Running
with a friend (or even a dog) is safer than running alone. At the very
least, tell someone when you are leaving, where you are going, and when
they should expect you to return. Leave your valuables at home, vary
your routes, and stay in busy, well-lit areas. Pay attention to what is
going on around you. That means leaving the headphones at home, or
turning the volume down low. Lastly, always jog against traffic, so you
can assess oncoming cars for potential danger.
A running routine is a rewarding way to build strength and endurance.
Enjoy the process of developing your own strong legs, strong lungs, and
strong will.
Note: The tips in this article are for general information only. Before
starting any exercise routine, you should consult with your doctor.
Free, fast shipping and great prices on running shoes at Zappos.com
365 Day Return Policy
Free shipping
More than 1,000 brands to choose from.
Here are more shoe coupons that we have collected from our
favorite shoe merchants:
Zappos Coupons
Shoebuy Coupons
Endless
Shoes and Handbags
Shoes.com
Related Momscape Articles
Discount Running Shoes: Finding the Best Running Shoes for you (Cheap)
Here are some tips to make sure you choose the running shoe that's right
for you, at the best price.
Subscribe to Momscape >
or
Get Our Daily Coupon Updates by Email
SkinStore.com:
Free shipping and Free samples with every order
More SkinStore.com Coupons
Free FedEx 2nd Day with $50 order at SpaLook.
More SpaLook Coupons
Moms are Raving About
> Smooth CE 3.2 Elliptical Trainer
> Tanita Body Fat Scale
> Gaiam's Balance Ball Chair
> Today's Diet & Nutrition Magazine
> Tony Little Gazelle
> Dance Dance Revolution
> Gaiam Balance Ball
> Schwinn 212 Exercise Bike
> Bowflex Home Gym
> Bowflex Treadmill
> Craving Secrets ebook
> NordicTrack 740 MTN Stepper
> Bodylastics Exercise Bands
> The Smooth Treadmill
> Bowflex Treadmill
Workout DVDs:
> Get Ripped with Jari Love, Slim and Lean
> The Biggest Loser Workout, Volumes 1 and 2
> Tae Bo Kicks Billy Blanks Workout for Kids
Beauty Products:
> Sedu Flat Iron
> Alba Botanicals Pineapple Enzyme Facial Cleanser
> Editor & Magazine Picks for Best Beauty Products
> Best Lotions for Dry Skin
> Proactiv Acne Treatment
> Intuition Plus Razor, by Schick
> Nail Ease
> Burt's Bees Milk and Honey Body Lotion
> SunSilk
Coupon Codes: Avon
Coupon Codes: Folica.com
Coupon Codes: Drugstore.com
Coupon Codes: SkinStore.com
Coupon Codes: Amazon.com Fitness Store
Coupon Codes: Target.com
Coupon Codes: Vitamin-Shoppe.com