Running Basics

By Karen Asp

“Running is one of the most effective weight loss methods for the time involved,” says Mary Burns Prine, M.A., editor of WomenRunners.com (she has also run over 100 marathons and qualified for three U.S. Olympic trials!) A 155-pound individual, for instance, can burn about 280 calories running five miles per hour for 30 minutes.

But before you start logging those miles, remember that because running is such a high-impact sport, individuals who have had knee replacements, knee or back injuries, and people with osteoporosis should probably avoid the activity. And of course, no matter what your health status, it's always best to check with your physician before you begin any exercise program.

If you do want to start running, though, first invest in a good pair of running shoes. "You don't want to skimp on shoes because it's often the shoe that causes injury," Prine says. Although you can buy shoes almost anywhere, head to a specialty running store where you'll find knowledgeable experts who will assess your feet and determine the right shoe for you. Expect to pay between $60 and $100 per pair.

Once you've determined that you enjoy running, you may want to pick up additional shoes to match specific surfaces. For instance, you might want a pair for running on concrete and another for running on dirt trails. Keep an eye on those shoes and replace them every 300 to 500 miles. Even if you haven't logged that amount but you notice your shoes are worn, the tread is gone and your feet are slipping to the side, get another pair.

Then start slowly. Prine recommends beginning with a walk/run program where you alternate walking with light running. As your body adapts to the demands of running, you can run more and walk less until one day you're running for your whole workout. Just don't increase the distance you're running more than 10 percent a week or else you increase the odds of injuring yourself.

How often you run will obviously depend on your goals. For heart health benefits, three weekly runs should do the trick. Otherwise, if you want to lose weight or even train for a competitive event like a 5K, you'll need to run more. Be conscious of hydrating well and stretching, especially after you run.

Make sure to consider the type of surface you're running on. Concrete or pavement is the toughest surface whereas softer surfaces like dirt trails, grassy areas, even an all-weather track, can reduce the impact on your body. If possible, veer to the softer surfaces.

As far as technique is concerned, Prine says there's one major rule you should remember: Relax. "The more relaxed you are, the better you'll run," she says. The only body part, however, that shouldn't relax is the core. A strong, tight core will help you absorb the shock and power your stride. Meanwhile, the arms should be bent at 90-degree angles with your hands open. "Imagine that your thumb is flicking a fly off your hip," Prine says. As you run, keep your arms at your sides, not swinging across your body.

Try to be aware of how your feet strike the ground -- one common mistake among beginning runners is slapping their feet on the ground. Yet you should land on your heel and roll off the toes. Also, lean your body slightly forward from your feet, almost as if you're falling down. Once your stride is perfected, you’ll be running your way to a slimmer, fitter you before you know it!

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