THE JOY OF RUNNING
Running is one of the most convenient ways to stay fit. It can be done
spontaneously any time, anywhere in just about any kind of weather and
doesn’t require expensive equipment or the need to arrange partners. It is
also very relaxing, allowing time for creative thinking while enjoying the
great outdoors.
The Joy of Running
 An ideal goal would be to run 30 minutes five times a week, but even 15
minutes, three times a week will maintain decent cardiovascular fitness.
Over-exertion can be avoided by monitoring heart rate using pre-set
formulas available from your doctor or a fitness instructor. A simple
guide is to exercise hard enough to work up a sweat but still be able to
carry on a conversation. Anyone who is uncertain of their medical status
should first contact their doctor.
It’s important to warm up each time by starting out slowly, gradually
building up speed. Stretching after a run, rather than before, has been
shown to be more beneficial in preventing injury. A softer running
surface, e.g. the Georgian Trail, is much easier on the hips, knees and
feet. If you run on cambered roads, vary the side to avoid stressing one
leg more than the other.
Alternating running with other non-weight bearing aerobic activities, such
as cycling and swimming, can prevent overuse injuries. This is especially
important for more “mature” runners with hip or knee problems. (I would
advise anyone with severe back, hip or knee pain to avoid running all
together!)
If you are interested in getting started, I recommend a “walk-run”
program. Initially, the emphasis is on walking, with a gradual shift to
running as the body adapts to the increased stress. The rate of
progression depends on one’s pre-existing level of fitness. If you plan to
take up running in a serious way, consider joining a running club to get
proper training and good advice.
Be prepared to spend money on a good pair of supportive and comfortable
running shoes and seek out a knowledgeable shoe fitter who carries a
variety of brands. Don’t forget to replace your shoes regularly if you pu t
on a lot of miles. If you have persisting foot pain, you may benefit from
custom-made orthotics (make sure you see someone with lots of expertise in
this field).
Finally if you do develop persisting pain, ease off for a while and have
the problem assessed by a doctor or therapist. The expression “no pain, no
gain” is not good advice when it comes to running.
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