Running.

Running. I INTRODUCTION Running, moving on foot more rapidly than walking. Running is one of the most popular forms of exercise in the world because virtually anyone can do it. It requires little specialized training or equipment and provides a good workout in a minimal amount of time. Millions of people engage in running for fitness, recreation, or as a competitive sport. Running at a slow pace is sometimes called jogging. Actual running speeds may vary widely from person to person, depending on age, weight, and fitness level. According to physiologists the average person can derive health benefits from running as little as 20 minutes three times a week. Competitive running falls under the sport of track and field and under specific events such as the triathlon, decathlon, and marathon. II EQUIPMENT Runners should wear suitable shoes; running in inadequate footwear often leads to injuries. Shoes should not only be comfortable but should offer good arch support and adequate cushioning. Beginners should go to a store that specializes in athletic gear to be fitted with the right running shoes. The key to running apparel is comfort. In warm weather, shorts and a T-shirt are standard. In cold weather, multiple layers are better than bulky winter clothing. Knit caps as well as gloves or mittens may be necessary. For rain, there are fabrics that repel water while allowing proper ventilation. Women may choose to wear a sports bra designed for support. Many runners also wear a stopwatch or a heart-rate monitor to better gauge pace and workout level. III FUNDAMENTALS There are some hazards involved in running. Adults starting running programs should undergo a full physical with a stress test to make sure they are in adequate shape. A running workout should begin with stretching exercises to loosen the muscles and a warm-up of brisk walking or slow jogging. The key to a good workout is to find a steady pace that can be maintained comfortably for the length of the run. After the workout, a cool-down period, similar to the warm-up, is recommended to help reduce the heart rate gradually. Unlike many sports, running can be practiced virtually anywhere. The first consideration in choosing where to run should be safety. Good judgment must be used to avoid high-traffic or high-crime areas. For many runners, parks are an ideal place for safe, enjoyable workouts. Dirt or wood-chip pathways are more scenic and place less strain on the legs than do concrete streets and sidewalks. In most places, it is not wise for women to run alone, especially at night. Having a running partner is the best way to stay safe. Local running clubs often have regular group runs, which can be a great way to network and find running partners. On hot days, runners should drink plenty of fluids before, during, and after a run to prevent dehydration. High humidity can make runners perspire more, increasing their need for water. If there are no water stops along the route, some runners carry liquids with them. Disorientation, dizziness, and extreme fatigue are all warning signs to stop exercising and possibly seek medical help. A typical runner takes more than 900 footsteps per km (more than 1,500 footsteps per mi), which can be hard on the body. Knee injuries are common, often caused by running on hard or uneven surfaces such as the slope, or crown, of a road. Strengthening the muscles around the joint can help, as can running on softer surfaces. Other common injuries include shin splints and muscle pulls. Stretching before running can help prevent these injuries. IV TRAINING AND RACING There are many different kinds of runners, from casual joggers to regular race-runners to ultramarathoners who run 100 miles at a time. Each runner should have a specific training regimen tailored to the individual's goals and abilities. A good schedule for a beginner is to run 20 minutes at a time, every other day. Occasionally, additional time off is needed because of illness or injury. Depending on the length of the break, it is often advisable to work back into a regular workout gradually, rather than jumping back into the normal routine immediately. The biggest factors in becoming a better runner are avoiding injuries and working to build a solid training base. A base is a runner's collection of workouts over time. The more solid and consistent the runner is in training, the stronger the base. Like the base of a pyramid, only a solid foundation will provide the support necessary for a runner to reach his or her peak. In the short term, there are techniques that can help a runner perform better. Mixing in higher speed workouts is one strategy, but this can lead to injury unless the individual builds up to them gradually. Hill and trail running builds strength, and weightlifting can also help. Massage and whirlpools can help muscles recover faster between workouts. A healthy diet is also beneficial. Some distance runners find that eating foods high in carbohydrates (such as pasta) in the days before a big race provides their bodies with more fuel. Many runners will at some point want to enter a race, to push themselves and to perhaps see how they compare with other runners at their age and experience level. Many areas have a variety of local 5- or 10-km (3.1-mi or 6.2-mi) road runs. To finish a 5-kilometer (or 5K) race, the runner should be able to run up to 30 minutes at a time in training. The Road Runners Club of America, based in Alexandria, Virginia, is a federation of running clubs that promotes running and road racing. V HISTORY Running has been around as long as humans have, but it did not become a popular activity for the masses until the 1970s. American physician Kenneth Cooper's book Aerobics (1968) is considered one of the first inspirations for this growth. The book demonstrated the considerable health gains that could be derived from regular workouts that emphasized cardiovascular fitness. Other people credit American Frank Shorter and his gold medal in the marathon at the 1972 Olympics with sparking a surge of interest in running. In the years following his win, a number of books and periodicals devoted to the pastime emerged, and by 1979 there were more than 30 million runners in the United States alone. This running "boom" eventually subsided as the sport matured and leveled off. Today it is firmly established as both a recreational pursuit and a training tool; it is practiced by millions of people to get in shape, stay fit, and have fun. Contributed By: Jeff Hollobaugh Microsoft ® Encarta ® 2009. © 1993-2008 Microsoft Corporation. All rights reserved.