Navigation Links
Tips to Start Running and Stay Motivated in 2012
Date:12/30/2011

FRIDAY, Dec. 30 (HealthDay News) -- Taking up running is a good way to boost your fitness level in the year ahead, but one expert cautioned that anyone new to the sport -- or exercise in general -- should have realistic expectations about the commitment it takes to reach their goals.

"Running is very accepting of beginners. It's a great way to stay active at all ages, and it's a healthy choice for those who have set a New Year's resolution to get in shape. We used to believe it would ruin your joints. There have been several studies in recent years about running, aging and arthritis that have disproved this idea," Chris Sebelski, an assistant professor of physical therapy at Saint Louis University, said in a news release.

First, people need to prepare themselves and come up with a realistic plan to not only get started but also stick with their newfound running routine. Sebelski offered the following tips to help runners achieve their goals:

  • Get a checkup. Primary care physicians should be informed about new exercise plans so they can help prevent injuries or other health issues. "Remember, it's so much better to prevent injuries than to try to recover from them," she warned.
  • Set reasonable goals. It's easy to be enthusiastic at the start of a new exercise program, but anyone who has been inactive for a while may get tired easily. Starting slow allows the body to get used to a new activity. "Make your goals personal," she said. "On an everyday level, the key is to think about small steps and celebrate the little victories."
  • Expect setbacks. Common occurrences, such as colds, scheduling conflicts and family issues, could interfere with a running program. Sebelski advised runners to adjust their workouts and not throw in the towel if they have to take a day off. "On a day when you realize you're not going to be able to complete your normal routine, evaluate the situation and set a good goal for that day," Sebelski suggested. "Always do something. Eight minutes is better than nothing."
  • Eat smart. Once people start running regularly they may burn more calories and feel hungrier. It's important, she noted, that they still choose their foods wisely and focus on eating lean proteins and whole grains. It's also important to drink plenty of water.
  • Add variety. Cross-training, or including other forms of exercise into a training program, will help runners achieve their goals. "Running itself is an all-over body sport. People think it's concentrated in the legs, but that's not true. It affects your arms, back, trunk and almost every muscle in your body," Sebelski explained. "Cross-training is helpful because you'll strengthen these other muscles and avoid the injury risk posed by the repetitive motion of running every day."
  • Strengthen your core. Sebelski recommended yoga and Pilates to help strengthen the core muscles in your abdomen, back and pelvic area. "There's a big link between core strength and breathing. Core strength assists with posture, which in turn will make breathing easier," she said.
  • Stay focused. After the first month or two, new runners may lose some enthusiasm for the sport since it's hard work. Sebelski recommended joining a running group or reaching out to other runners or friends to inform them about running goals to help stay motivated.

More information

The U.S. National Heart, Lung, and Blood Institute provides a guide on how to get more physical activity.

-- Mary Elizabeth Dallas

SOURCE: Saint Louis University Medical Center, news release, Dec. 20, 2011


'/>"/>
Copyright©2010 ScoutNews,LLC.
All rights reserved  

Related medicine news :

1. WellPoint/Blue Cross Liver Transplant Denial Trial Starts Monday
2. Startling new childhood asthma data
3. Verndale Announces the Release of Jumpstart
4. Happy Feet Clinic Now Open in Buffalo Grove, IL; Starting A Business in Impossible Times: Valuable Insights and Experiences
5. Promotional Stress Ball Supplier -- StressBallsUK.com Starts 2010 Strongest Ever
6. Having Prediabetes May Not Kick-Start Prevention Efforts
7. Secondhand Smoke Starts Damaging Arteries in Childhood
8. Health Diagnostic Laboratory Inc. (HDL, Inc.) Launches Community Initiative, It Starts with the Heart
9. Building Olympic Champions Starts With Addressing Childhood Obesity
10. Transcendent One, Inc. Sponsors 18th Annual Fresh Start for Kids Celebrity Golf Classic
11. Start Metformin Early for Best Results
Post Your Comments:
*Name:
*Comment:
*Email:
Related Image:
Tips to Start Running and Stay Motivated in 2012
(Date:6/24/2016)... , ... June 24, 2016 , ... People across the ... Genome magazine’s Code Talker Award, an essay contest in which patients and their families ... to be presented at the 2016 National Society of Genetic Counselors (NSGC) Annual Education ...
(Date:6/24/2016)... ... June 24, 2016 , ... Puradigm® & ... (TGIG), has initiated cultivation and processing operations at its production facility, and opened ... , Puradigm is the manufacturer of a complete system of proactive air and ...
(Date:6/24/2016)... ... June 24, 2016 , ... Venture Construction Group (VCG) sponsors ... on June 20th at the Woodmont Country Club at 1201 Rockville Pike, Rockville, Maryland, ... to helping service members that have been wounded in battle and their families. Venture ...
(Date:6/24/2016)... ... June 24, 2016 , ... Finally, a bruise cream that ... dermaka cream can be incorporated into the post-surgical treatment plans of a variety of ... , dermaka cream is very effective for bruising and causes a rapid resolution of ...
(Date:6/24/2016)... New York (PRWEB) , ... June 24, 2016 , ... ... marijuana patients optimize the ingestion of their medication by matching users with high quality ... users to compare pieces with no commitment. , Inhale was founded by two brothers, ...
Breaking Medicine News(10 mins):
(Date:6/23/2016)... , June 23, 2016 ... CAPR ), a biotechnology company focused on the ... announced that patient enrollment in its ongoing randomized ... has exceeded 50% of its 24-patient target. Capricor ... the third quarter of 2016, and to report ...
(Date:6/23/2016)... BOGOTA, Colombia , June 23, 2016  Astellas today announced the establishment of Astellas Farma Colombia (AFC), a ... second affiliate in Latin America . ... ... ... ...
(Date:6/23/2016)... , June 23, 2016  Experian ... integrating and transforming the patient payment and ... several innovative new products and services that ... its revenue cycle offerings. These award-winning solutions ... efficient workflows, remain compliant in an ever-changing ...
Breaking Medicine Technology: