Running - The Amazing Exercise
Thighs (front) or Quadriceps, Thighs (back) or Hamstrings, Butt
or Gluteus Maximus/Minimus, Abs (outside) or Serratus Anterior and
Intercostals, Calves or Gastrocnemius and Soleus
Keep your body upright and your stomach tight. Your back foot should
give a good push-off with each step. Keep your arms somewhat bent
to make your strides more efficient.
Make sure you have a comfortable pair of running shoes that suit
your individual needs.
Jogging at a moderate intensity for 30 minutes can burn approximately
Mix in a Walk/Run
When new runners begin a running program, they often start by
following a run-walk routine. They run for maybe 30 seconds, walk
until they feel recovered, then repeat the process for 20 to 30
minutes. This system has proven successful a thousand times over.
When world-class runners peak for the Olympics, they concentrate
on "interval" training--the still-unsurpassed method for
achieving maximum results. They run hard for 1 to 5 minutes, then
walk or jog very slowly until they're ready to run hard again.
When ultradistance runners participate in those seemingly crazy
races of 100 miles or six days (and beyond), they inevitably alternate
running and walking. Which only makes sense. It's hard to imagine
any other way to cover the mega-mile distances.