Running and jogging
Running and jogging
The introduction:
Running is probably one of the oldest sports. In prehistoric times it was both a means of hunting and of escaping danger, contributing to the survival of the human species. Today it is a popular competitive (see TRACK AND FIELD) and recreational sport. Recreationally, it is practiced mostly by adults who are interested in improving their general physical fitness levels, increasing energy levels, losing weight, lowering blood pressure, and looking and feeling better. One of the advantages of running is that it is usually easy to practice year-round and can be done almost anywhere: in a backyard, on a local high school track, in public parks, along the roadside, even in limited spaces, with the use of a treadmill.
The body:
The Running Boom
There was an extraordinary increase in the popularity of running and jogging (no precise distinction is made between the two; jogging is merely slow running either for training or fitness) in the 1970s. Among the factors contributing to this surge were a new awareness of the relationship between heart problems and lack of physical fitness as well as more publicity about running from televised coverage of races such as the MARATHON in Boston and New York City. Running became the sport of the moment: all that was needed was a pair of sneakers and an open road.
Most of the new runners chose to compete only against themselves or the clock, but others decided to participate in occasional road races in order to test themselves against other runners. It is easy to trace the running boom through the number of competitors in road races such as the Boston Marathon, which has been staged annually since 1897. Until the early 1960s only 200 to 300 runners competed, but the number of runners has increased steadily since then, forcing race organizers to impose stiff qualifying standards to limit the field. Even with such restrictions in effect, the Boston Marathon's starting field numbered over 8,000 in the early 1990s. The New York Marathon, run through that city's five boroughs, began in 1970 with 126 runners; the field numbered 25,000 in the early 1990s.
Many of the new runners are men over 40 years of age interested in long-term fitness and women of all ages. Before the 1970s few women ran for recreation, and amateur regulations on competitive racing barred them from distances longer than 2.5 mi (4 km). All that has changed as shown by the increase in entrants in several for-women-only races that have drawn more than 8,000 starters
Fitness Training
The key to undertaking a running program to get into shape is to begin slowly and
cautiously. Many beginners make the mistake of overexerting themselves, creating fatigue, irritability, and injury. It is important to start using a walk/run sequence, with the walking replaced by jogging, until it builds up to running. In order to avoid injuries this start-up program should occur over a 6-week period.
Beginners over age 35, especially those who are overweight or who smoke, should have complete physical examination before starting a running regimen. It is worth investing in a good pair of running shoes, which can help avoid injuries. Most accomplished runners include warm-up exercises, such as stretching of the major leg muscles, and a cool-off period as part of their normal program. The absence of or improper performance of a pre- or postexercise stretching program contributes to injuries. It is estimated that 60 percent of runners at some time sustain an injury that prevents them from running. A large portion of these injuries occur in the beginning runner, who is usually out of shape and may not be utilizing proper training techniques
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