Listen to the rumbling
‘If you feel like eating, eat. Let your body tell you what it wants.’
—Joan Samuelson, 1984 Olympic marathon champion
‘Hydrate. Hydrate. Hydrate! In cold weather and warm. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs. I work all day at hydrating.’
—Dr. Alex Ratelle, former masters running great
. . . But be moderate
‘Is beer good for runners? Sure . . . if it’s the other guy drinking it.’
—Jim Fixx, author of the running bestseller, The Complete Book of Running
Create your own running creed
‘My whole teaching in one sentence is: ‘Run slowly, run daily, drink moderately, and don’t eat like a pig.’
—Dr. Ernst van Aaken, renowned German coach
Someone who is busier than you is running right now.
WHY SHOULD ONE BE RUNNING???
Shoot for this (at least)
‘Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively effects many of the coronary risk factors.’
—Dr. Kenneth Cooper, aerobics pioneer
Make time for a quickie
‘If 15 minutes is all the time I have, I still run. Fifteen minutes of running is better than not running at all.’
—Dr. Duncan Macdonald, former U.S. record holder at 5000 (set when he was in medical school)
Try a ‘nooner’
‘Noontime running provides a triple benefit: daylight, a break from the workday, and a chance to avoid eating a heavy lunch.’
—Joe Henderson, runner/writer
Come ready to play
‘Fitness has to be fun. If it isn’t, there will be no fitness. Play is the process. Fitness is merely the product.’
—Dr. George Sheehan
If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.
– John Bingham
DOs and DON’Ts for an injury-free running…
Stretch then warm up for at least 15 min before the race and cool down after the race
Food intake before 1 hr (any of the following/similar food)
Wear light comfortable cotton running kit.
Sip little of any refreshing drink / water after every 1 km according to your need (only to moist the throat).
When you are running up the slope
- A slice of bread or two biscuits or one banana.
- Half cup of coffee or milk (no tea).
When you are running down the slope
- Bend forward slightly.
- Take small steps.
Breath from your nose and mouth while you are running, as you need more oxygen.
- Slightly lean backward.
- Relax your arms.
- Throw your leg forward; let the heel touch
first till you reach a level ground.
Don’t speed up at the start, if you are not an experienced runner.
Don’t try to quench the thirst by over drinking any refreshing drink or water; you can get stomach cramps.
Avoid any heavy fatty meal on the previous day of the run.
Do not run on empty stomach.
Sleep sufficiently – you will need 7 to 8 hours of sleep.
Avoid wearing new shoes on the day of your run; if you are not used to your running shoes, it can cause injuries.
Do not carry a lot of refreshments / fluids with you while running. It will add to your body weight.
Keep safety in mind while running on the road.
Avoid running as batches.
Do not continue if you feel very uncomfortable with the run; you need break or assistance.
Be a minuteman
‘The biggest mistake that new runners make is that they tend to think in mile increments—1 mile, 2 miles, 3 miles. Beginning runners need to think in minutes, not miles.’
—Budd Coates, four-time U.S. Olympic Marathon Trials qualifier/coach
Courage to start
‘The miracle isn’t that I finished. The miracle is that I had the courage to start.’
— John Bingham, author of No Need for Speed: A Beginner’s Guide to the Joy of Running
Think big (and wide)
‘Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You’ll save yourself needless foot pain.’
—Ted Corbitt, ultrarunner and 1952 Olympic marathoner
Take the ‘talk test’
‘The ‘talk test’ means running at a pace comfortable enough to converse with a training partner—but not so easy that you could hit the high notes in an Italian opera.’
—Runner’s World editors
I run because it is my passion and not just a sport. Every time I walk out the door, I know why I’m going, where I’m going and I’m already focused on that special place where I find my peace and solitude. Running to me, is more than just a physical exercise… it’s consistent reward for victory!
– Sasha Azevedo
@Quotes Courtesy www.menshealth.com