There's been a lot of news lately about three runners who died in the Detroit Marathon and a few who died in other endurance races. The reasons for the deaths are still being sorted out, but I hope you aren't one of the people using these less than 1-in-100,000 tragedies (a true statistic of deaths in marathons) as an excuse not to exercise.
On the day that the runners died, I guarantee you thousands of more people died because of smoking, eating the wrong foods, and inactivity. The truth beyond a doubt is you had a better chance of dying or heading for an early death if you reclined before your HD TV, smoking a butt, and devouring a bucket of chicken wings and fries than you would have if you exercised instead.
A Stanford University study released last year tracked 500 older runners for more than 20 years and found that they had 1) Fewer disabilities, 2) Longer spans of active life, and 3) Were half as likely as aging non runners to die early deaths.
The statistics don't even begin to describe the benefits of running. I've been running five miles a day three days a week for years. I look forward to running because it clears my mind, invigorates my body, and promotes endorphins and other natural "happy chemicals." After a good run, I feel much younger than my almost-50 years.
The fortunate thing about running as an exercise is you don't have to run a marathon to benefit -- most of us don't run that far -- and there's no right way to do it. You should certainly see your doctor before initiating any exercise program, but after that it's up to you how to structure your workouts.
Five miles is about right for me right now. But I also like to mix in interval training, where I alternate between running hard and walking briskly. This has been proven to increase heart health as much if not more than continuous running.
If you're just beginning, you might want to try walking and mixing in a little trotting time and building up to where you can run more and more. The point is to design an exercise program that you enjoy and will participate in long enough to benefit your overall health. Thirty minutes on the road is better than nothing. I keep that in mind on days where I'm pressed for time.
Motivation is a huge challenge for many runners. Besides the intrinsic benefits and natural high of running, I find that certain gear makes running more enjoyable, which means I'll keep doing it. I don't believe running or any exercise should be a battle of wills against your mind or body. If you really hate it you won't do it for long.
The following gear found under the FITNESS tab on RuggedReviews.com might help you stay in the game:
*Sweat Gutr Headband: The Sweat Gutr is exactly what it sounds like. It's a thin headband with a gutter lip that catches sweat off your forehead before it can sting your eyes and channels it off the side of your head. The simple device keeps me from wiping my brow every minute so I can enjoy running in the zone. (It doesn't catch the sweat off your eyebrows, so you'll still need to bring a bandana to occasionally swipe your brow occasionally.)
*Native Eyewear Dash Sunglasses: These rugged but lightweight and sleek sunglasses have interchangable lenses that allow you to pick the perfect lens for the environment you're running in. I use the brown polarized lenses for sunny days. The orange and yellow lenses are excellent for dawn and dusk. They bring out vivid detail and seem to brighten the world around me. The clear lenses are good for night running when I don't want to get dust and dirt in my eyes. The company is always changing the mix of interchangable lenses, but whatever they're selling now it's worth it.
*Arriva Cordless iPod Shuffle (2nd Generation only) Headphones: The Arriva Headphones are ingenious. Take your iPod Shuffle and install it in the headphones, put it on with the iPod Shuffle at the back of your head, and plug in the earbuds. Viola! You have tunes without having to fight off a cord that wants to tangle your arms and neck. Some purists say you shouldn't run with tunes, but if I have a choice between tunes or hearing a truck rumble by I'll take the music. For safety, just be certain not to block out all outside sound. You don't want to get hit by that rumbling truck.
*Garmin Forerunner 305 GPS Receiver with Heart Rate Monitor: Looking for a coach and training buddy who won't miss a running appointment? The Garmin Forerunner 305 is it. The watch can be customized to show any set of data you want, including time, distance, heart rate, and pace. It records all the data so you can chart your progress on your home computer. Running in Florida heat, I'm very interested in my heart rate, when it gets higher than healthy, I back off. The watch even has a setting where you can run against a virtual opponent keeping your own best time on a set route. If it sounds fun, it is. Just don't get so lost in the data forest that you forget to enjoy the trees you're breezing past.
*Salomon Techamphibian Water Shoes: When it comes to running shoes, everyone's opinion is right on the mark. We all have different feet that need different shoes to be comfortable. Running in Florida heat, I prefer the simple perfection that is Salomon Techamphibian Water Shoes. The uppers are heavy on mesh, so my feet can breathe. But that doesn't mean they don't hold my feet secure. Strips of synthetic material, strong easy-pull laces and an adjustment strap at the heel hold my feet in place. They don't have any Space Age shock absorbers or springs, but I don't plan on running on the moon, so they get the job done.
Final Tips: 1) Start out slow and work your way up -- the destination is overall fitness; 2) Buy good running shoes and replace them when the treads show signs of wear; 3) Wear synthetic materials that, unlike cotton, evaporate moisture; 4) Wear light clothes in hot weather and layers that can be peeled off in cold weather; 5) Don't run if you're sick or injured; 6) Don't run with a head cold, you could send it deep into your chest; 6) You can run with normal aches in well-worked muscles but stop if you feel pulling or cramping or cracking in your ankles, knees or hips -- continuing to run with these symptoms could knock you out for weeks; 7) Run on an even surface to keep your ankles, knees and hips aligned; 8) For overall fitness, run and resistance (weight) train on alternating days; 9) If weight loss is your goal, be sure to eat a healthy diet; 10) Don't listen to the purists who think there's only one way to run; Do whatever it takes to make running fun and enjoyable for you and you will keep going.
Having the right gear doesn't make the runner, but it just might motivate the runner to get off the couch if it helps them enjoy the sport more. When people ask me how I can run three times a week for so many years, I tell them I have a choice: I can listen to tunes at home on the couch or while running outdoors. Running for your life, like everything else you do, will be as enjoyable and productive as you make it.
See you Thursday, November 19th, for Fast & Easy Guitar Lessons Are For Dummies...
