Jom Sukan!

So much in life seems inflexible and unchangeable, and part of the joy of running and especially racing is the realization that improvement and progress can be achieved. 

Nancy Anderson, runner 

Running for Beginners

Get Started the Right Way

Running isn't for everyone, but it's one of the best exercises you can do for your heart, your body and to burn extra calories. It's also one of the more accessible activities - all you really need is a good pair of shoes and a place to run...no fancy equipment, special skills. But, even though it's accessible, it isn't always easy starting a running program. It takes time to build up the endurance to run for even a short period of time, even if you've been walking, cycling or doing other activities. Don't give up! There's a way to become a runner without killing yourself if you're patient and follow these easy steps. Before you get started, visit your doctor and get the okay to start a running program.

Step One: Get Geared Up

The Shoes

The most important piece of equipment you'll need is a quality pair of running shoes. Your best bet is to visit a specialty running store. If you have an old pair of running or walking shoes, take them with you. The sales folks in running stores are experts and can often look at the wear pattern on your old shoes to help them pick the right shoe for you. Wear or bring the socks you plan on wearing while you run and test the shoes out by running or walking around the store. Plan on spending anywhere from $70 to $100 for a good pair of shoes. Our Running Guide has more tips for choosing running shoes. A great online resource is the Shoe Dog at Road Runner Sports.

The Clothes

What you wear when running comes down to comfort. A simple pair of shorts and a tee shirt will work fine. Most runners opt for running shorts, which generally have a split leg, built-in underwear and a nifty key pocket. It's a good idea to buy clothes that wick sweat away from the body such as CoolMax or Lycra. For quality running clothes, visit Road Runner Sports and browse away!

Step Two: Set Your Goals

First, figure out where you'll run. If you're going outside, try to find roads made of dirt or asphalt rather than concrete, which is hard on the body. Remember to wear reflective clothing when running at night and to run towards traffic so you don't get nailed by a car. If you go to a gym, the treadmill offers a cushy surface to run on while protecting you from the elements.

Second, realize you'll spend more time walking than running your first time out. Start with a brisk 10-minute walk and then alternate 30 seconds of running with one minute of walking about 3 days a week. Each week, increase the amount of time you run and decrease the amount of time you walk. Your pace should be comfortable so that you can hold a conversation. If you can't breathe, slow down! If you're following your program consistently (i.e., at least three days a week), you should be running continuously for 20 to 30 minutes by the fourth week. When you start out, you should be focused on time not intensity. Once you can run continuously for 30 minutes or so, you can start going faster.

Step Three: Dealing With...

Side stitches are fairly common when you start running. No one knows why they occur, but there are some things you can do to minimize them. One cause is running before you've completely digested a meal, which may cause stomach cramps. Wait 2 to 4 hours after a large meal before running. Side stitches can also be caused by weak stomach muscles. Your abs do a lot of work to keep your body in position while you're running. Doing consistent ab and lower back exercises will help strengthen your torso and reduce those stitches. If you get a side stitch while running, slow down to a walk and try holding your hands up in the air as you take deep breaths. Sometimes pressing into the cramp and massaging it can help, too. Our Sports Medicine Guide offers more tips for reducing side stitches.

Shin splints are another distressing side effect of running, particularly if you're a newbie or if you've increase your mileage or intensity. One way to avoid shin splints is to cross train with another activity like biking or swimming. If shin splints are a recurring problem, you'll want to make sure that your shoes are still providing support and that you stretch after your run (or after a warm up if your shins feel tight). Follow the RICE (rest, ice, compression, elevation) method of treatment immediately after your run and reduce your mileage and/or running surface if it's a chronic problem. More on shin splints.

Running is a great way to get in shape, burn lots of calories, make your heart healthy and increase bone density. Be consistent and you'll be training for your first race in no time!

How To Start Jogging for Beginners

I find jogging one of the best way to lose fat. It can be done anywhere as long as you have your jogging shoes with you. Personally, I jog around my condo – up onto the carpark, around the playground and building. It is repetitive, but it is what is most convenient for me.

The best time to jog is in the morning, right after you wake up. If you are planning to lose fat, don’t take breakfast. Just drink a large glass of water. You may want to add a little salt if you are afraid of cramps. Stretch for 5 minutes but be careful not to overstretch as your body is still not warmed up yet. By not eating prior to your job, you will force your body to utilize its fat reserves.

If it is your first time running in a long while, start with 10 minutes of slow run non stop. Do not stop unless you feel some kind of chest of head pain. Try to keep your breathing consistent. Perhaps you can breathe according to your steps. The most important rule when you are starting out is not to push the body to hard. Your main goal is to build or regain stamina in the first two month.

At the second run, keep your time to 10 minutes. At the third run, increase the time to 12 minutes. At the fourth run, keep your time at 12 minutes. At the fifth run, increase the time to 14 minutes. Basically, you increase your time by 2 minutes every second run. This will allow you to gradually increase your stamina without hurting too much. Keep doing it until you reach 60 minutes.

As a beginner, do not worry about speed. Just run at a speed where you feel you can still talk to someone. If you gasping for air, it’s probably too fast. An important technique to remember for beginners is the heel-to-toe technique. Land softly on the heel, roll forward to the ball of your foot and push off with your toes. A common mistake that many beginners make it is to land to heavily with a pounding action.

Finally, have fun. Don’t think of it as a chore. Imagine yourself getting healthier each time you run. Go do it today!

Credit to: cnergyfitness.blogspot.com

Weight loss and weight control through exercise and physical activity

Exercise helps to control your weight by using excess calories that otherwise would be stored as fat. your body weight is regulated by the number of calories you eat and use each day. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will use extra calories.

Regular exercise is an important part of effective weight loss and weight maintenance. It also can help prevent several diseases and improve your overall health. It does not matter what type of physical activity you perform--sports, planned exercise, household chores, yard work, or work-related tasks--all are beneficial.

Studies show that even the most inactive people can gain significant health benefits if they accumulate 30 minutes or more of physical activity per day. Research consistently shows that regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight. Whether you are trying to lose weight or maintain it, you should understand the important role of physical activity and include it in your lifestyle.

Balancing the calories you use through physical activity with the calories you eat will help you achieve your desired weight

a) When you eat more calories than you need to perform your day's activities, your body stores the extra calories and you gain weight b) When you eat fewer calories than you use, your body uses the stored calories and you lose weight. c) When you eat the same amount of calories as your body uses, your weight stays the same.

Any type of physical activity you choose to do--strenuous activities such as running or aerobic dancing or moderate-intensity activities such as walking or household work--will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity a part of your daily routine. EXERCISE IS MEDICINE!

The benefits of exercising is well documented (and very long). A few to highlight:-

Lowering Cholesterol - Raises HDL ("good" cholesterol) and lower LDL

Diabetes - Lowers excess blood sugar levels, strengthen muscles and heart, improve circulation and reduce stress

High Blood Pressure - reduces level of stress-related chemicals in the bloodstream that constricts arteries and veins, lower resting heart rate and helps reduce blood pressure.