Mumbai: FIT@WORK
You are hardly going to believe this, but a recent study indicates that middle-aged members of a runners' club were half as likely to die over a 20-year period than those who did not run.
Any form of intense physical activity could do the trick, but running is the most fun. It reduces, not only the risk of heart disease, but also cancer and neurological diseases such as Alzheimer's, researchers at Stanford University have said. So, slip on your running shoes and let's get started.
There are rules to running
Beginning a running programme may improve your entire life as it strengthens your cardiovascular system and boosts your self-esteem, while also allowing you to appreciate the outdoors.
A track is the best option
If you do not have access to a track, asphalt is better than concrete or dirt. The silt along the roadside is even better.
Warm-ups and cool-downs are a must
Warming up and cooling down, before and after a run, is important. Do this by walk-jogging or jogging at a slower pace.
A drink goes a long way
Drink adequately for up to two hours before you start to run. Don't ever try to gulp water while running, or you might end up feeling nauseous. Drink as soon as you stop running, but even after your initial thirst is quenched, you still need to keep drinking so that you don't risk dehydration.
Food is fuel
Running on an empty stomach may cause you to run out of energy. Eat a light snack 1 to 1½ hours before running. Choose something high in carbohydrates and low in fat and select complex carbohydrates like whole grain cereals, pulses and beans. Eating complex carbohydrates helps keep your blood sugar stable. A bowl of cereal with a cup of milk and a banana is good.
After-run precautions
You need to replenish your energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) within the first 30 minutes after exercise. If you eat soon after your run, you can minimise muscle stiffness and soreness. A fruit smoothie with egg whites and whole wheat bread is ideal.
Celebs who run
Matt Dillon, Actor
The actor urges men who are trying to quit smoking to take up running as a hobby. He started jogging 10 years ago when he quit smoking, and insists the healthy lifestyle made him turn his back on cigarettes for good.
Matthew McConaughey, Actor
He usually goes for a jog in the mornings and is often spotted along a beach front or a mountainside on Sunday mornings.
What do the experts say?
Prashant Behl, Fitness Trainer
A treadmill could get boring
Running is considered a high-impact exercise with a great deal of recurring pulsation. When running outdoors, the body has to be alert to the type of surface you are running on. A track is the best option. On a treadmill, you are functioning mechanically, which could get boring after some time.
Tips:
>>It's best to eat four hours before a long run, and make sure the snack is light.
>>Stretch your body before beginning the run since that will reduce muscle stiffness.
Kajal Khaturia, Diet and Exercise Consultant
Not everyone should be running
Running isn't recommended for people of all age groups and weight. Check with your doctor if running is the right activity for you. Those with orthopaedic or heart problems, or those who are more than 20 per cent overweight, should brisk walk, not run.
Tips:
>>Like any activity, if you don't enjoy it, don't do it. But if you do, take your time, progress slowly and allow your muscles to adapt to the rigours of running.
>>If any part of your body hurts, take time off until it feels better.
Binisha Naik, Fitness Expert
People who run are more energetic
Running is not recommended for those with arthritic joints, osteoporosis or any kind of knee or lower back injury. They should stick to walking, swimming or cycling.
Why she recommends it:
>>When you run, you cover more distance per minute. So, there is more work done per minute as compared to walking, which results in a higher calorie burn.
>>People who run over a consistent period, build good stamina levels and are hence, more energetic.
