![]() ![]() Tell someone where, and for how long, you are running. Include different forms of exercise in your weekly training program, such as flexibility and strength training.You can try another form of exercise such as swimming or cycling on ‘rest’ days. Let your body rest for 24–48 hours between each run.Gradually increase your pace and distance but by no more than 10% per week. Drink extra water in the hours before and after running.Warm up and cool down before and after each run.Wear supportive shoes and comfortable clothes that will not restrict how you move.Try the parkrun program or Couch to 5k for programs for beginners. There are many running groups or mobile phone fitness apps that can help you get started and plan routes that suit you. ![]() While running can be a solo sport, you do not have to do it alone. A pedometer (step counter) can help you monitor your progress. Start by setting goals - begin small and increase your distance or speed gradually. But for some people, this lack of structure may seem overwhelming. One of the great things about running is that you can do it any time, almost anywhere and for as long as you like. You may need your running program adjusted to suit your body if you are recovering from injury or illness.If you are receiving treatment for cancer, first check with your oncologist if you should run. Some hormone treatments for breast, prostateand bone cancer can put you at an increased risk of bone fractures.A diabetes podiatrist can help you with foot care and shoe selection. Take good care of your feet, including selecting the right shoes. If you have diabetes, you are at an increased risk of foot ulcers.Ask your rheumatologist or doctor if running is the right sport for you. If you have damage to your larger joints such as your knees or hips, your doctor may advise that you choose a sport that limits the force on those joints. Health professionals encourage most people with rheumatoid arthritis (RA) to exercise - and running might be a good option.If you experience any pain, abnormal vaginal discharge or contractions while running, stop immediately and contact your doctor. ![]() If you can maintain a conversation while exercising, you are doing well. When running, the ‘talk test’ can help you check that you are not placing too much strain on your body. If you are new to running or have pregnancy health problems, you should check in with your doctor first.
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