A five minute run could save your life
Recent research finds that running as little as five minutes a day can cut your risk of cardiovascular disease by almost half.
Even slow speeds are enough to reduce the risk of mortality, compared with not running.
Below are some tips to make running easier:
Watch your posture. You’ll run more efficiently, and sidestep injuries, with proper form. Keep your shoulders back to prevent slouching, and raise your head to the horizon, so you’re not looking down. You’re better off slowing your pace and having good form than running faster with poor form.
Be relaxed. Relaxing your shoulders and hands helps saves energy, giving you power where you need it, in your legs and feet. Your arms should be bent at about 90 degrees, with the motion coming from the shoulder, not the forearms.
Switch it up. Running the same old route gets boring and old real fast. So does running the same exact number of kilometres each time. Go out and explore different neighbourhoods or sights. It’ll feel new each time you do it.
Eat right. Just like you need petrol to power a car, you need food to fuel your run. It is suggested that you eat a small snack that combines carbs and protein, like a banana with a teaspoon of peanut butter, about 30 to 60 minutes before you run, to keep your energy high and blood sugar levels steady throughout your workout. The potassium in the bananas helps prevent cramping, too.
Listen to your body. If you feel any ongoing persistent pain, stop running. Your body signals you with a pain message, and you need to pay attention to it. The problem may just be a side stitch or a muscle cramp, but you still want to pay attention.
Many things can cause cramping; eating too close to your run, eating the wrong foods, shallow breathing or even dehydration. If caught with a cramp, try deep lung breathing, place your hand on your stomach and breathe deeply; your stomach should rise and fall if you’re breathing correctly.
Step gently. Running should not sound or feel like loud thumping, but rather like you’re running on a piece of glass and you don’t want to shatter it. Doing this will help you use your muscles and not your joints. You should land between your heel and mid-foot and then quickly roll forward.
Breathe consistently. Proper breathing brings more oxygen for muscles, which leads to more endurance. Keeping a good, steady pattern will help your body run more efficiently. Take deep breaths and exhale smoothly and keep a steady rhythm, making sure not to hold your breath.
Don’t forget to drink. When you run, you sweat. If you’re not adequately hydrated, your heart has to work harder to power your muscles; as a result, your running performance suffers. But worse, if you don’t replace lost fluids, you risk dehydration, which is serious business. Every hour of exercise increases your fluid debt. Dehydration can lead to swelling of the brain and even seizures.
