by Sophia Ryzhikov

Created on: March 21, 2009

There are several tips you need to know before you start running. If you have a pre-existing condition that might prevent you from exercising, or if you have previously been injured, it is better to consult a physician beforehand. However, there is no evidence that running, especially downhill or uphill, puts you at an increased risk of strain on muscles and joints. In fact, running on different terrain outdoors trains your muscles to be more coordinated. It will also help you to maintain healthy weight.

You will need to decide where to run, how long to run for, and what shoes to wear. Of course, you can run indoors, if your gym has a track. But fresh air runners will find that wind resistance and running up or down the hill burns more calories. Start out running for only 5-15 minutes, and increase to 30-40 minutes, or whatever is most comfortable for you. Listen to your body, so that if running downhill causes muscle soreness, jog uphill and walk on the way down.

When deciding where to run, choose a softer surface when possible. The most impact-absorbing surfaces include gravel and dirt, followed by asphalt. In low traffic areas, consider running on the side of the road instead of the sidewalk.

To keep your knees healthy, strengthen the shock-absorbing quadriceps thigh muscles by doing exercises that target this muscle group. Start by adding the following moves to your exercise regimen. Do three sets twice a week, 10 repetitions for each exercise. The first exercise is squat, during which you sit back with knees and body at a ninety degrees angle; then press into heels and squat. The second exercise is lunge steps, which involves taking a large step forward, and then lowering hips until the front thigh is parallel to the floor, with the knee directly over the ankle. Push off front foot to stand back up. Repeat with an alternating leg. For the third exercise, leg hops, hop forward and back on one foot, bending it at the knee. Land on the ball of the foot, then switch sides.

When choosing the best new shoes for walking, decide what is important for you in a shoe, and consider the intensity of your workout. If you are going to run for long distances, buy a shoe that packs padding where your foot lands in the heel, for example, Asics Gel Fluent LV shoe. This will add just the right support for a smooth, comfortable running experience. If you tend to get blisters on your feet, choose a design that is seam-free, and will stay smooth against your skin, while stretching for extra room, such as Adidas Supernova glide. If you will be running outdoors, buy lightweight shoes. If you will be running in hot weather, get shoes with a breathable mesh, so that air will circulate into and out of shoes. These tips will guarantee that you are comfortable and healthy while you run.

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