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For your heart, for your head, for your body -think running.

Running is surely the most natural form of exercise. When you run, you move most of your major muscles in the body. You burn a lot of energy because the largest muscles are flexed such as the glutimus maximus (across your buttocks) and the larger thigh muscles.

You also improve your stamina and improve the efficiency of your heart.

If you have a fairly sedentary life your heart will be used to pumping at a certain rate. The muscles of the heart quickly lose their capacity to expand if they are not regularly pumped harder for more than a few minutes. They can also be trained to increase their capacity to pump more efficiently.

Running - even for a short distance- improves the rate the heart pumps and each pump will gradually be more efficient, which is why very fit people often have a remarkably slow resting heart rate.

Running does not have to be a solitary affair - you can find local running clubs who will welcome and support new runners - often giving you a mentor to help you improve over time.

It does not have to be expensive either - you can run in shorts and tee shirt - and they can be any make or name so long as they are comfortable, fit correctly and do not chaff.

Buy the best shoes you can afford as you will give them a lot of wear.

If you are very new to running, it is wise (and less embarrassing perhaps) to stay off roads and streets. Start running at games fields or tracks before you hit the streets- it can take a while for joints to accept hard surfaces.

Only run for as long as you feel comfortable. Take breaks when you need to, walking if necessary.

Run with a friend - if you start running with a friend of a similar fitness and level - or a group of you, you will find it easier to keep up and you can also encourage each other.

It is worth checking with your doctor before starting serious running if you have not ran for a time, or it is new to you. They can check your heart rate and pressure and advise accordingly. When you are running, if at anytime you feel ill, stop and go to your doctor.

Learn more about this author, Sammy Stein.
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