Running: Getting Started (eBook)

Jeff Galloway (Autor)

eBook Download: EPUB

2024 | 6. Auflage
240 Seiten
Meyer & Meyer (Verlag)
978-1-78255-541-4 (ISBN)

Infos

Running: Getting Started is the perfect guide for any person, at any fitness level, looking to start running for the first time, return to running after a break, or reset their training. Running coach and Olympian Jeff Galloway outlines what a new runner needs to know to get started, such as finding a running store and selecting the best pair of running shoes. Jeff also provides weekly training plans which follow his proven Run Walk Run® method. These plans can be tweaked depending on individual goals, making it easy to fit training into any lifestyle and stick with it. He also includes information important to every runner, such as nutrition and how to eat for running and weight loss, how to maintain good running form, how to stay injury free, how to stay motivated, how to prepare for that first race, and more. With this book, not only will everyone start running, but they will enjoy their runs so much they will continue to run until they're 100!

Jeff Galloway was an average teenage runner who kept learning and working hard until he became an Olympian. He is the author of the bestselling running book in North America (Galloway's Book on Running) and was a Runner's World columnist for more than 20 years, as well as an international speaker for more than 200 running and fitness sessions each year. His Run Walk Run® program has inspired millions to run and improve their running. His program's 99% success rate is based on Jeff's success with more than 500,000 runners.

Textauszug

CHAPTER 1

Why Run?

While the physical benefits from running can significantly improve the quality of life, the mental enhancements are amazing.

© AdobeStock

Many scientists who study the primitive beginnings of humankind believe that before our species was clever enough to make tools and coordinate hunting strategies, our ancestors survived because they covered long distances all day, walking and running to gather food. The endurance walks/runs made our ancient relatives smarter, and according to research, running continues to help us think better, work better, and feel better.

Competing for a limited supply in an increasingly arid climate and lacking speed and strength, our forbearers kept moving, collecting the leftovers that other animals had overlooked or left behind. In the process of pushing on to the next food supply, these primitive predecessors developed the muscle adaptations to cover long distances along with a variety of psychological and spiritual rewards for “going the distance.” So, in the eyes of many experts, humans evolved because they became long-distance athletes. Other specialists in primitive man believe that covering thousands of miles every year in small groups forced the development of human traits like cooperation and mutual support.

What is the evidence that our ancestors ran? Take the Achilles tendon. This is a marvelous mechanical unit which allows humans to move forward very efficiently and quickly, with minimum effort. This degree of sophistication is not needed for walking. Biomechanical experts believe that the Achilles tendon evolved to its advanced design because our early ancestors ran. The proof is pointing to the fact that we were born to walk—and run.

During the period of history when ancient man changed from four legs to two legs (for transportation), the human brain (frontal lobe) developed. Running—even in short segments—revs up this conscious brain improving vitality, attitude, and personal empowerment.

IS RUNNING BETTER THAN WALKING?

Walking is a great exercise which produces few injuries, while burning calories and building fitness. Once conditioned to recreational walking, one can burn many calories without realizing it. The purpose of this book is to offer walkers and sedentary people a gentle program that can improve the quality of their lives. Here’s how the transition occurred:

• At first, the walk was a bit of a challenge to the sedentary body.
• Each walk delivered some exertion-related relaxation and inner satisfaction.
• But after several weeks or months of regular walking, the walker’s improved fitness level reduced the postwalk rewards.
• The walker inserted a few short runs into the daily walks.
• The run segments became more frequent.
• After the run-walk-run days, the walker felt better than he or she initially felt in the beginning stages of walking.
• The walker integrates running into each workout, choosing the amounts of running and walking that work for that day and becomes a runner.

There is no need or goal to run non-stop at any time.

REASONS GIVEN FOR RUNNING

Many walkers start running because they need to squeeze their exercise into a smaller block of time. Often this results from running into a neighbor, co-worker, family member, etc., who was wearing a running T-shirt, or who was running through the neighborhood. The list of benefits from an individual will vary widely. Since I hear them every day from satisfied running “customers,” the following are some of the most common:

TOP REASONS THAT WALKERS SWITCH TO RUNNING

1. Running burns twice as many calories as walking the same distance.
2. Running delivers more relaxation.
3. Running controls fat much more effectively.
4. Running leaves one with a better attitude to face the rest of the day.
5. Running burns the same number of calories in about 30% of the time.
6. Running leaves one with a better dose of sustained physical energy.
7. Running bestows a greater sense of accomplishment—and empowerment.
8. Running gives one a sense of freedom not delivered by other activities.
9. Running releases a hormone that grows thousands of brain cells. Check out my book, Mental Training for Runners, to read more on this.

As you begin to run, you will discover a wide range of positive feelings and experiences from body, mind, and spirit. This is your body’s way of overcoming the challenges of fatigue, aches, pains, and mental doubt. As you deal with each of these, you tie into the internal strengths that have been part of the human condition from the origin of the species. The result of this gearing up is an afterglow. A common reaction is that the run cleanses the mind. The rewards just keep on coming, and there are few internal feelings more powerful, or more directly connected to our being, than those that come from running.

INTERNAL REWARDS

Thousands of studies show that running turns on brain circuits for a better attitude, more energy, and a sense of empowerment to overcome challenges. That’s a major reason why we feel so good after a run. (See my book, Mental Training for Runners.) While the physical rewards described later are substantial, most long-time runners acknowledge that the psychological ones are unique and more powerful. Every day I hear from runners who have participated in a variety of other life activities. They tell me over and over again that running leaves them feeling better than anything else they do.

THE RUNNER’S HIGH

If you expect to be swept way into euphoria after every run, you will be disappointed. A very few runners experience this, on a very few runs. For most, there is a feeling of relaxation and enhanced well-being, with increased confidence. Once you get used to these subtle rewards, they become an important and powerful boost to your day. But, don’t be discouraged if you don’t get your version of the runner’s high every day. While a few beginning runners tap into the good feelings from the first day, most new runners, however, experience many peaks and valleys before the rewards become consistent. If a friend seems to enjoy running more than you do, just be patient and observant. By building your base of conditioning and by fine-tuning a few elements, you can enjoy almost every run almost every day.

ENDORPHINS

These hormones are natural pain killers. But, they also have a positive psychological effect, producing a lasting boost that can last for hours after a run. When you start running, internal monitors sense there will be pain and initiate endorphin production to manage it. Many of the good, relaxing, positive attitude effects of a run come from these natural drugs…which are totally legal.

VITALITY

Research shows that running turns on brain circuits that deliver more energy to our life for hours after a run. Before running, many runners experience low energy. After a run, it is very common to feel energized and motivated to cope with the challenges of the day and enjoy leisure time to the maximum.

AN ATTITUDE ADJUSTMENT

Running turns on the “good attitude circuit” better than other activities. Attitude research reveals that runners have the highest levels of the positive factors and the lowest levels of the low (depression) factors. After almost every run, you will come away with a better attitude if you pace yourself conservatively and don’t go too far. When in doubt, go slower at the beginning and take more walk breaks.

ACHIEVEMENT AND EMPOWERMENT

Covering distance by foot gives one a sense of achievement. This is one of the simple but satisfying rewards that have been passed on by our primitive ancestors. The bottom line is that we feel better about ourselves when we have covered some distance on that day. There is even more enhanced self-esteem in pushing back your current endurance level. As you keep going farther on long runs, you feel an inner glow not experienced in other life activities. The sense of empowerment bestowed by a regular series of longer distance workouts inspires many to make other changes that improve the quality of their lives.

CREATIVITY

A number of artists have told me that they run because it improves their creative response. It has been known for some time that running is one of the best ways to activate the right side of the executive brain—the intuitive center of creativity. When athletes get into this right brain in a game, race, or match, they say that they are “in the zone.” You can be there, too. If you run at a level of exertion that is within your capabilities, the steady rhythm of the feet will often stimulate brain activity on this right side.

Runners often are surprised that after trying to solve a problem all day long, it is on a run that the solution seems to appear. For example, a runner at work often hits a logical wall when using the rational left side of the brain. While running, the creative right brain works quietly and subconsciously, searching for a way to get done what was needed. Many experts believe that the creative resources of this side of the brain are unlimited. Your intuition or gut instinct is engaged when you shift into the brain’s right hemisphere. As you intuitively run along, you return to some primitive areas up there which have subconscious judgment capabilities and other powers we...

Produkt-Details

• Erscheint lt. Verlag: 1.3.2024
• Verlagsort: Aachen
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Sport ► Leichtathletik / Turnen
• Schlagworte: injury free • Running success • running training • Run-Walk-Run Method • training plan • training program
• ISBN-10: 1-78255-541-2 / 1782555412
• ISBN-13: 978-1-78255-541-4 / 9781782555414