Keep Yourself Active

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"What could be a better way to cut that extra flab? Running. With various health benefits attached to it, experts vouch that it’s one of the best cardio exercises"
What’s more, they even say that once you enjoy running you will never ever stop. Take Thirty-three year-old Pramila Aiyappa, double Olympian and Ekalavya awardee for instance. She has been running from her younger days. Running was such a passion for her, that she’s running even today. “In school, I would compete with boys not girls. I got more motivated. Then finally I got into sports completely, of course, with support from my parents,’’she said. The best part of running, according to her, is that it helps one to put one’s worries behind. “It’s only then will you enjoy it. You will also run long and live long,’’ she added. However, she has a word of advice for aspiring runners, especially beginners. According to her, first-timers should start walking first and then after they are comfortable with walking, they should try running short distances, say 500 metres. Gradually, increase the distance.

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“One has to be self-motivated otherwise they will not enjoy it. Also, it is important to fix targets while running,’’ she said, adding that it’s definitely a good exercise to cut down on calories. Experts opine that people should be careful about the surfaces they are running on

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• For instance, they should avoid running on hard surface like roads as it could cause injuries. B P Aiyappa, an athletic coach, said: “ When one runs on hard surfaces, it does not absorb the shock, resulting in knee/ankle injury. So, if people want to run then they must remember a few things related to running,’’ he said. For instance, to begin with, running enthusiasts should do some warm-up exercises. It’s better to run on grass or on mud as it absorbs more shocks, preventing any injuries especially for a non-athlete.
• “Another factor one has to remember is to keep the heart rate at a certain level. Generally the heart rate for everyone is 220 - their respective age = maximum heart rate. So, 50-60% of the maximum heart rate should be maintained while running, which will help the person to run for a longer time and burn more calories. If one reaches maximum level of heart rate, then they will stop the activity in no time,’’ Aiyappa explained. V R Beedu, former national athletic and physical conditioner and professional coach said that there’s no age group for running. “Running is part of life. It’s a fitness activity—it makes the body stronger as all the major systems are involved. However, one must follow the guidelines before running,’’ he added.

RUNNING GUIDELINES

• Begin by walking slowly, and then move on to running short distanceshemoglobin production.
• Gradually increase running distance
• Fix targets while running
• Rather than running on roads, try to run on grass and mud, which are better shock absorbers
• Before running, do some warmup exercises
• It is important to maintain heart rate while running — this will allow you to run for a longer period of time and burn more calories