January / February 2000
part II
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Prescriptions for running longer, faster and better
- GO LONG
Novices should run five days a week, increasing mileage gradually over six weeks. The first week jog for 5 minutes and walk for one, for a total of 30 minutes each day. Add one minute of jogging each week. Work up to alternating 15-minute jogs with 5-minute powerwalks, for a total of 40 minutes. - SET THE PACE
To prevent flaming out fast, run at a pace of 90 steps per 30 seconds. This will also keep you from overstriding, which can lead to injuries, says Garfield. - TAKE FORM
Keep your body weight over your feet and your shoulders relaxed. Arms should be bent at 90 degrees or less; don't let hands swing across the body's midline-it will throw off your balance. - MOVE UP
When running uphill, shorten your stride and keep your head up. Downhill, take small strides to keep yourself stable.
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Caught In Kellie's Web's Disclaimer: All information in this article is for entertainment purposes only - atleast as far as this web site is concerned - please use good judgement of your own physical limitations and consult your physician before starting any fitness program.