Guide to Running for Health and Fitness - By: Fred Salomon

Getting started on an exercise regimen can be a difficult first step to take, causing many people to be unsuccessful in being consistent with it. Medical specialists at the Mayo Clinic recommend seeing a physician before starting any exercise or weight loss regimen because every individual is unique and may have medical conditions or challenges that must first be addressed. They go on to say that some cardiac conditions as well as orthopedic issues may pose risks to persons engaging in anaerobic exercise. This includes any type of weight lifting activities. Assuming that an individual has been cleared by their physician for exercise and weight loss, it is suggested to start slowly if activity has not been a regular part of their routine. Commencing slowly with a moderately-paced stroll for twenty minutes to an hour, depending upon the person's conditioning level, is an ideal starting point.

The First Weeks of Training

Walking not only raises your heart rate, but it also increments oxygen-rich blood that reaches each muscle and provides the catalyst for a higher metabolism. When getting ready for a sports like a running competition, start with one full hour of vigorous walking (at a speed of about 4 to 4.5 MPH) for week 1 with 2-minute runs every 5 minutes. Weight loss is also a result of this type of interval training, as recommended by personal trainers. If an individual has a considerate amount of excess pounds to lose and is experiencing discomfort in their feet, the cause is probably flat feet. See a foot doctor for a professional opinion and treatment before exercising again. Treatment for flat feet that is addressed immediately in one's exercise regimen can stop more severe foot conditions from happening later.

Meeting the Challenges of Weeks 2 Through 5 Head On

Weeks 2 and 3 should concentrate on raising endurance for longer stretches of exercise. Getting muscles the essential oxygen they require during activity results in an increased ability to work out for longer spans of time. Whether walking or running, the heart will compensate its pumping performance as it begins to meet the muscles' needs for more oxygen in the blood. For weeks 4 and 5, interval training should increase by jogging for five minutes and walking for 2 minutes. For exercisers who are still new, maintain the activity for 30 minutes; advanced athletes should continue for up to sixty minutes. If foot pain develops in this stage of training, consult with a podiatrist about possible plantar fasciitis, a widespread condition among athetes. These types of conditions causes inflammation and tearing in the foot tissues. Ask the podiatrist about plantar fasciitis exercises that heal the condition. The best treatment is continuous therapy including plantar fasciitis exercises .

The Final Weeks Reap the Biggest Rewards

If you decide to get serious about it, in the final stage of getting ready for increased athletic performance, or for those who are simply trying to improve their health is to run for 10 minutes and slow the pace for 1 minute. At this point, novices are now in the intermediate stage and should keep this pace for thirty to forty minutes; advanced runners should do 60 minutes. Whether intending to lose weight or increase staying power, a jogging routine like this will increase energy from the very beginning. If painful feet proceed to be a problem at this point and treatment has already been received, try using running orthotics. These products not only supply support and cushion for optimal comfort, they can prevent injuries by relieving the effects of over-pronation.

About the Author

Many people are afflicted by painful foot problems, many of which are often caused by over-pronation. The foot care researchers at Footminders have designed a product line that relieves many of these conditions. The orthotics, shoe inserts and arch supports from Footminders are recommended by many podiatrists to provide the needed support and cushioning.

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