Runner’s World December 2006
By Jeff Galloway
The Starting Line
THE EXCUSE (and how to beat it)
I don’t run because I don’t feel safe.
Accidents happen- they’re part of life, and of running. But
if you’re proactive about safety when you run, you can reduce
the chance of an unfortunate incident. Keep these tips in mind.
1. Always run facing traffic and assume that drivers don’t
see you. As you run, stay alert to potential problems ahead- a car
swerving to avoid a pothole or not moving over because of oncoming
traffic- and be ready to reach quickly.
2. You’re better off not wearing headphones during out door
workouts, but if you insist, keep the volume low and keep one ear
uncovered so that you can hear as much surrounding noise as possible.
You can’t react to things like approaching traffic if you
don’t hear it coming.
3. Always be aware of your surroundings and trust your instincts.
If you sense that an area is unsafe, don’t run there.
4. Run with a friend or as group, since there is safety in numbers.
If you have to head out on your own, carry ID and let someone know
where you’ll be running and when you should return. Check
in again after your run.
Q: Will inhaling through my nose and exhaling through my
mouth help me to run better?
A: No. While running, it’s best to breathe as naturally as
possible. For most people, that means inhaling an exhaling through
both the nose and the mouth. Research has shown that only 27 to
40 percent of a person’s total oxygen intake occurs through
the nose during heavy exercise. Consequently, if you inhale only
through your nose, you limit the volume of air you can take in.
(SAY WHAT?) Running Jargon, Translated
Runner’s High: A feeling of exhilaration
during a run. Runner’s high is thought to be brought on my
the secretion of endorphins- feel-good proteins released in the
Quick Fix: TOO MUCH BOUCE
Simple Solutions for Common Running Mistakes
“Bounce” is the distance your feet travel off the ground
when you run. You must have minimal clearance to avoid cracks in
the sidewalk, rocks on trails, and the like. But the higher you
lift your feet, the more pounding they must endure as they return
to earth, over and over again. Extra vertical bounce also expends
valuable energy and muscle resources pushing your body weight up
in the air, which leads to premature fatigue and muscle breakdown.
The most efficient running stride is a shuffle, where your feet
stay low and only lightly touch the ground with each step. Learn
to keep your feet low and run with a light touch by doing this drill
once or twice a week in the middle of a run.
1. Time yourself for 30 seconds and count the number of times your
left foot touches the ground.
2. Walk or jog for 30-60 seconds.
3. Do another 30-second “cadence count,” trying to increase
the number of left-foot touches by one or two. Increase gradually,
with an average count around 40 (it’s okay to start lower
and end higher).
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