Tips on exercising (running)

Most of us think of the jogging exercise as just that, jogging. We never consider how or where to do it. What to wear or not to wear while jogging (running).

For so long, I also thought it did not matter where I did it or what I wore (my gear is probably not suitable I, realize now). This article is an eye opener for me. I guess it will be for many.

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Pick right gear and surface for jogging

Due to increasing awareness on the rising cases of lifestyle diseases such as cancer, diabetes and hypertension, Kenyans are increasingly taking up various exercises to keep these deadly ailments at bay.

Many opt to run since you don't have to spend any money, you can do it just about anywhere and you do not need prior training. Sports like swimming, badminton or tennis require some practice.

As the demand for housing increases due to the ever burgeoning urban population, open spaces or fields where people can exercise are slowly diminishing even in high-end neighbourhoods.

Many people, therefore, take to tarmac roads while jogging in the mornings or evenings – especially since they offer smooth running surfaces.

But doctors are now warning that running on such hard surfaces puts pressure on body joints and will eventually lead to knee or back injuries thus causing disability in later years.

Pressure

Dr James Mogire, consultant orthopaedic physician at Kenyatta National Hospital (KNH) says that when someone is running, the pressure exerted on their knees is equivalent to two, three or four times their body weight depending on how fast they run.

For instance, a person weighing 90 kilogrammes will put a force of about 360 kilogrammes on their knees when they sprint. "The faster you go, the heavier your body becomes for the joints to support it."

To mitigate this challenge, he notes that people who choose to jog on hard surface – such as tarmac, concrete sidewalks and asphalt pavements – should invest in the right kind of shoes that offer maximum levels of cushioning and support for the feet.

This prevents runners from landing with too much force on the ground as they jog. Sometimes these intense landings may be strong enough to shatter blood cells and reduce oxygen circulation to body organs.

"Putting on simple rubber shoes while running on tarmac doesn't help. You need proper sneakers designed for athletics which you can get from various sports shops locally," explains Dr Mogire.

The running shoes should also be replaced when they cover anywhere from 500 to 800 kilometres.

Mr Nico Pannevis, Olympic athletics coach and fitness expert, cautions that safety should always come first for runners.

"A good run is a safe run," he says.

He advises runners to always put on sports gear with bright colours to make them visible to motorist during the day or at night. This greatly helps to reduce accidents that may be fatal for these exercise lovers. Alternatively, they can avoid busy roads altogether.

"Running in groups for safety purposes is highly recommended, especially for women of all ages," says Pannevis.

Sports lovers acknowledge that working out as a team provides avenues for bonding and motivation which are crucial for sustaining a jogging regime.

Sometimes runners may feel "lazy" but members of the team will encourage them to keep going.

Some of the jogging groups in Nairobi include: Original Hash Harriers of Nairobi, Nairobi Hash House, Sunday Nairobi Hash House, Urban Swaras and Karura Forest Runners.

For those who wouldn't like to risk running on tarmac, Pannevis states that grasses and earth roads provide soft running surfaces that reduce the stress on the knees, ankles and tendons while running.

Soft surface

"Here, even if you have less sophisticated shoes, the soft surfaces cushion your joints from injury," Dr Mogire explains.
Unlike tarmac, sometimes these surfaces may be bumpy hence runners are advised to exercise caution to prevent injuries arising from falls.

Running on a treadmill can reduce some pressure on body joints – compared to tarmac or hard cement roads – since the machine's running deck comprises of a smooth cushioned belt.

However, Dr Mogire urges runners to look out for quality gyms as some invest in low quality treadmills with hard surfaces which are health hazards. "You should be concerned if you keep feeling pain every time you are jogging on the treadmill."

Most runners who do treadmill running use machines at fitness clubs where they are members. This offers them the convenience of exercising at any time irrespective of the weather or time of day as most gyms open early and close late in the night. Some, especially those housed in hotels, operate for 24 hours.

But gyms can also be quite boring and monotonous. While using the treadmill, people just run on one spot and this prompts them to keep looking at the time hoping for the workout to end.

The gyms also rob runners of the freedom of open spaces. They are unable to breathe fresh air, see interesting places, or meet new people as they jog.

They also miss the touch of the wind's breeze on their warm skins as they jog. Such experiences often take people's mind off the gruelling exercise they are engaging in, and many end up covering longer distances than they would normally do on treadmills.

Source: Daily Nation

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