12 Reasons You’re So Tired and How to Bounce Back

When people ask you how you are, how do you respond? Do you say you're fine—or tired?

If you were too exhausted even to answer the question, you're not alone: Fatigue is endemic these days. Here are a dozen potential reasons behind that run-down feeling and how you can re-energize yourself.

1. You're bored.

Boredom happens when parts of your life have created a rut of routine, says clinical psychologist Judith Sills, Ph.D. "There's not enough zap in your brain," she says. Sills, author of The Comfort Trap (Viking, 2004), concedes that humans are creatures of habit, so routines are essential for life. But comforting routines and habits can become deadening. That's when lack of zing can translate into fatigue. There's a loss of energy when you have nothing to stimulate you, she says.

The fix: Do something new, Sills suggests. Even small changes, such as a two-day getaway, can be life-affirming. "There's a clear link between our emotions and the anticipation of satisfaction and physical energy," she says. Changing your routine also helps. Try driving down a different road or eating food you haven't tried before. "When you take in new information, your spirit feels a sense of possibility," says Sills. "It's mind food."

2. You have allergies.

Think of allergies as the body's way of fighting unwanted guests. The trouble starts when allergens, such as pollen, certain foods, or animal dander invade the mucous membranes of the eyes and throat, says Lily Pien, M.D., an allergist at The Cleveland Clinic. This triggers the body's antibodies to fight the invaders, causing a release of histamines. The body's reaction to the allergens is often excessive, leading to sneezing, shortness of breath or itching. "It's these reactions that wear you down, especially when they keep you from sleeping." she says.

The fix: "Don't misdiagnose yourself," says Pien, "Most people are allergic to more than one substance." She advises seeing an allergist and getting a skin test to determine the allergens that may be affecting you. Antihistamines and nasal steroid sprays are both typical treatments, she says, and adds that 20 percent of the U.S. population suffers from allergies.

3. You're over-caffeinated.

It seems like a contradiction, but caffeine, a stimulant to the central nervous system, can actually make you tired, says Cheryl Forberg, a registered dietician and the author of Positively Ageless: a 28-Day Plan for a Younger, Slimmer, Sexier You (Rodale Books, 2008). A once-a-day dose in the morning in tea or coffee is fine, she says. But people can create a vicious cycle when they keep ingesting more caffeine to counteract the exhaustion they feel after the previous dose wears off. And, she adds, the cumulative effects of the day's caffeine—such as increased heart rate and a rise in blood pressure—can also keep you from getting a good night's sleep.

The fix: Consider antioxidant-rich green tea, says Forberg. A cup of green tea contains 50 mg of caffeine, compared to coffee's 137 mg and black tea's 65 mg. Not eating or drinking high-caffeine foods and drink—including dark chocolate and certain soft drinks—from late afternoon on is also a step towards restful sleep. Keeping caffeine to a minimum is the best way to go, she says.

4. You're multi-tasking.

Doing one thing at a time is a luxury for most people. But multi-tasking has its downside. "When you multi-task, you need to switch back and forth from one project to another and monitor all the projects simultaneously," says Neal Roese, Ph.D., a professor of psychology at The University of Illinois at Urbana-Champaign. Multi-tasking is a big drain on glucose, which fuels everything the brain does, he says. Not surprisingly, studies show that too much flitting from one task to another ultimately leads to errors and fatigue. Ingesting sugar may keep you going temporarily, but eventually you crash.

The fix: The trick, says Roese, is to keep your projects down to a minimum; he suggests no more than three at a time. Prioritizing your projects and taking the short frequent breaks that allow glucose levels to be restored are also useful strategies.

5. You're anemic.

People with anemia typically don't have enough red blood cells in their body. And, because these blood cells are the body's transportation system for oxygen, fewer of these cells mean less oxygen makes its way to the cells—including that of the brain. "People whose cells get less oxygen may be less able to concentrate and they may feel less energetic, says Alan Greene, M.D., clinical professor of pediatrics at Stanford University and the author of Raising Baby Green (Jossey-Bass, 2007). The most typical type is iron-deficiency anemia, but loss of blood cells through internal bleeding can also be a cause. He says anemia is especially harmful to children, who need the oxygen to fuel their developing bodies and brains.

The fix: Greene advises taking a blood test. On a complete blood count (CBC) test, a low hematocrit indicates anemia (hematocrit measures what proportion of blood volume is made up of red blood cells). Testing serum ferritin, a measure of the body's iron stores, can detect iron deficiency, which can cause symptoms even before full-blown anemia develops. Eating iron-rich foods like lean meat, poultry and beans can help increase the supply, especially when accompanied by foods high in vitamin C. Greene also suggests women and children take supplements that contain iron. Men should speak with their physicians first before taking iron supplements, as their bodies don't easily excrete any excess, and too much of the mineral can also be a cause of fatigue.

6. You have poor posture.

Standing up straight looks impressive and, it turns out, has health benefits. If you hunch your shoulders forward, don't equally distribute your weight on both feet, or create an inward curve in your lower back, you're setting yourself up for fatigue, says Kathleen Koch, an exercise physiologist at The Cleveland Clinic. That's because it's harder for blood to nourish muscles that are being held in inefficient positions typical of bad posture. "Reduced blood flow means your heart and lungs have to work harder, and this makes you tired," she says. Sitting improperly and even running with poor form has the same effect.

The fix: Koch suggests strength and core training to address poor posture. For example, she says to correct slouched shoulders—a sign that the chest muscles are disproportionately stronger—you need to strengthen the muscles in the upper back. Because poor posture is a good indicator of muscle imbalance, it's important to train all muscle groups equally, she says.

 7. You have an underactive thyroid.

One of the top medical reasons for a slow metabolism and low energy is hypothyroidism, says Nunilo Rubio Jr., M.D., assistant professor of endocrinology at The University of Texas Medical School at Houston. Women are more predisposed to the condition, which is from the thyroid gland's secreting less of its hormones. This, in turn, causes fatigue, as well as weight gain, intolerance to cold, and dry hair and skin. Rubio calls it the "turtle effect." Unfortunately, in most cases, it's the body's own autoimmune response that's to blame. The antibodies involved gradually can damage and, in some cases, destroy the thyroid, a condition known as Hashimoto's thyroiditis. In severe cases, says Rubio, metabolism slows down so dramatically that the patient usually requires an intravenously administered dose of thyroid hormones.

The fix: Rubio suggests those suffering from fatigue ask their physician for a blood workup to determine the level of thyroid- hormone activity. If you're diagnosed as having hypothyroidism, a doctor will typically start thyroid-hormone replacement therapy. Once thyroid-hormone levels are restored, energy usually returns to previous levels. (Although iodine deficiency is often linked to hypothyroidism, most people in the U.S. get adequate amounts by using iodized salt and eating iodine-containing food.)

8. You have undiagnosed heart disease.

A heart that's unable to pump blood efficiently has to work harder to transport oxygen throughout the body. Fatigue is the result, says Nieca Goldberg, M.D., cardiologist and author of Dr. Nieca Goldberg's Complete Guide to Women's Health (Ballantine Books, 2008). Several conditions can cause the heart to overexert itself, including clogged arteries, high blood pressure and heart-valve problems. Typically, fatigue due to undiagnosed cardiovascular condition manifests after exertion.

The fix: If you've ruled out anemia, hypothyroidism and infection, and you still feel tired, it's important to get diagnosed for potential heart problems, says Goldberg. Tests typically include an echocardiogram to see how the blood is pumped through the heart, and a stress test to reveal arterial blockages. Not pinpointing heart disease as early as possible can mean more severe symptoms over time, such as shortness of breath and fluid build-up.

9. You're not exercising enough.

It seems counterintuitive that doing nothing can make you fatigued, but it's true. "If you move, you'll feel less tired," says Dr. Koch of The Cleveland Clinic. When you're sedentary, she says, your metabolic rate decreases and you burn fewer calories, so you feel exhausted. Exercise gets that metabolic rate up, which means more energy, and not only the physical kind. People who say they're tired are often depressed, says Koch. Exercise increases the production of dopamine, a hormone that's a mood enhancer.

The fix: Literally, start with small steps. Koch says that research confirms that even a 10- to 15- minute daily walk provides cardiovascular health benefits But, she advises, don't forget to include strength training in the mix, which helps build lean muscle mass. Overall, increasing your amount of weekly exercise means you'll be able to burn even more calories, she says. And that means even more energy at your disposal.

10. You're dehydrated.

At least half of our bodies and 92 percent of our blood consist of water. "Water serves as a medium for the body to perform its life-sustaining functions, such as regulating body temperature and eliminating waste," says Toby Amidor, a registered dietician in New York City. "If you don't ingest enough water to help these metabolic reactions occur, you'll become tired or lightheaded."

The fix: At the first sign of thirst or dizziness, all you need is a small amount of liquid, as little as half a cup or water or fruit juice, says Amidor. Although many people drink huge quantities of water daily as a matter of course, she says many experts now suggest that people simply heed the body's signals for hydration. The water in fruits and vegetables also count as part of your intake, says Amidor. The caveat, though, is that older people often lose their sense of thirst and need to be reminded to hydrate on a more regular basis. For the rest of us, making sure we have access to water as needed—in portable non-plastic containers—is a good option.

11. You're pre-diabetic.

Glucose supplies energy to the body and brain. It's not surprising that not enough glucose will make you extremely tired. But the same is true when you ingest too much, says Dr. Greene. Normally, the act of eating signals the body to produce insulin which, in turn, fuels the cells with energy. But, says Greene, when you're pre-diabetic, your body can become insulin-resistant—overeating or ingesting too many simple carbs is often a factor. The result is all that excess glucose doesn't get into the cells, but rather it gets stored as fat or spills into the urine, and you grow tired.

The fix: A fasting blood sugar test will determine if you're pre-diabetic, says Greene. If you fall into that category, consider it a wake-up call to change your eating and exercise habits. Greene recommends a Mediterranean-type diet, consisting of whole grains, lots of fruits and vegetables and moderate amounts of healthy fats.

12. You have sleep apnea.

Many people with sleep apnea don't even know they have it, says Michael Breus, Ph.D., a clinical psychologist in private practice whose specialty is sleep disorders. Sleep apnea, which is typically caused by anatomical problems, impels the sleeper to stop breathing, sometimes as many as 150 times an hour. When breathing shuts down, even for only a couple of seconds, there's less oxygen supplied to the brain. The body senses the danger and wakes you to breathe. "In severe cases, this constant waking is comparable to total sleep deprivation," says Breus, who's author of Beauty Sleep: Look Younger, Lose Weight and Feel Great through Better Sleep (Plume, 2007).

The fix: See a medical professional who's certified in sleep medicine or clinical sleep disorders, says Breus. You'll be referred to a sleep center for diagnosis. The most popular form of treatment is a continuous positive airway pressure machine (CPAP), which shoots air through the nasal passages and throat while you're asleep. Other solutions include using nose filters, dental appliances to help correct jaw displacement, or surgery to remove excess throat tissue which tends to accumulate in overweight people. Weight loss may eliminate the condition entirely in some cases, says Breus.

 

Source: Coeli Carr for MSN Health & Fitness

To Stretch Or Not To Stretch

Author: Stan Reents, PharmD

If the average person was asked to define "fitness", he/she might point to the ability to run a distance race (ie., "aerobic fitness") or the ability to lift a large amount of weight (ie., "muscular strength"). But, flexibility is a component of fitness too, even though it may not get as much attention or respect as its siblings.

This brings us to the concept of stretching. Almost all athletes — from elite athletes down to the weekend warrior types — stretch. Thus, it seems intuitive that stretching prevents injuries….why else would everybody be doing it, right?

Indeed, recent studies have shown that stretching can influence the viscosity of the tendon and make it significantly more compliant. Thus, many believe that increasing the flexibility of a muscle-tendon unit promotes better performances and decreases the number of injuries. Because of this belief, stretching exercises are regularly included in warm-up and cooling-down exercises. However, the sports medicine literature is divided on whether stretching prevents injury.

But, before we get into the science, let's review some basics:

TYPES OF STRETCHING

To be precise, stretching can be classified into 5 different types:

• Ballistic Stretching: This is defined as: rapid lengthening (stretching) of a muscle by the use of jerking or bouncing movements, for example, bouncing down to touch your toes. This type of stretching is not recommended. In fact, it mimics the type of sudden stress that produces muscle injuries in the first place. Jerking a muscle into a full stretch causes it to lengthen beyond a safe stretch and may injure the muscle…exactly the opposite of what you are trying to achieve with stretching.

• Static Stretching: This type of stretching is characterized by a slow and sustained (eg., for 15-60 secs) lengthening of a muscle by the athlete without help from a partner. This is one of the best types of stretching because it does not pose the risk of injury to muscle and connective tissue as ballistic stretching does.

• Passive Stretching: Passive stretching is identical to static stretching, except that a partner is used to gradually move the arm or leg. The advantage of using a partner is that a greater range-of-motion can be achieved compared to stretching without a partner.

• Isometric Stretching: Isometric stretching is simply static stretching with the aid of an immovable object.

• Proprioceptive Neuromuscular Facilitation (PNF) Stretching: PNF stretching sounds more complicated than it really is. Technically, PNF stretching involves passive muscle lengthening with the use of a partner after an antagonistic muscle is contracted. PNF stretching is considered to be an excellent technic however the risk of injury is slightly greater than the other methods since the range of the stretch can be greater.

STRETCHING TO IMPROVE FLEXIBILITY

One of the benefits of stretching is that it does improve flexibility, albeit, short-term. Stretching, combined with warming up, has been shown to increase the flexibility of the ankle, hip, and knee joints (Thacker SB, et al. 2004). However, an improvement in flexibility does not automatically mean fewer injuries or improved athletic performance. This is where there is confusion in the literature.

STRETCHING AND MUSCLE PERFORMANCE

As mentioned above, while stretching does increase the flexibility of specific joints, greater flexibility, in turn, does not always lead to improved performance. After static stretching, the muscle-tendon unit is weaker for 10-15 minutes (or longer, see below). This phenomenon has been called the "stretch lag" period, or, "tendon slack".

In fact, in some cases, stretching actually worsens (measurements of) muscle performance. Stretching has been shown to impair maximal voluntary contraction force (Behm DG, et al. 2001), muscular endurance (Kokkonen J, et al. 2001), and one-repetition maximum (Kokkonen J, et al. 1998) when it occurs just prior to the performance assessment.

A study of 40 females using a vertical jump test to assess muscle performance revealed that adding PNF stretching to a general warm-up routine worsened jumping ability (Church JB, et al. 2001).

Another study shows the effect of stretching on muscular strength over time (Fowles JR, et al. 2000). Subjects performed 13 stretches of the plantar flexors, holding each stretch for 135 seconds during a period of 33 minutes. Maximal voluntary isometric contraction (MVIC) was assessed 6 times during the ensuing 60 minutes. MVIC was depressed as follows:

Time / Percent Strength Decrease

• Time 0: -28%
• 5 min: -21%
• 15 min: -13%
• 30 min: -12%
• 45 min: -10%
• 60 min: -9%

The authors concluded that an intense prolonged stretch (of the plantar flexors) reduces maximum voluntary force for up to 1 hour after stretching.

STRETCHING TO PREVENT INJURIES

Contradictory findings regarding the ability of stretching to prevent injuries have been reported in the literature. Stretching recommendations are clouded by misconceptions and conflicting research reports. Apparently, no scientifically based prescription for stretching exercises exists (Witvrouw E, et al. 2004).

One fundamental issue to consider is that, even though stretching improves flexibility, most injuries occur during an extremity's normal range of motion (ie., during eccentric contraction). Thus, it is illogical to conclude that improving flexibility will prevent most muscle injuries (Shrier I. 2000).

In 1999, Shrier reviewed the literature on stretching to prevent injuries. He found 12 papers with acceptable study design. Of those, 4 showed that stretching was beneficial, 3 showed that stretching was detrimental, and 5 showed no difference (Shrier I. 1999).

Australian researchers reviewed the literature in 2002 and found that stretching had no beneficial effect on delayed-onset muscle soreness (DOMS) and did not reduce the risk of injury (Herbert RD, et al. 2002).

A subsequent literature review, published in 2004 (Witvrouw E, et al. 2004), was much more revealing. These authors proposed a possible explanation for why there is disagreement on the issue of whether stretching prevents injury:

Witvrouw and colleagues believe that the type of sports activity in which an individual is participating needs to be considered. Sports that involve a lot of bouncing and jumping activities with a high intensity of stretch-shortening cycles (SSCs) (eg. basketball, football, soccer, tennis) require a muscle-tendon unit that is compliant enough to store and release the high amount of elastic energy that benefits performance in such sports. If the muscle-tendon unit is not compliant enough, the demands in energy absorption and release may rapidly exceed its capacity. This may lead to an increased risk for injury of this structure. Thus, when a sport demands stretch-shortening cycles (SSCs) of high intensity, such as jumping or abrupt changes in direction, stretching may be important for injury prevention.

In contrast, when the type of sports activity contains low-intensity, or limited SSCs (eg. cycling, jogging, swimming), there is no need for a very compliant muscle-tendon unit since most of the forces come from active muscle contraction to generate motion. Strong evidence exists that stretching has no beneficial effect on injury prevention in these sports.

In other words, whether or not stretching prevents injury depends on the type of activity being considered.

Witvrouw and colleagues believe that if this point of view is used when examining research concerning stretching to prevent injuries, the reasons for the contrasting findings in the literature are in many instances resolved.

USE OF STRETCHING TO HASTEN RECOVERY AFTER AN INJURY

While stretching to PREVENT an injury is not always helpful, the use of stretching to hasten recovery AFTER an injury has been shown to be beneficial:

• Hamstring Injuries: A Greek study randomized athletes with hamstring strains to light stretching (once per day) or a more vigorous program (4 times per day). The study was conducted from 1996-2001 and randomized 40 athletes into each of the 2 plans. All 80 athletes received RICE (rest, ice, compression, and elevation). The stretching involved static stretching for 30 seconds per stretch session.

The authors found that normal range-of-motion was achieved earlier in the 4 times per day group (5.6 days vs 7.3 days) and the time elapsed prior to achieving full athletic activity was also shorter in the 4 times per day group (13.3 days vs 15 days) compared to the once/daily group (Malliaropoulos N, et al. 2004.).

• Plantar Fasciitis: For plantar fasciitis, also known as "painful heel syndrome" or "proximal heel pain", stretching of the Achilles tendon has been shown to be beneficial in reducing pain, stiffness, and increasing range-of-motion (McNair PJ, et al. 1996; Porter D, et al. 2002). One study reported that a non-weight-bearing stretch of the plantar fascia was better than the classic standing Achilles tendon stretch (DiGiovanni BF, et al. 2003).

SUMMARY

Thus, while there still is some controversy regarding stretching to prevent injury, some conclusions can be offered:

• Stretching to PREVENT injury is most helpful in sports that involve sudden changes of direction, such as football, soccer, or tennis or sports that require lots of jumping such as basketball or volleyball. Stretching appears to be less helpful in sports that produce less shock to the muscles, such as cycling, jogging, or swimming.

• Do not stretch extensively (if at all) within 15-60 minutes prior to a competitive event.

• If you do stretch prior to a competitive event, work that muscle group for a few minutes to help the muscle(s) recover to their normal length and power capacity. For example, if you have just stretched your hamstrings and the front of your thighs to get ready for a race, do some light jogging for several minutes before the race begins.

• Avoid ballistic stretching: It is more likely to cause injury than other technics.

• Stretching injured muscles does appear to hasten recovery.

FOR MORE INFORMATION

A very succinct, yet thorough, review of the sports medicine literature on stretching was published in the Sept./Oct. 2002 issue of ACSM's Health and Fitness Journal (see Bracko MR, below). Although this publication is intended for sports medicine professionals, the article is written in an easy-to-understand style.

For a "how-to" book filled with diagrams, get the classic Stretching by Bob Anderson. Even though this book was originally published in 1980, it demonstrates every kind of stretch and stretching routine you can imagine.

REFERENCES

Behm DG, Button DC, Butt JC. Factors affecting force loss with prolonged stretching. Can J Appl Physiol 2001;26:261-272. Abstract

Bracko MR. Can stretching prior to exercise and sports improve performance and prevent injury? ACSM's Health and Fitness Journal 2002;6:17-22. (no abstract)

Church JB, Wiggins MS, Moode FM, et al. Effect of warm-up and flexibility treatments on vertical jump performance. J Strength Cond Res 2001;15:332-336. Abstract

DiGiovanni BF, Nawoczenski DA, Lintal ME, et al. Tissue-specific plantar fascia-stretching exercise enhances outcomes in patients with chronic heel pain. A prospective, randomized study. J Bone Joint Surg Am 2003;85-A:1270-1277. Abstract

Fowles JR, Sale DG, MacDougall JD. Reduced strength after passive stretch of the human plantar flexors. J Appl Physiol 2000;89:1179-1188. Abstract

Herbert RD, Gabriel M. Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review. BMJ 2002;325:468. Abstract

Kokkonen J, Nelson AG, Andrew C. Acute muscle stretching inhibits maximal strength performance. Res Quart Exerc Sport 1998;69:411-415. Abstract

Kokkonen J, Nelson AG, Arnall DA. Acute stretching inhibits strength endurance performance. Med Sci Sports Exerc 2001;33:11A. (no abstract)

Malliaropoulos N, Papalexandris S, Papalada A, et al. The role of stretching in rehabilitation of hamstring injuries: 80 athletes follow-up. Med Sci Sports Exerc 2004;36:756-759. Abstract

McNair PJ, Stanley SN. Effect of passive stretching and jogging on the series elastic muscle stiffness and range of motion of the ankle joint. Br J Sports Med 1996;30:313-317. Abstract

Porter D, Barrill E, Oneacre K, et al. The effects of duration and frequency of Achilles tendon stretching on dorsiflexion and outcome in painful heel syndrome: a randomized, blinded, control study. Foot Ankle Int 2002;23:619-624. Abstract

Shrier I. Stretching before exercise does not reduce the risk of local muscle injury: a critical review of the clinical and basic science literature. Clin J Sports Med 1999;9:221-227. Abstract

Shrier I. Stretching before exercise: an evidence based approach. Br J Sports Med 2000;34:324-325. Abstract

Thacker SB, Gilchrist J, Stroup DF, et al. The impact of stretching on sports injury risk: a systematic review of the literature. Med Sci Sports Exerc 2004;36:371-378. Abstract

Witvrouw E, Mahieu N, Danneels L, et al. Stretching and injury prevention: an obscure relationship. Sports Med 2004;34:443-449. Abstract

ABOUT THE AUTHOR

Stan Reents, PharmD, is a former healthcare professional. He holds Personal Trainer and Lifestyle Counselor certifications from the American Council on Exercise and has been certified as a tennis coach by USTA. He is the author of Sport and Exercise Pharmacology (published by Human Kinetics). 

 

Staying Healthy in a Sick Economy

By: MANDY KATZ

ON Wall Street, when the going gets tough, will the tough get yoga mats?

Adding classes in yoga, meditation and other so-called mind-body regimens is just one way fitness professionals in the financial district are responding to recent economic uncertainties roiling their corporate clientele. Some are also offering shorter, cheaper personal training sessions and, in at least one health club, quiet discounts for members who lose their jobs.

Amid layoffs, concerns about staying buff could seem trivial. (Imagine the headline “World Markets Near Collapse: Muscle Tone Under Threat.) Yet, businesspeople themselves wonder how a perilous financial climate will affect their physical fitness — and if exercise could help them weather hard times.

Some struggle to squeeze in any workouts at all. But others, like Amy Sturtevant, an investment director for Oppenheimer & Company in Washington, find themselves doubling down on conditioning for relief. “Professionals are doing their best not to panic, but I know a lot of professionals who are panicking” about the markets, she said. “The only way to get away from it is to have some kind of outlet.”

Ms. Sturtevant, a mother of four, is training for her fourth marathon. With brokerage clients needing more hand-holding, she said, she stints on sleep rather than skip her 5 a.m. daily boot camp and 20-mile weekend runs.

But one of Ms. Sturtevant’s training partners, a portfolio manager, said in an e-mail message that she had not been as diligent as Ms. Sturtevant and had been “scarce” at their workouts. The portfolio manager said she had weathered some tough financial cycles, “but this one has been uniquely disabling.”

“Forget the 5 o’clock wake-up to run,” she wrote. “Who is sleeping?”

One business owner, Sheri David, is backsliding for business reasons. As chief executive of Impressions on Hold, a company based in New York that sells corporate voicemail systems, a tougher sales environment has meant Ms. David sees more of her customers and less of her personal trainer. Over the summer, she dropped from five sessions a week to three; by mid-September, she said, “it turned into one day for one hour.”

Her trainer, Chris Hall, chides Ms. David to make time and, when she does, to tune out her BlackBerry, she reported. “But I say, ‘You don’t understand — there’s 27,000 reasons I have to pay attention,’ ” referring to her accounts.

For his part, Mr. Hall — whose clients have included Catherine Zeta-Jones — is now offering 30-minute, “high-core, high-intensity” sessions and shared workouts, he said, “because people don’t necessarily have as much time as they used to, and they don’t want to spend as much money.”

According to the International Health, Racquet and Sportsclub Association, there are 41.5 million health club members in the United States. To keep them on the roster, clubs may be willing to bargain. Most customers who quit the Telos Fitness Center in Dallas, for example, must pay to rejoin. But, for suddenly strapped longtime members, “I’ll put a note in their file and we’ll let them pick up their membership without any fees,” said Clarisa Duran, the center’s sales and marketing director.

For Plus One, which operates in-house fitness centers, corporate accounts are the issue; until recently, its major accounts included the investment banks Bear Stearns, Lehman Brothers, Merrill Lynch, Goldman Sachs and Morgan Stanley. Though still operating in all of those except Bear Stearns (which closed in March), the company now must look to its recent expansion in other regions and industries for growth, said Tom Maraday, the senior vice president. (Google is one new client.)

“We’re a little experienced with stress because we went through 9/11 down here,” said Grace DeSimone, Plus One’s national director of group fitness. When disaster strikes, she noted, demand for yoga goes up, and on-site gyms exert a special pull: “People come and they want someone to talk to — it’s like Cheers.”

And, as in a bar, the televisions stay on. “In the banks, we have to keep the news on,” Mr. Maraday said. But at Cadence Cycling and Multisport Centers, TV’s show training videos rather than CNBC, because “we want this to be an escape,” said Mikael Hanson, director of performance for Cadence in New York.

During the Bear Stearns collapse, as becalmed financiers sought their escape, midday classes at the in-house gym grew crowded, according to a former Bear Stearns trader who declined to be named. When the final ax fell, they lost not just jobs but access to a club offering “everything,” she recalled, a hint of longing in her voice.

“They even gave you the shirts and shorts so you didn’t have to worry about laundry.” Now she can no longer get in her daily 5:30 a.m. workout. Her new employer has no gym and, with the markets erupting, her workday starts even earlier. “I wish there was a gym that opened at 5 in midtown,” the trader said, “but there isn’t.”

Stephanie Shemin Feingold misses a cushy fitness center, too. Since leaving a Midtown law firm in June to work at a nonprofit in Harlem, she’s been using her apartment building’s spartan fitness room. “When there are only three treadmills, it can get crowded pretty quickly,” she said.

“I’m lucky if I get in 20 minutes instead of the hour I used to do,” Ms. Shemin Feingold said. “My pants are getting tight. I’m going to have to figure out a new routine, because I can’t afford a new wardrobe.”

Fitness matters more than ever if you’re laid off, career counselors advise, not just for health, but to network and stay positive. “The last thing you want is to gain 20 pounds during a job search, ” said Dr. Jan Cannon, author of “Finding a Job in a Slow Economy.” “That just compounds that sense of, ‘What’s wrong with me?’ ”

Exercise, she added, can also spur creativity. “You know how we always have those ‘aha’ moments in the shower?” Dr. Cannon said. In the same way, “a good brisk walk can be very helpful.”

Jenny Herring, a Des Moines financial writer, usually walks or bikes for respite from the fulltime job search she began in June, after being downsized as part of the subprime mortgage fallout. But one day last month, feeling frustrated when her phone refused to ring, she varied the routine: “I said, I’m going to get outside, and I mowed the front and back yards” for exercise.

For a motivated few, extra time for conditioning actually proves a rare upside of unemployment. “A lot of people who are between jobs are using this downtime to go after a goal,” like a triathlon, said Mr. Hanson of Cadence Cycling.

Dr. Cannon recalled a client whose workouts last spring “got more frequent as time went on” — to block out the disappointment, and to give her something to get up and do every day.

“She lost 40 pounds.”

 

Train your brain: Can jogging make you smarter?

Physical activity boosts the flow of blood to the part of the brain that is responsible for memory and learning, promoting the production of new brain cells

Exercise won't just get you fit – it can also make you more intelligent. Simon Usborne discovers how to shape up your mind

We don't need to be told that exercise is good for us. We know that it combats cholesterol, we know boosts our hearts and we know it stops the pounds from piling on. But, beyond the obvious physical benefits of a good cycle, run or swim, a growing body of evidence suggests that getting breathless can also build the brain.

Spark: The Revolutionary New Science of Exercise and the Brain, which is published later this year, shows how even regular brisk walks can boost memory, alleviate stress, enhance intelligence and allay aggression. John Ratey, an associate professor of psychiatry at Harvard Medical School in Boston and the book's author, says that exercise stimulates our grey matter to produce what he calls "Miracle-Gro" for the brain. "I can't understate how important regular exercise is in improving the function and performance of the brain," he says. "It's such a wonderful medicine."

 

Happiness

If the mere thought of trudging round ice-bound playing fields at school was enough to bring you out in a cold sweat, the idea that exercise makes us happy might sound perverse. But, beyond the (potential) mood-lifting effects of fresh air and scenery, evidence suggests that pounding the pavement can also change the way our brains work to make us happier, or even stave off depression. "Exercise is as good as any anti-depressant I know," Ratey claims.

Last December, scientists from Yale University wrote in the journal Nature Medicine that regular exertion affects the hippocampus, the area of the brain responsible for mood. Tests on mice showed that exercise activated a gene there called VGF, which is linked to a "growth factor" chemical involved in the development of new nerve cells. Tests show that this brain activation lifts a person's mood. Participants in one recent German survey were asked to walk quickly on a treadmill for 30 minutes a day over a 10-day period. At the end of the experiment, researchers recorded a significant drop in depression scores. Scientists are now working on a drug that mimics the effects of the VGF gene to market it as an alternative to conventional antidepressants.

 

Stress

If, by around 4pm, it feels as if a stressful day at work has turned your brain to blancmange, it might not only be down to overwork or a shortage of double espressos. We respond to stress in the same way our ancestors did – by adopting a "fight or flight" response. Adrenalin and other hormones are released into our bloodstreams and our muscles are primed for response. The problem is that, these days, stress is more likely to be brought on by a tricky PowerPoint presentation or a job interview than an attack by marauding lions, so the toxins that build up for a physical response have no outlet. The results can be good; the cardiovascular system is accelerated and we can work harder (for a while, at least), but others are not so good; stress slows down the gastrointestinal system and reduces appetite, and can overexcite the brain, fuzzing our thought. By responding to or anticipating stress with fight (kickboxing or judo, say) or flight (30 minutes on the treadmill, say, or 50 lengths of the pool), blood flow to the brain is increased, allowing the body to purge the potentially toxic by-products of stress. According to Ratey, exercise also helps in the long term. "It builds up armies of antioxidants such as Vitamins E and C," he says. "These help brain cells protect us from future stress."

 

Intelligence

Observers of the game of football might refute the claim that exercise leads to greater intelligence – and they would be partly right, says Ratey. "Exercise doesn't make you smarter, but what it does do is optimise the brain for learning."

Physical activity boosts the flow of blood to the part of the brain that is responsible for memory and learning, promoting the production of new brain cells. Several schools in the US and the Netherlands have taken note. Pupils at Naperville Central High School near Chicago, for example, start the day with a fitness class they call "Zero Hour PE". Equipped with heart monitors, they run laps of the playground, and teachers say exam results have soared since the keep-fit initiative kicked off.

Meanwhile, in Amsterdam, a test involving 241 people, aged 15-71, compared physical activity with the results of cognitive tasks. The researchers documented improved results among people who were more active, especially those in younger age groups.

Yet more research suggests that exercise boosts intelligence in the very, very young. Experiments on rats at the Delbrück Centre for Molecular Medicine in Berlin showed that baby rats born to mothers who were more active during pregnancy had 40 per cent more cells in the hippocampus, the area of the brain responsible for intelligence. If the same is true in humans, we can expect Paula Radcliffe's baby, Isla, to be a genius; Radcliffe was training for the New York marathon until the day before she went in to hospital to be induced – and won the race just nine months after giving birth.

Aggression

A few rounds with a punch bag or a game of squash are great ways to release pent-up aggression, but exercise does more than "get it out your system", says John Ratey. "People assume exercise reduces aggression by burning energy. In fact, exercise changes your brain so you don't feel aggressive in the first place."

The frontal cortex is the part of the brain that decides whether you throw a punch or take something on the chin. Reduced activity in the region, a trauma or abnormal development can result in an inability to control violent urges. "This area makes us evaluate the consequences of our actions," Ratey says. "It's the part of the brain that puts the brakes on when the ref makes a terrible decision and you want to beat him up." Exercise increases activity in that area, boosting rational thought, which makesus less likely to lash out.

 

Memory

Most of the competitors at the annual World Memory Championships could hardly be described as the epitome of physical fitness but, according to Ratey and other scientists in the field, a good workout does much to boost recall, especially as we clock up the years.

"When we're exercising, we're using nerve cells in the brain which help build up what I call brain fertiliser," he says. Ratey is talking about new research that suggests exercise increases blood flow to the part of the brain responsible for memory, and improves its function. In MRI scans on mice, conducted last year by neurologists at Columbia University Medical Centre in New York, the animals were shown to grow new brain cells in the dentate gyrus, which is affected in age-related memory decline.

Research on humans is ongoing but Ratey is convinced that physical activity has a similar effect. He says: "Exercise does more than anything we know of to boost memory."

 

Addiction

Smokers keen to quit cigarettes probably won't celebrate the news that exercise could be the key to a fag-free life. But research by British scientists suggests that as little as five minutes of brisk walking can reduce the intensity of nicotine withdrawal symptoms. In the tests, researchers asked participants to rate their need for a cigarette after various types of physical exertion. Those who had exercised reported a reduced desire to smoke. "If we found the same effects in a drug, it would immediately be sold as an aid to help people quit smoking," Adrian Taylor, the study's lead author at the University of Exeter, said last year.

The principle is that exercise can stimulate production of the mood-enhancing hormone dopamine, which can, in turn, reduce smokers' dependence on nicotine. "Dopamine works by replacing or satisfying the need for nicotine," Ratey explains.

Whether the findings will lead office-based smokers to dash out for a jog remains to be seen. After all, you wouldn't want to get addicted to exercise.

How much do you need?

You don't have to become a marathon runner to benefit your brain. The mainstay of exercise is simple, brisk walking, Professor Ratey says.

You'll feel the benefit even from a 30-minute walk. "That's what people need to be doing as a minimum, ideally four or five times a week. If you want to do more, then great."

Professor Ratey also recommends interval training – really pushing yourself hard for between 20 and 30 seconds while running, cycling or swimming, so that you are momentarily exhausted.

Do, say, two minutes of walking, 30 seconds' sprinting, then two minutes of walking again. It doesn't have to be a lot for a long time, but you will really notice the difference. "The side effects on the body aren't bad either – I lost 10 pounds in no time," Professor Ratey says.

So You Want to be a Triathlete

 By: Travis Yeung

Ever consider training for the Iron-Man Triathlon competitions? Did you know that there are smaller events with shorter distances called sprint competitions or mini triathlons? The following article will give you some good information for beginners or for people thinking about training for a triathlon and just do not know where to start. Be sure to leave your opinions about triathlon training at the end.

Ironman Triathlon from the Inside Out by Mitch Thrower

 

Training for a Triathlon

What’s Involved in Training for a Triathlon?
For some who aren’t exactly professional athletes, the idea of training for a triathlon is right up there with the idea of hooking up with either Angelina Jolie or Brad Pitt — it’s just another fantasy, another dream that will never happen. In reality, meeting Angie or Brad is probably always going to be a fantasy, but training for a triathlon is something that’s actually within your grasp, no matter what your current physical abilities.
As a matter of fact, many who regularly compete in triathlons started out being as inactive as the next person, or were one of the those that went to the gym only sporadically. Very few were the types who have been training for a triathlon for years and years; they simply enjoyed the process and the competition so much that they stuck with it and simply got in better shape as time went on.
So for you, if you’re interested in training for a triathlon, how do you get started? What if you’re very physically inactive or have never competed before? Whatever your physical condition, you can still be a successful competitor if you train properly.
The real key to successful training is to start slowly and to work your way up to an event. Join a gym with a pool and exercise equipment so that you can swim, bike and run in one visit and time yourself as you do. Keep track of your endurance and when you seem to run out of steam. Many who start out training for a triathlon find that they need to either bulk up their calf muscles for the biking and running or improve their upper body for the swimming. Some however find that they need to simply lose weight overall so that they can increase their aerobic activity and endurance. For either of these goals, you need to start small and increase your weight lifting or aerobic activity slowly. If you push yourself too hard when training for a triathlon, you can get discouraged quickly and even hurt yourself. As with any other weight training, you need to challenge yourself but slow and steady is also important. Perhaps one of the most important things in triathlon to consider is pacing — if you can’t pace yourself properly between the three legs of the race, you’ll find it pretty difficult to finish! The swim should literally be a warm-up to the bike ride and the ride a fairly hard effort leading into the run — where you will give it everything you got. Of course, this depends if you’re doing a sprint distance, Olympic distance, or up to the full iron-man distance.
If your training for a triathlon seems like slow going, consider aiming for competing in a mini triathlon, or a Sprint competition. These are much less distance in all three events and are a great way for new competitors to get started.

About the Author:

Tavis is a 2x Ironman Triathlon Finisher and creator of GymSkinZ.com sportswear seen at races around the world. His quest for Ironman Kona continues and he shares his knowledge and experience of training for a triathlon at www.triathletebeginner.com

 

The Myth of Moderate Exercise

By Laura Blue

Obesity experts agree that daily exercise is essential for good health, but whether it can successfully lead to long-term weight loss is a question of much debate. What has become increasingly clear, however, is that the conventionally accepted advice — 30 minutes of moderate-intensity activity most days of the week — is probably insufficient to spur any real change in a person’s body weight. A study published July 28 in the Archives of Internal Medicine adds to the burgeoning scientific consensus: when it comes to exercise for weight loss, more is better. It suggests that obese people would have to exercise at least an hour at a time to see any significant difference in their weight.

The study, led by John Jakicic at the Physical Activity and Weight Management Research Center at the University of Pittsburgh, followed nearly 200 overweight or obese women ages 21 to 45 through a two-year weight-loss program. The women were given free treadmills to use at home, regular group meetings and telephone pep talks to help keep them on track. Participants were also asked to restrict their food intake to between 1,200 and 1,500 calories per day, and were randomized to one of four physical activity intervention groups based on energy expenditure (either 1,000 calories or 2,000 calories burned per week) and exercise intensity (high vs. moderate). By the end of the 24-month intervention, the women who managed to lose at least 10% of their starting body weight (which was, on average, about 193 lbs.) — and keep it off — were exercising twice as long as health authorities typically recommend and expending more than twice as many calories through exercise as women who had no change in body weight. The biggest weight losers were active a full 68 minutes a day, five days a week (about 55 minutes a day more than they had been before the trial began), burning an extra 1,848 calories a week.

Jakicic and his colleagues originally designed their study to measure whether weight loss could really be achieved and maintained through moderate-intensity exercise, akin to "walking when you’re late for a meeting," he says, or whether it was preferable to engage in shorter bursts of more vigorous-intensity activity, "like, when you’re late for the bus, chasing it down." The problem was that not enough of the women stuck with their assigned exercise categories for the researchers to gather enough meaningful data. Within a few months, most of the participants had resorted to exercising as much as they chose to. That left researchers with a slightly different data set than they had planned for, but they were still able to associate women’s reported physical activity with their weight loss. Indeed, exercise was more strongly associated with weight loss than any other factor, including diet. Overall, the more the women exercised, the more weight they lost.

More than half of the study participants managed to lose at least 10% of their body weight within the first six months. At the half-year mark, however, most of those women relapsed and started gaining the weight back — a discouragingly common phenomenon. "The major outcome of this paper is the maintenance issue," Jakicic says. Once a patient hits her target weight, he says, it’s imperative that she stick with her exercise and diet regimen to maintain her new weight.

Still, the underlying question remains: are diet and exercise a reliable cure for obesity? Modern-day obesity researchers are skeptical — achieving thinness, they say, is not simply a matter of willpower. Research suggests that weight may largely be regulated by biology, which helps determine the body’s "set point," a weight range of about 10 lbs. to 20 lbs. that the body tries hard to defend. The further you push you weight beyond your set point — either up or down the scale — some researchers say, the more your body struggles to return to it. That might help to explain why none of the women in Jakicic’s study managed to lose much more than 10% of their body weight. After two years on a calorie-restricted diet, keeping up more than an hour of physical activity five days a week on average, most were still clinically overweight (though much less so than before). But what Jakicic and other obesity researchers stress is that a 10% reduction in body weight represents a tremendous boon for overall well-being, lowering blood pressure, improving heart health and reducing the risk of Type 2 diabetes. For the obese, the end goal should not be thinness, but health and self-acceptance, which are more realistic and beneficial objectives. "The women’s health was absolutely improved," Jakicic says.

Jakicic, in fact, seems heartened by his findings. "I think the beauty of this study is that we now have a target" — a better idea of how much exercise is needed for weight maintenance. There is, of course, some variation in how people respond. Some of the study participants fared well with less exercise than the additional 275 minutes per week (about 55 minutes per day, five days a week) that the study’s author now recommends for weight maintenance. Others needed more. But the keys to success, according to Jakicic, were embracing the weight-loss program fully, and finding a way around the daily obstacles to exercising — that’s something he says many of his participants were able to achieve, regardless of their socioeconomic group. So, if you’re aiming to lose weight and keep it off, his message is clear: don’t slack off.

 

The Running Shoe Debate: How Barefoot Runners are Shaping the Shoe Industry

A group of running rebels are shedding their shoes and reporting years of injury-free miles. Some ultramarathoners, biomechanics experts and doctors think that’s probably a good thing. Others go so far as to say running shoes are in fact causing injuries. Meanwhile, running shoe companies continue to precisely measure runners, and pound and flex shoes in their high-tech labs. Could shoes—and shoe companies—be covering hundreds of thousands of perfectly able bare feet? If shoes are doing damage, just what are the companies measuring?

Why I Tri

 By: Lori Epstein 

Me? A Triathlete?

Running 101: Take the First Step Today

By Amby Burfoot
Runner’s World

So you want to start running? You’ve heard it’s inexpensive, great for your health, the best way to lose weight (and keep it off). You’ve got friends and coworkers who run, and they’re trim, happy, centered, and productive. Running also looks like a straightforward enough sport. There’s only one thing that’s bothering you: If running’s so simple, why do you have so many questions?

You’re not alone. Every beginner worries about how to get started and has a lot to ask—about how to get motivated, what to eat, how to avoid injuries, and exactly when and where and how much to run. No problem. We’ve got the answers—from experts who have been teaching beginning running classes for up to 35 years, and from others who’ve certainly been around the block. Every runner began with a first step. You can, too.

INSPIRATION
Help, I need motivation!

Make All the Excuses You Want. Then Get on With It

You don’t have time" you don’t have the energy; it’s too cold/hot/rainy; the dog ate your shoelaces; Uh-huh. Now go out and run. Online running coach and former educator Dean Hebert has heard so many excuses from his runners that he assembled them into a book, Coach I Didn’t Run Beacause… Excuses Not to Run and How to Overcome Them. "These excuses are real to peoples and I don’t diminish in Tempe, Arizona, and can be found at rxrunning.com. "I tell my beginning runners to concentrate on the one reason that brought them to running. A clear focus can work magic on your motivation."

Keep Track

Keeping a written diary is a highly successful way to stick with an exercise or diet program. It doesn’t have to be fancy or sophisticated. Indeed, where you place the diary might be more important than what you write in it. Put a calendar on your fridge or in front of your computer, write down every time you complete a run, and take pride in watching those numbers build up. (Or feel guilty when they don’t! That’ll get you out.)

Keep at It

Some runners win gold medals and set world records, but no runner has ever done every workout he or she planned. You won’t either. Stuff happens, but you can deal as long as you stay focused on the big picture. Shrug off the bad days, get back on the program, and you’ll still achieve your goals — losing weight, gaining energy, improving your health, adding distance to your runs, and so on. Remaining persistent is crucial to improved running. "When beginners get discouraged or hit a plateau, I tell them to remember the time and effort invested and the progress they’ve made," says beginners coach Jane Serues. "You don’t want to slide backward, you want to keep working toward the progress ahead."

Find a Fitness Friend

Beginning running coaches agree that one of the best ways to stick with your exercise program is to get a training partner. When someone is counting on you as much as you’re counting on him/her, it’s much tougher to blow off a workout. But it has to be someone of similar ability who is supportive, not competitive with you. "We emphasize the emotional power of training partners," says Serues, who’s introduced 6,000 women to running in the Lehigh Valley of eastern Pennsylvania. "One or two is good. Three or four are even better."

NUTRITION
"I Don’t Know What To Eat!"

Pass on the Extra Carbs

Bread, bagels, pasta, potatoes, and pancakes—you just can’t get enough, right? Wrong, says Boston-area sports nutritionist Nancy Clark, R. D., author of the new book Nancy Clark’s Food Guide for New Runners. Running two or three miles at an easy pace will burn 200 to 300 calories, an amount so modest that it doesn’t demand lumberjack portions of carbs (or anything else) before or after. Clark advocates eating healthy foods throughout the day, and having a small snack an hour or two before you run. "Exercisers shouldn’t skip meals early in the day or try to run on fumes," she says. "But you don’t require special foods after a workout—just a snack that offers a few carbs and a little protein."

Drink Water. But Only When You’re Thirsty

Yes, runners sweat a lot. Yes, they need water, sugar, and electrolytes when they run for 90 minutes or more, particularly in warm weather. But unless you’re training for a marathon this summer (which you won’t be), you don’t need sports drinks and an advanced hydration strategy. Sip a little water before your workout and a little more after. And skip the extra calories in sweetened drinks. "Beginning runners don’t need a sports drink, because they’re not running far enough," notes Clark.

Eat Real Food

Runners, even beginners, tend to be driven, results-oriented people. When promised shortcuts, miracle cures, and unbelievable benefits from supplement and "superfood" manufacturers, they’re easily swayed. However, eating standard, simple, unprocessed natural foods will give you the same end results. "Every time one of those vitamin or supplement studies produces a negative result, I am reassured that focusing on quality calories is the best advice," says Clark. "I’ve always believed that the healthiest foods are the real foods—the quality vegetables, fruits, whole grains, low-fat dairy, and lean proteins packed with everything runners need."

If You Want to Lose Weight…

Sorry, but you won’t automatically drop five pounds just because you run, says Clark. You also have to reduce your daily food intake. Each mile you run burns roughly 100 calories. Cut out a cookie or two every day, and you can add another 100 calories to your weight-loss effort. "Reducing calorie consumption by just 100 calories a day will theoretically give you a 10-pound weight loss by the end of the year," Clark says. "Hit 200 calories a day, and you’ll lose 20 pounds." Clark suggests cutting calories by eating smaller portions and fewer fried foods.

INJURY-PREVENTION
"How Can I Avoid Injury, Or Worse?"

Stretch After You Run, Not Before

Runners have long believed that stretching will give them a longer, smoother stride and reduce their risk of injuries. However, in recent years research has failed to prove either point. Budd Coates and Jeff Galloway say they’ve never advocated stretching for their beginning runners, and the runners haven’t developed injuries. Adds Dr. Lewis Maharam: "A preworkout stretching routine doesn’t prevent injuries or improve performance, so there’s no reason to do it. The time to do your stretching is after your run, or even later in the evening." Stretch (without straining) your calves, quads, and hamstrings for 10 to 15 minutes.

Expect a Little Tenderness

Sure, runners have to deal with occasional aches and pains. Especially beginners. However, these are temporary complaints, and don’t lead to long-term damage. Last summer, the Archives of Internal Medicine published a study on a group of runners who were first investigated in the mid-1980s when they were 50 years old or older. Twenty-one years later, these runners, now in their mid-70s, were found to have better function and overall health, and less disabilities than similar individuals who had not been running for two decades. When you experience mild aches and pains, follow the tried-and-true RICE prescription: rest, ice, compression, elevation. Don’t overuse pain meds and anti-inflammatories. "The over-the-counter meds are not perfectly safe and aren’t meant to mask pain," says Dr. Maharam. "Overuse can lead to liver, stomach, and kidney problems."

You’re (Almost Certainly) Not Going to Die

Yes, heart attacks happen, and they make headlines. But these events are extremely rare, averaging about one for every 800,000 half-hour workouts. Meanwhile, it’s a well-established medical fact that runners and other highly fit individuals have a 50 percent lower risk of heart attack than nonexercisers. It’s more dangerous to sit in front of your TV. The heart is a muscle. If you don’t exercise it, it becomes weak and flabby. Still, every runner should know the signs of a heart attack: unusual shortness of breath; chest, arm or neck tightness (especially on the left side); nausea; and a cold sweat. If you experience these, stop immediately, and call your doctor.

GEAR
"Do I need fancy stuff?"

Buy the Right Shoes

You don’t absolutely, positively need a new pair of running shoes when you begin running. You can run in your comfortable crosstrainers, sneakers, or walking shoes. But when you’re ready, the right pair will make your runs more comfortable while adding extra injury-prevention features. Selecting these shoes, sad to say, can be a complex process. That’s why it’s smart to go to a specialty running store. The experienced staff will make sure you get shoes that fit right and provide the biomechanical support you need. Expect to pay $85 to $120. "We know how to look at your foot when it hits the road, and that makes a huge difference," says J. D. Denton, senior writer at Running Times and owner of a Fleet Feet running store in Davis, California.


Wear Polyester

You don’t need a lot of expensive gear to run, which is good news in a recession. That said, you’ll never regret the dollars you spend on breathable socks, and even shirts and shorts. These garments, made from polyester fabrics, are a world apart from the scratchy material your father ran track in. The best are lightweight, soft, and nonchafing. "They’ll prevent blisters and rashes," says Denton, "and they’ll actually help keep you cooler in summer and warmer in winter."

Forget About Gadgets

Heart-rate monitors, GPS systems on a watch, accelerometers that tell you how fast you’re going, cell phones with astonishing tools—none of these glitzy products will help your first efforts. All you really need is a watch with a stopwatch function, available for around $30 at any drugstore, to help you keep track of your walking and running intervals. Don’t worry about other fancy gizmos. But if your iPod makes your workouts go better, by all means take it with you—as long as you run in a safe place.

TRAINING
"So How Do I Do This?"

Start Slow. Back Off

Most beginning runners worry that they’re not improving fast enough. Don’t compare yourself with others. Every runner gets into shape according to his own body’s schedule. Physiologists have calculated that any and all running paces are fast enough to put you into the moderate-to-vigorous aerobic zone that delivers health benefits. So take your time and focus on going farther, not faster. "We tell people that they didn’t get out of shape in five weeks, and they’re not going to get back in shape in five weeks," says Bob Glover.

And Again: Go Slow

If you feel out of breath or sick to your stomach, you’re running too fast, a mistake made by perhaps 99 percent of beginners. "A lot of people think that they have to go at least a mile at a time, and at a good clip," says Budd Coates. "I always tell my beginning runners to slow down and take more walk breaks." When you slow down and/or walk more, your breathlessness and nausea will go away. You’ll learn that running should be a relaxed activity, and that you should "train, not strain." And, yes, beginning running includes lots of walking. Get over it.

Run Tall and Relaxed

For the most part, you don’t have to worry about your technique. That said, experts agree that you should run tall (not slouched) and straight (not leaning far forward or backward). Don’t overstride; that could put extra strain on your knees. "Run with your eyes focused about nine feet ahead," says Jane Serues. "Let your arms relax, down around your waist, and take a natural, comfortable stride."

Whenever and Wherever

Is there a best time and place to run? Sure: whenever and wherever is most convenient. Finding ways to fit workouts into your schedule is more important than fretting over the when/where questions. Neighborhood roads, a high school track, a treadmill — all good. Beginners should stick to relatively flat running. Hills dramatically increase the muscular and aerobic strain of a run. Run against traffic, so drivers can see you. After all, you’re in this for the long run.

 

 

 

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