Tips para correr

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RUNNING REPORTS

Contents
1 . Sharing the Road . . . . . . . . . . . . . . . . .2 2. Shoe Business . . . . . . . . . . . . . . . . . . .9 3. Making Time to Run . . . . . . . . . . . . . .16 4. 30 Best Foods for Runners . . . . . . . . .21 5. Easy Injury Treatment and Prevention . . . . . . . . . . . . . . .28 6. Super Training Program Tips . . . . . . . .34 7. Effective Weight Loss. . . . . . . . . . . . .40 8. Women’s Running . . . . . . . . . . . . . . . .46
Copyright 2003 Rodale Inc. The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publisher advise readers to take full responsibility for their safety and know their limits. Do not take risks beyond your level ofexperience, aptitude, training, and fitness. Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book. Internet addresses and telephone numbers given in this book were accurate at the time it went to press. Project editor: Diane GilroyConsulting editor: Amby Burfoot Copy editor: David Caruso Book designer: Nita Hughes

9. Endless Endurance . . . . . . . . . . . . . . .52 10. Motivational Secrets . . . . . . . . . . . . .58

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Sharing the Road
By Jeff Galloway

You may not realize it, but you influence non-runners all the time.
I’m willing to bet there are a dozen non-runners close to you who admire what you do—andprobably wish they ran themselves. Who are these people? Maybe a coworker. Maybe a friend. Maybe your spouse. It’s possible that with just a little extra encouragement from you, one of these people could be brought into the sport. Time to give it a try. (See “The Do’s and Don’ts of Mentoring” on page 8.) I’ve put together a step-by-step beginner’s program for your beginner to follow. Go ahead andcopy it for that person. But first, some basic tenets of mentoring: Keep it fun. Many non-runners and beginning runners have the mistaken impression that running must be painful, and that to improve in running, you need to “hurt.” You and I know that isn’t true. A big part of your job will be to convince your beginner of this right from the start. Easy running can be one of the most pleasurableactivities in life. There’s a storehouse of endorphins inside us, eager to be released by even gentle activity. Increased mental energy and an improved attitude can be realized from the very first run. Unfortunately, many beginners soon drop out of running because they become overeager. They want all the benefits right away. The thing is, almost every novice is capable of going faster or farther thanhe should at first. Doing so brings exhilaration initially, but soreness, fatigue, injury, and burnout often follow. Therefore, to keep a novice runner on track and to keep it fun, hold her back. Keep runs shorter and slower than she’s capable of, especially early on. Suggest running in different areas (parks, trails, other parts of town), or you might hook her up with a running club. If she’s upfor it, put a race on the calendar as a goal to train for. (Remember to assure her that races are fun, social events, not hard-core, pain-inducing tests.) By holding new runners back, you’ll ensure that they experience a series of successes. Also, you’ll be setting up an internal reward system that is motivating and selfperpetuating.

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Sharing the Road

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The Beginner Program
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1elcome, new runner! Let me say right away that if you give running a chance, you’re going to love it. Becoming a runner is simple—and it does not have to be painful. Here’s how to do it. What if your exercise appointment arrives, and you only have 10 minutes to spare? Go anyway, then try to work in another short run later that day, or go a little longer the next day. Recent research suggests that...