LITTLE ROCK — Walking, jogging and running are among the most popular forms of physical activity across all populations in all parts of the world. From New York to New Delhi, these basic forms of human movement provide hearthealthy exercise for those with or without means.
This week, I'll present a few key tips to help you prepare for optimal performance of this cardiovascular workout.
The first, and probably the most important, step in creating the best cardio workout possible is wearing proper footgear. Your socks and shoes are, after all, separating your feet from dirt, concrete, sticks and stones. Don't skimp on your running shoes. Make sure they fit the shape of your foot well.
Some specialty stores have experts who can custom-fit your foot, selecting a particular model of shoe designed for the way you move. Taking the extra time to get your shoes fitted can save you from blisters and overall foot discomfort.
While you're there, pick up a good-quality pair of running socks. Once you have the right combination of socks and shoes, you'll wonder how you ever survived without them.
As far as the rest of your running ensemble, just wear whatever is comfortable. Don't bog yourself down with heavy fabrics that don't breathe well. You want to wear material that will wick moisture away from your body rather than trap it.
And if you think it's cool to wear a gray cotton T-shirt for optimal sweat stains, think again. Do everyone a favor and wear a fabric that won't cause fellowexercisers to shrink away or shriek, particularly if you tend to perspire rather heavily. A little etiquette in this department goes a long way.
You should drink plenty of water before beginning your session. In addition, bring along a water bottle or water reservoir in your backpack. Adequate hydration makes the difference between an invigorating workout and a dusty-tongued trudge.
The final key I've got for optimal cardiovascular workout preparation is to warm up well.
Do a 10-minute general warmup to get your heart rate up before you begin running hard. This will improve your joint flexibility and prepare your cardiovascular system for action.
Run through some light stretches for the major muscle groups, primarily in the lower body. This week's exercise is a great example of the last step in a cardiovascular warm-up for joggers and runners alike: muscle activation.
1. Begin by jogging forward slowly with an exaggerated number of steps taken in a short distance. It's almost as if you're jogging in place, but you're moving ever so slightly forward. Lift your knees as high as possible with each step.
2. Continue moving forward until you've covered about 25 yards.
3. Stop lifting your knees and begin an exaggerated lower leg kick-back, bringing your heels up high behind you - to the top of your hamstrings with each step.
4. Again move forward slowly for about 25 yards.
5. Do one set of this specific warm-up before your cardiovascular workout.
This warm-up will help your hip flexors, quadriceps, hamstrings and calves before your cardiovascular exercise session. Of course, a walking program would not require this type of warm-up for optimal performance, but joggers and runners could absolutely benefit.
Focus on activating the hip flexors during the knee-raise portion and activating the hamstrings in the leg-kick portion of the exercise for best results. Enjoy!
Former Arkansan Matt Parrott is assistant professor of Health and Fitness Management at Clayton State University in Atlanta.
ActiveStyle, Pages 29 on 10/29/2007