Back to Fitness: Week 1 Round-Up

We all know by now that whichever approach we take towards our health – preventive or post diagnoses – exercise is part of the prescription. So join us as we take the most important step on our way to a healthy lifestyle, getting back on the fitness track. It doesn’t matter if you have never actively worked out or have just taken a six-month hiatus due to general life pressures. This program will help all of us get off the couch and on a regular workout routine.  Here’s the starter article.

Great stuff, we are almost done with the first week. Today you must have upped your game with an increase in running versus walking time. This means we are actually starting to run, so here are some tips on running, which will make a big difference as you progress with the 21 Day Back to Fitness plan:

Head
Keep your head tilted down slightly. Look ahead 10-20 feet. Concentrate on running in a straight line. Relax your jaws and your neck.

Shoulders
Keep your shoulders relaxed and square. Do not hunch over as this will restrict your breathing passage and reduce oxygen flow to your working muscles.

The head and shoulders tell the complete story. Tension often originates in the head and shows up in the face neck and shoulders. Consciously relax your face, jaws, neck and shoulders. The relaxation will percolate down to your entire body.

Torso
Lean forward slightly from the waist. Open your chest and shoulders for effective breathing. Hit that balance.

Hips
Keep your hips in line with head and shoulders. Your leg should strike (hit ground) directly under your hips, which is your center of gravity.

Arms
Drop your arms. Relax. Keep it bent at about 90 degrees at your elbow. Again — relax, nice and easy. Swing your arms up and down, in tune with your legs, as you run. The faster you run the faster is the swing. Use the swing of your arm to propel yourself forward. Swing you arms upward chest high and on the downswing brush your waistband and bring them back behind your body. Keep it there and do not overdo. Make it nice and graceful. You will find it translating into an enjoyable run. Your arm movements will also decrease rotation of the torso while you run.

Hands
Cup your hand like you are holding an egg that you don’t want to break. The thumb should gently touch the top half of your index finger. Do not clench your fists or lift/drop your thumb. It will most likely cause stress and pain in your neck and shoulders. Don’t let your arms cross over to the other half of your body during the swing. Keep them to their respective sides.

That said, old habits die-hard. The style or pose that you have adopted is something that your body has found efficient for itself. Your brain has memorized it and that’s the style it will permit. Call it habit if you want. So if you need to change, do it one at a time and repeatedly so that your brain erases the old style and remembers the new one.

Now that your done with running for the week, enjoy your game on Saturday and relax with a nice movie on Sunday. Post your progress and let’s meet next week.

About the author:

Naresh is a fitness enthusiast who enjoys running, rowing and a multitude of outdoor sports. He also works in the healthcare industry and, at close to sixty years, is trying to create awareness of the concept of health through fitness.

Photo Credit: Image 1

Copyright 2012 (c) Primex Scans and Labs. Please do not reproduce this article in its entirety without permission. Alternatively, a link to this URL would be appreciated.

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8 responses

  1. […]  covered: cycling, swimming, rowing, running, a guide to picking the right shoe, a three-week campaign to get you out on the road and how to mentally condition yourself to get […]

  2. […] get into shape for different reasons and cycling is often preferred over other activities, such as running as there is less impact on the body, particularly the back and legs. That being said, cycling can […]

  3. […] we previously covered: swimming, rowing, running, a guide to picking the right shoe, a three week campaign to get you out on the road and how to mentally condition yourself to get […]

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  5. […] and mind. We previously covered rowing and running, with a guide to picking the right shoe and a three week campaign to get you out on the road. Now we bring you the lowdown on another outdoor activity to enjoy […]

  6. […] body and mind. We previously covered rowing and running, with guide to picking the right shoe and a three week campaign to get you out on the road. Now we bring you the lowdown on another outdoor activity to enjoy […]

  7. nareshvassudhev | Reply

    I trust my week one round up helped. We are today on day 3 of week 2 — 1 min walk and 4 min run alternate for 30 mins. Those of you in areas with inclement weather, do not let it hamper your fitness plan. Go for it. A light drizzle helps to keep your body cool. Just ensure that you are dry and warm after the run. You’re already half way through to your fitness goal with this plan. Cheers!
    =Naresh=

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Demystifying health, healthcare and the secrets of a healthy lifestyle

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Demystifying health, healthcare and the secrets of a healthy lifestyle

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