In addition to benefiting your heart, running may increase your life span in other ways as well. A recently completed Stanford University study tracked 500 participants ages 50 and older for more than 20 years and found that running can slow the effects of aging. (The runners lived longer and had fewer disabilities than non-runners.)
As long as you don't have a serious health condition or an injury that could be exacerbated by running, these tips from Jennifer Gill-a certified distance running coach in the Washington, D.C., area-can help you reap the benefits too.
HOW TO GET STARTED RUNNING
1. Invest in proper footwear. "The right shoes can help prevent injury," Gill says. Head to a specialty running store, where they'll do a fit on your feet to ensure you leave with the perfect pair.
2. Start slowly. If your body isn't used to the physical demands of running, begin slowly by alternating jogging with walking. For instance, for the first two to four weeks, do four cycles that include three minutes of walking and one minute of running, two or three times a week. Gradually decrease the walking and increase the running every few weeks until you can run continuously.
3. Warm up and cool down. Before your run, warm up by doing dynamic movements-such as squats, jumping jacks, or brisk walking-that get your heart pumping. After your run, do five minutes of static stretching (stretching while your body is at rest and holding for at least 30 seconds).
4. Listen to your body. If you feel any aches or pains, stop and seek medical help. "What starts off as a small ache could turn into something that prevents you from running at all," Gill says.
Image: Jupiter Images
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