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A man running in a park in Chicago.
Jogging of two-year-old boy.

Running is the way in which people or animals travel quickly on their feet. It is a form of travelling on land. It is different to walking in that both feet are regularly off the ground at the same time.[1] Different terms are used to refer to running according to the speed: jogging is slow, and sprinting is running fast.

Running is a popular form of exercise. It is also one of the oldest forms of sport. The exercise is known to be good for health; it helps breathing and heartbeat, and burns any spare calories. Running keeps a person fit and active. It also relieves stress and . Running makes a person thirsty, so it is important to drink water when running.

Some benefits of running are[change | change source]

  • Fitness – From wanting to lose weight to trying to fight disease and aging, there are lots of health benefits to running.[2]
  • Mental health – Whether to help depression or find some time to think, there are large mental benefits to running as well.[3][4]
  • Running is also fun and does not need special equipment to do it. When running, the muscles, lungs, brain, heart and other organs get better.
  • Running is often used as cross training for many sports, especially ones that require sustained endurance.

Ways to avoid injuries[change | change source]

Running injuries are quite common among runners. Many running injuries can be reduced through proper training, wearing of the correct gear and awareness of the running environment.

physical[change | change source]

  • Before going on a long run, do not forget to have a five-minute warm-up and some stretching exercises.
  • After going on a long run, do not forget to have ten-minutes of cool-down with some stretching exercises.
  • In the short term, try running on a flat surface. In the long term coaches recommend cross-country running.
  • Running in a way to reduce loadings on legs. One method is to use a treadmill, the better is to run in minimal shoes. These allow the runner's feet to feel the ground and so not inadvertently overload the foot/ankle. Over-cushioned shoes prevent the foot from feeling what it is doing and can also damage ones shins and knees.

environmental[change | change source]

  • In hot climates, it is better to run in the morning, to avoid heat tiredness.
  • Do not run when pollution levels are high.
  • Run in the shade if possible, wear sunglasses, apply sunscreen and try to avoid direct sun rays.
  • Too much clothing can produce sweating, which causes the body to lose heat quickly. Dress in layers. Wear the correct footwear.
  • When running in cold weather wear hat, gloves and clothing that covers your neck.

Racing[change | change source]

Runners in the Berlin Marathon in 2007

Running is a part of many forms of competitive racing. Most running races test speed, endurance or both. Track and field races are usually divided into sprints, middle-distance races and long-distance races. Races held off the track may be called cross-country races. A marathon is run over 42 kilometres.

Footraces have probably existed for most of human history. They were an important part of the ancient Olympic Games.

References[change | change source]

  1. Biewener, A. A. (2003) "Animal Locomotion" Oxford University Press, USA. ISBN 978-0-19-850022-3
  2. Rob Stein (29 January 2008). "Exercise Could Slow Aging Of Body, Study Suggests". The Washington Post.
  3. Gretchen Reynolds (4 November 2009). "Phys Ed: Why Doesn't Exercise Lead to Weight Loss?". The New York Times.
  4. Barton, J.; Pretty, J. (2010). "What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis". Environmental Science & Technology 44 (10): 3947–3955. doi:10.1021/es903183r . PMID 20337470 .

Other websites[change | change source]

Media related to Running at Wikimedia Commons