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▼ Running For Fun, Fitness: Former Olympian Gives Pointers for Comfortable Workout
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The Yomiuri Shimbun
Running is fun and can help you stay fit — and what’s more, you don’t have to be a sporty or a young person to enjoy it.
Deciding on what to wear is the first step to finding your ideal workout, and fashionable running apparel can make beginners feel like a top athlete.
Chiemi Takahashi, a former Olympian and running instructor, provides pointers to people who want to hit the road smoothly and comfortably.
“Compared to the old days, there is a wide variety of running wear,” she said. “There may be days when you don’t feel like running. You can boost your mood just by putting on your favorite running outfit.”
She stressed that the delight in coordinating running wear is a key to people’s desire to keep running.
Takahashi, who participated in the women’s 10,000 meters at the Sydney Olympic Games in 2000, now trains athletes at Team Mizuno Athletic.
She said it is important to choose the correct running shoes. Wearing shoes that do not fit your feet can result in chronic pain or injury and prevent you from running. If your shoes are too tight, with no or very little space near the toes, it can cause discomfort.
“I recommend that beginners choose shoes with a lot of cushioning, so they can reduce the impact on the feet when they hit the ground,” Takahashi said.
Choosing appropriate undergarments is also important for a good run. Products made with sweat-absorbent, quick-drying materials can keep you comfortable even in hot weather. Look for products made with materials that block ultraviolet rays.
Takahashi particularly recommends sports bras for women. The up-and-down movement while running might sever the Cooper’s ligaments that keep breasts’ shape. Since these ligaments do not regenerate, your breasts could sag.
Sports tights that stabilize the knees are another key item. This is particularly helpful for beginners, because they generally have not developed muscles in this area. It also helps prevent fatigue.
Adopt comfortable posture
Beginners often run in a haphazard manner, causing physical stress and putting additional duress on the body, often resulting in fatigue and injury. For comfort, Takahashi said runners must adopt a good posture.
Beginners often tend to droop when they tire and this prevents the legs from moving smoothly and reduces running speed.
“When you’re running in urban areas, check your form by looking at your reflection in shop windows along the course,” Takahashi said.
More importantly, your entire foot should touch the ground with each step when running. If you touch the ground with your toes first, your Achilles tendons and calves will soon feel the strain. “Hit the ground as if you’re stomping on empty cans,” she said.
Beginners tend to pay more attention to their legs once they start running. But how you swing your arms is equally important. Keep your arms to your sides and swing your elbows straight back. If you swing your arms correctly, your legs will move forward naturally.
Warm up first before you start running. Stretch for at least 15 minutes, and you will be able to move smoothly. Take at least 20 minutes to cool down afterward, as this will drastically reduce the risk of injury.
If you want to keep up your running routine, don’t push yourself too much. First, set a goal of running five kilometers, or for 30 minutes.
Consider your physical ability and run moderately, giving about 80 percent of what you think would be your full effort. Takahashi recommends running five kilometers before noon and another five kilometers in the afternoon.
Great running courses
There are various road races around the country. Here are some recommendations by veteran runners.
■Iheya Moonlight Marathon in Iheya, Okinawa Prefecture (October)
A full marathon and a half-marathon. Runners can enjoy the beautiful sunset as the races start late in the afternoon. Penlights can be used after dark.
■Frostbite Road Race in Fussa and nearby areas in western Tokyo (January)
A five-kilometer run and other programs held in the U.S. Air Force’s Yokota Air Base. This is a rare opportunity to run along a course offering a close-up view of U.S. military aircraft.
■Minami-Uonuma Gourmet Marathon in Minami-Uonuma, Niigata Prefecture (June)
A half-marathon and other programs. Participants receive an unlimited amount of cooked Koshihikari rice and meal coupons for local eateries.
Running is fun and can help you stay fit — and what’s more, you don’t have to be a sporty or a young person to enjoy it.
Deciding on what to wear is the first step to finding your ideal workout, and fashionable running apparel can make beginners feel like a top athlete.
Chiemi Takahashi, a former Olympian and running instructor, provides pointers to people who want to hit the road smoothly and comfortably.
“Compared to the old days, there is a wide variety of running wear,” she said. “There may be days when you don’t feel like running. You can boost your mood just by putting on your favorite running outfit.”
She stressed that the delight in coordinating running wear is a key to people’s desire to keep running.
Takahashi, who participated in the women’s 10,000 meters at the Sydney Olympic Games in 2000, now trains athletes at Team Mizuno Athletic.
She said it is important to choose the correct running shoes. Wearing shoes that do not fit your feet can result in chronic pain or injury and prevent you from running. If your shoes are too tight, with no or very little space near the toes, it can cause discomfort.
“I recommend that beginners choose shoes with a lot of cushioning, so they can reduce the impact on the feet when they hit the ground,” Takahashi said.
Choosing appropriate undergarments is also important for a good run. Products made with sweat-absorbent, quick-drying materials can keep you comfortable even in hot weather. Look for products made with materials that block ultraviolet rays.
Takahashi particularly recommends sports bras for women. The up-and-down movement while running might sever the Cooper’s ligaments that keep breasts’ shape. Since these ligaments do not regenerate, your breasts could sag.
Sports tights that stabilize the knees are another key item. This is particularly helpful for beginners, because they generally have not developed muscles in this area. It also helps prevent fatigue.
Adopt comfortable posture
Beginners often run in a haphazard manner, causing physical stress and putting additional duress on the body, often resulting in fatigue and injury. For comfort, Takahashi said runners must adopt a good posture.
Beginners often tend to droop when they tire and this prevents the legs from moving smoothly and reduces running speed.
“When you’re running in urban areas, check your form by looking at your reflection in shop windows along the course,” Takahashi said.
More importantly, your entire foot should touch the ground with each step when running. If you touch the ground with your toes first, your Achilles tendons and calves will soon feel the strain. “Hit the ground as if you’re stomping on empty cans,” she said.
Beginners tend to pay more attention to their legs once they start running. But how you swing your arms is equally important. Keep your arms to your sides and swing your elbows straight back. If you swing your arms correctly, your legs will move forward naturally.
Warm up first before you start running. Stretch for at least 15 minutes, and you will be able to move smoothly. Take at least 20 minutes to cool down afterward, as this will drastically reduce the risk of injury.
If you want to keep up your running routine, don’t push yourself too much. First, set a goal of running five kilometers, or for 30 minutes.
Consider your physical ability and run moderately, giving about 80 percent of what you think would be your full effort. Takahashi recommends running five kilometers before noon and another five kilometers in the afternoon.
Great running courses
There are various road races around the country. Here are some recommendations by veteran runners.
■Iheya Moonlight Marathon in Iheya, Okinawa Prefecture (October)
A full marathon and a half-marathon. Runners can enjoy the beautiful sunset as the races start late in the afternoon. Penlights can be used after dark.
■Frostbite Road Race in Fussa and nearby areas in western Tokyo (January)
A five-kilometer run and other programs held in the U.S. Air Force’s Yokota Air Base. This is a rare opportunity to run along a course offering a close-up view of U.S. military aircraft.
■Minami-Uonuma Gourmet Marathon in Minami-Uonuma, Niigata Prefecture (June)
A half-marathon and other programs. Participants receive an unlimited amount of cooked Koshihikari rice and meal coupons for local eateries.
- June 1, 2016
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