Adeniran, Muhammed Alade

TEENAGER’S GUIDE TO RUNNNG 1|Page TEENAGER’S GUIDE TO RUNNNG TABLE OF CONTENT ................................................................................................................................. 1 ............................................................................................................................................................ 1 ................................................................................................................................................ 1 TABLE OF CONTENT ................................................................................................................................ 2 CHAPTER ONE ......................................................................................................................................... 5 INTRODUCTION TO RUNNING ................................................................................................................ 5 Running Programs ............................................................................................................................ 6 Walk to run........................................................................................................................................ 6 CHAPTER TWO ........................................................................................................................................ 7 TEENAGER’S GUIDE TO RUNNING........................................................................................................... 7 Phase one - Preparation.................................................................................................................... 7 * Running clothes. ......................................................................................................................... 8 * Running routes. .......................................................................................................................... 8 * Added extras. .............................................................................................................................. 8 Phase two - Setting a schedule. ........................................................................................................ 9 Phase three - Let's get started!......................................................................................................... 9 Warming up................................................................................................................................. 10 Walk/run/walk............................................................................................................................. 10 Progression. ................................................................................................................................. 11 The finish line. ............................................................................................................................. 12 CHAPTER THREE .................................................................................................................................... 13 MANTRAS OF RUNNING FOR BEGINNERS............................................................................................. 13 Find a Source of Motivation. ................................................................................................................. 13 Track Your Effort ....................................................................................................................... 13 Eat and Drink Appropriately..................................................................................................... 14 Find Something to Pass the Time .............................................................................................. 14 Don’t give up! .............................................................................................................................. 14 Learn from your mistakes. ......................................................................................................... 14 Be okay with less than perfect. ................................................................................................... 14 CHAPTER FOUR ..................................................................................................................................... 16 BENEFITS OF RUNNING ......................................................................................................................... 16 Physical Benefits Of Running ........................................................................................................ 16 Improves respiration .................................................................................................................. 16 2|Page TEENAGER’S GUIDE TO RUNNNG Increases heart efficiency ........................................................................................................... 16 Improves muscular endurance and strength ............................................................................ 16 Running helps to improve your bowel function. ...................................................................... 16 Running can slow down the aging process: .............................................................................. 17 Lowers blood pressure ................................................................................................................ 17 Increases bone density and improves joint flexibility .............................................................. 18 Mental Benefits Of Running .......................................................................................................... 19 Running and intelligence ............................................................................................................ 19 Running boosts productivity ...................................................................................................... 19 Running reduces anxiety and depression levels ....................................................................... 19 Increased confidence and determination .................................................................................. 19 Feel happy .................................................................................................................................... 20 Relieves Stress ............................................................................................................................. 20 Perseverance ................................................................................................................................ 20 Running will improve your attitude. ......................................................................................... 21 HOW DOES RUNNING ADD RESILIENCE? .............................................................................................. 21  Self-Efficacy: ....................................................................................................................... 21  Hope: .................................................................................................................................... 21  Personal Control: ................................................................................................................ 22  Self-Understanding: ............................................................................................................ 22 CHAPTER FIVE ....................................................................................................................................... 23 TYPES OF RUNNING EXERCISE............................................................................................................... 23 Types of Runs for Training ............................................................................................................ 23 Easy/Recovery. ............................................................................................................................ 23 Long run. ..................................................................................................................................... 23 Tempo run: .................................................................................................................................. 23 Sprints: ......................................................................................................................................... 23 Intervals: ...................................................................................................................................... 23 Fartlek. ......................................................................................................................................... 24 Hills/Incline: ................................................................................................................................ 24 Putting it all together .................................................................................................................. 24 CHAPTER SIX.......................................................................................................................................... 25 TIPS TO MAKE RUNNING A LIFESTYLE ................................................................................................... 25 Build a Foundation: ............................................................................................................................... 25 Change of Scenery: ......................................................................................................................... 25 Social Running: ............................................................................................................................... 26 3|Page TEENAGER’S GUIDE TO RUNNNG Water: .............................................................................................................................................. 26 Fuel your body................................................................................................................................. 26 Think about your form. .................................................................................................................. 27 Recovery: ......................................................................................................................................... 27 Posture: ............................................................................................................................................ 27 Introvert and extrovert runner...................................................................................................... 28 Introvert runner .......................................................................................................................... 28 Extroverts - .................................................................................................................................. 28 CHAPTER SEVEN .................................................................................................................................... 29 ADVANTAGES AND DISADVANTAGES OF RUNNING IN THE MORNING ............................................... 29 Advantages Of Running In The Morning: ................................................................................... 29 Disadvantages Of Running In The Morning: ............................................................................... 30 CHAPTER EIGHT..................................................................................................................................... 31 ADVANTAGES TO RUNNING WITH A GROUP ........................................................................................ 31 Advantage #1: Increased Creativity .............................................................................................. 31 Advantage #2: Increased Motivation ............................................................................................ 31 Advantage #3: Great Social Opportunities ................................................................................... 31 RUNNING INSECURITY .......................................................................................................................... 32 4|Page TEENAGER’S GUIDE TO RUNNNG CHAPTER ONE INTRODUCTION TO RUNNING Running is one of the most natural, beneficial and convenient types of exercise available today. Besides being relatively cheap, it requires very little exercise equipment and can be done virtually anywhere at any time. Running has a lot of benefits, both physical benefits and psychological (mental) benefits. It helps to burn calories, strengthen the heart and improve lung capacity whilst reducing the likelihood of suffering from chronic diseases like diabetes, hypertension and coronary heart disease, relief from depression, stress, etc. These days' parks and public gardens are substituted by huge gyms and other fitness centers. Some people have purchased so-called treadmill training equipment and put them in their bedrooms in the expectation of losing weight. However, a quit number of people continue their training in the open air and it has unarguable benefits. Running is undoubtedly one of a great way to become physically and mentally fit, especially for teenagers who are still very agile to run, it also helps teenagers informing a new relationships with other teenage runners as we are all social beings. Starting a new running 5|Page TEENAGER’S GUIDE TO RUNNNG habit doesn’t really need to be hard, all you need is to get a comfortable pair of shoes and the readiness to move a little or a lot, all at your own pace. This beginner’s Guide to running makes it easy for teenagers to get started, get motivated and stay on track. I hope you are ready? Let’s go! Running Programs As a teenager, do not make the mistake of thinking that walking is cheating. Every teenager beginning running program starts with walking, indeed you will have to walk before you can run. Aim to begin by running for just 30 seconds, then walking until you have caught your breath, then repeating it. Walk to run Even every seasoned marathon runners always find a means of throwing a walk break into their running at every possible time, and with good reason. By interspersing running with walking, your body will definitely get the chance of recovering from the impact of running, because one of the major differences between running and walking is that in running you 'jump' off the ground, therefore it is more strenuous compare to walking. As a teenager use your walk breaks to take in what's going on around you. Look at the view, enjoy the sun on your back or the rain on your face, and feel the ground beneath your feet. Teenagers have a lot of benefits to gain from this traditional exercise, but making the successful determination from inactivity to regular runner may seem difficult. Reading this book to the end, you will completely learn how to go from complete novice teenager to regular runner in an easy, structured and progressive way. 6|Page TEENAGER’S GUIDE TO RUNNNG CHAPTER TWO TEENAGER’S GUIDE TO RUNNING Running admirably relies upon your capacity to keep up a quick pace for the whole length of the race, then being able to run faster toward the end. A few runners are more physiologically skilled in these zones than others, yet I've seen numerous runners of lesser capacity beat runners with more ability in light of the fact that the gifted runners did not work as hard in preparing. They develop themselves constantly. The fact of the matter is, each sprinter can build up his cruising speed and quick completion with the correct startup training. How do we go about accomplishing these goals as a teenager? In the first place, it's essential to understand that doing only one kind of exercise doesn't build up these abilities. Numerous trainers are "one-note trainers" who just have their teenage runners do one thing in training, for example, long moderate running. Others increase the capability of teenagers by having them do interval training 4 or 5 days per week, which may have the teenage runners hustling great for a couple of brief weeks, then crash miserably just when the championship races are held at the end of the season. Here are few running guides arranged in phase for teenagers willing to run. Phase one - Preparation. "Prior planning prevents pretty poor performance" as we used to say in the Royal Marines! All this means is that before we go off half-cocked, we need to make sure we are ready to begin our new routine and that any possible obstacles are removed. To make the early stages of running training as easy as possible, let's address these essential points: * Running shoes. The correct footwear is essential for safe and comfortable running. The wrong shoes can make running a nightmare! This doesn't mean you need to rush out and buy the most 7|Page TEENAGER’S GUIDE TO RUNNNG expensive shoes you can afford. Expensive doesn't necessarily mean best. Sure, you can spend £100+ ($200) on a pair of top of the range shoes, but will they really make you a better runner? Probably not! As a novice runner, we don't need ultra-light racing flats, or shoes built for speed, we merely need shoes that offer good cushioning and support. When buying a pair of running shoes, try them on wearing the socks you expect to be running in, jog around the shoe shop to make sure they feel okay, wear them in your home for a day or two to make sure they don't cause you any discomfort and don't be afraid to take your unused shoes back to the retailer if they aren't right for you. It's also worth noting that running shoes have an expected lifespan of 4-6 months. After this period the cushioning starts to degrade and the support may diminish. Replace your running shoes often to avoid lower limb injuries. When buying running shoes, make sure you get the advice of a professional salesperson but be aware they might well be on commission and their recommendations could well be influenced by that fact. * Running clothes. Whatever you are comfortable in will be fine for running, so long as you can vent when you get hot or add layers when you feel cold. For cold weather running, long sleeves and leggings might be useful, as might a hat and gloves. In the heat, a sun hat is vital, and shorts and a t-shirt might be more appropriate. If you run at night, it's worth investing in a high visibility top to avoid becoming a traffic accident statistic and a light rain jacket might be useful for those damp days. Finally, make sure your running socks are snug fitting and won't rub to give you blisters. * Running routes. It's worth having an idea of where you are going to run before you head out the door on your first workout. Running on the roads is okay, but would you enjoy running in the countryside more? Is your "home patch" very hilly, and consequently, going to make your early days as a runner harder than necessary? Is your running route relatively free of traffic, well lit at night, avoids passing through any unsafe areas? We want to make your initial foray into running as easy as possible so by eliminating as many potential hazards as possible. Seek out places that will be a pleasure to run in, not ones that make you dread starting! * Added extras. If you are the sort of teenager who really likes to buy other odds and ends to enhance your exercise experience, the following might be useful but are by no means essential: A heart rate monitor to measure how hard you are working, a watch with a timer to measure the duration 8|Page TEENAGER’S GUIDE TO RUNNNG of your workouts (and the ordinary watch will suffice) a GPS to measure how far you have run, an MP3 player to entertain you while you exercise, and a Camel Bag - a drinking system worn on your back ideally suited for people who want to keep their hands free while exercising. There are plenty of other running related products on the market, many of which are touted as essential but remember, some of the world's best runners come from the most impoverished of countries and often run barefoot so don't feel you have to buy ever running product available to be a good teenage runner! Phase two - Setting a schedule. The UK's Health and Exercise Advisory board (HEA) recommends performing aerobic exercise 3 times a week for a duration of not less than 20 minutes to make improvements in aerobic fitness. It's suggested, where possible, that teenagers should perform these workouts on non-sequential days e.g. Monday, Wednesday & Friday. Before taking your first running step as a teenager, it's a good idea to properly plan when we are going to run. Certainly, you need to meet the minimal requirements set down by the HEA if we are expecting to gain benefits from exercise. Look at your schedule and make 3 "running appointments" per week so you know when you are due to workout. Treat these like any other appointment - just like a meeting with a study group in the college. Do your very best not to break them, and soon you'll be on the way to making exercise a lifelong habit. Avoid over-committing yourself in the early stages of your new running endeavor stick with the 3 sessions of 20 minutes a week initially. This way, you are less likely to miss a session, whereas, even with the best will in the world, those 6 sessions of 45 minutes you planned out will fall by the wayside and your dreams of becoming a runner will be over before they have begun. Once we have established out schedule and feel comfortable with it, we can then add to it. Phase three - Let's get started! Running for 20 minutes can be a daunting prospect for a novice runner, whose last experience of running was doing laps of a football field in the rain while at school! Because of this, we are going to break down our 20-minute minimum session time into running and walking. Our aim, over the next few weeks, is to run more and walk less until we reach a 20 minute total of running time with no walking. Once we can run for 20 minutes in a single session, we'll start to increase the length of our runs, run faster or more often. We'll cover running progressions a moment... 9|Page TEENAGER’S GUIDE TO RUNNNG Warming up Before heading out from the door and start hitting the pavement, we are going to spend a few minutes getting our bodies ready for the exercise to follow. Chances are, your body is about to go from a dead stop (having been sat in a car or at a desk, or even laid in bed for an extended period) to exercising so we need to make the transition from non-exercising to exercising gradually. This will enhance your running experience by making the first few minutes of your run less stressful, may prevent injuries and helps get your mind ready for exercise as well as your body. Because running is essentially a whole-body exercise, it's well worth spending a few minutes warming up all the major joints...the ankles, knees, and hips. One of the best ways to do this is by performing some step-ups at the foot of your stairs. After a couple of minutes of step-ups, you should feel a little warmer and your breathing and heart rate should be elevated. Next, we need to gently stretch out the muscles of the lower body, especially the hamstrings, quadriceps and calf muscles. If you are unsure of what stretches to perform, do a search on the internet or seek advice from a fitness professional. Spend 10-20 seconds on each muscle group in the lower body before heading out the door. We're now ready to head out the door...! Walk/run/walk. Our first few sessions are going, to begin with, walking rather than running. Walking will contribute to the warm-up and overall workout but will also act as recovery when we get tired from running. When walking make sure you stride out purposely with your head held high, shoulders held down and back and arms relaxed, swinging freely. Drive your heels into the floor and push off your toes, walking briskly. You should feel slightly out of breath, having to breathe through your mouth rather than your nose and you may even begin to sweat lightly. For many exercisers, this "power walking" will provide workout enough in the early stages of our new fitness regime. If this is the case for you, keep with the walking 3 times a week for 20 minutes per session until you feel ready to attempt running. I suggest heading away from your start point for 10 minutes, then returning along the same route for your first few sessions until you have an idea of how much distance you can cover in the allotted 20 minutes. If, after a few minutes of walking, you feel comfortable I want you to break into a run. When running, concentrate on a heel/toe action, light footfalls and keeping the upper body relaxed as well as a regular breathing rhythm. Don't set off at a sprint, but a comfortable run which you can maintain for at least 1-2 minutes. After you have run for 1-2 minutes (more or less 10 | P a g e TEENAGER’S GUIDE TO RUNNNG depending on your individual fitness level) slow back down into your power walk. You should aim to stride out as you did before and do your best to maintain the good walking technique we used a few moments earlier. Repeat this walk/run/walk sequence until you have been exercising for 20 minutes. The intervals of running and walking are completely intuitive - run or walk for as long as feels comfortable. If you are feeling tired walk more, and if you are feeling okay run more. Remember we are only just starting out and we have plenty of time to increase your speed and/or duration. Once you have completed your 20-minute session (well done by the way!) have a gentle stretch to try and minimize any post-exercise muscle soreness. Mildly sore muscles are to be expected after performing a new exercise routine - at least in the early stages. Don't worry if your muscles feel a little bit sore for a day or two after your workouts...you haven't done anything wrong. It's merely your body saying it has done a bit more work than usual. Progression. Now the first workout is completed, we have a benchmark to compare all subsequent sessions to. The aim of the next few weeks or months is to walk less and run more until we are able to run for 20 minutes without having to take any walking breaks. YOU are in charge of how you progress your workout. You can use a stopwatch and time your run/walk intervals and add a few seconds of running while walking a few seconds less, or you can use lamp posts as indicators of distance traveled...it's really up to you. However you decide to monitor your progress, it is essential that you regularly increase the time spent running and minimize the time spent walking, working towards our initial goal of running for 20 minutes straight. Once you are able to complete 20 minutes of running without having to take a walking break, stay at this level of activity for 1-2 weeks and really get used to performing that amount of exercise. Once we have consolidated our progress and have regularly run for 20 minutes, 3 times a week for 1-2 weeks, you should be ready to push on to new levels of fitness. There are a number of options that can be utilized to make your workouts more demanding and you can use one or more of these as you see fit.  Option 1 - run more often. (e.g. 4 times a week)  Option 2 - run further (e.g. for 25 minutes)  Option 3 - run faster (e.g. run the same route but aim to do it quicker) 11 | P a g e TEENAGER’S GUIDE TO RUNNNG As a general rule, it is suggested that we never increase the duration of any single run, or our weekly mileage total by more than 10% at a time. This means if you are running for 20 minutes; don't suddenly increase the duration of your next run to 30 minutes, but to 22 minutes and so on. Increasing mileage/duration in jumps greater than 10% can lead to overuse injuries. Also, it's a good idea to restrict running to no more than 4-5 times a week and make sure you have 1-2 days free from physical activity. The body is a wondrous thing but does need time to repair itself from the rigors of regular exercise. The finish line. It might well take weeks or even months to go from the initial walk/run/walk program to running for 20 minutes plus without stopping...but once you manage it you'll feel an amazing sense of achievement and satisfaction. And, once you have a basic level of running fitness, why not consider joining a friendly running club or entering a fun run? You might have lofty aspirations of running a marathon one day or merely running to stay fit, slim and healthy. No matter what you choose to achieve with your running, continue to enjoy your running for a very long time to come. 12 | P a g e TEENAGER’S GUIDE TO RUNNNG CHAPTER THREE MANTRAS OF RUNNING FOR BEGINNERS The following mantras will guide you as a teenage runner Find a Source of Motivation. Motivation is something that we all need in order to keep doing anything on a consistent basis. It comes from ourselves or other people. Sometimes, it's outright difficult for teenagers to stay motivated when it comes to running on a regular basis. We always have something that pushes us to start, but when get there, it's kind of hard to stay on the habit. Our motivation to keep running dies down because of many reasons. It is too exhausting, it doesn't fit into our schedule anymore, it hasn't given us the results we want and so on. But there are lots of ways to stay motivated when it comes to sticking with your running routine. Having a friend to run with is always a great source of motivation to keep exercising. That friend can push you to run and soon enough you will be the one motivating your other friends to workout with you. Letting your other teenage friends know that you are starting to workout will also motivate you because they will expect to see the results on you. Think about all the compliments that you will receive when you look a lot better than you were. You also become a role model to other teenagers you know who want to start working out and those who have stopped. Have a great conclusion that you’re going to run, commit to it, and practice drowning out any conflicting thoughts. You can always find a way to stay motivated. Just find something that really works for you, stick to it, keep running, and keep reaping the rewards. Track Your Effort It is really good to track your effort, thereby I will advise you to purchase a heart-rate tracking device or a running computer. For beginning runners, it will help you to know your improvement. 13 | P a g e TEENAGER’S GUIDE TO RUNNNG Eat and Drink Appropriately. The benefits of fueling and hydrating your body properly for your runs can’t be underestimated. If you consume something before running, and hydrate well, your runs will be much more pleasant. Some people thought starving themselves to lose weight is perfect while running without knowing it is counterproductive and should be avoided at all costs. Your body needs fuel to power your muscles while running, and it needs fuel to repair any damaged tissue that occurs after you run. If you deprive yourself of fuel, your desire to run will later fade away. One additional note about hydrating is that if you are running during summer or in a hot area of the country, kindly take note of your hydration level when it's really hot you should always carry water with you. Getting dehydrated while running is very dangerous, and can be easily avoided with proper preparation. Find Something to Pass the Time Some runners prefer to avoid all electronic devices while running, there is no problem if you can also do that. However, as a teenager listening to good music on a hard run can be incredibly motivational, and there are times when music alone will pull you through a tough patch. For long runs or slower, easier runs listening to audiobooks on the run will open a whole new world of options for you, and times will come when you will be so engrossed in what you’re listening to while running that running will feel almost effortless. Don’t give up! Almost all runners have had injuries during their training, especially in the preliminary stage. As a teenager and beginner it is normal to face some kinds of difficulty in your running. Don’t give up, the best is yet to come, keep running! Learn from your mistakes. If your injury was caused by a mistake while running (overtraining, muscle weaknesses, not stretching), take the time to read and learn about how to avoid making the same mistake in the future. Mistakes and failures are opportunities for us to learn from and avoid in our next operation. Be okay with less than perfect. Since we are not superman, our bodies can’t be perfect at a sudden. Sometimes we sustain an injury while performing exercise and that is just evidence that we are teenagers and not yet perfect. Be easy on yourself while considering running. When we realize that we can’t 14 | P a g e TEENAGER’S GUIDE TO RUNNNG actually be perfect we will start to see our weakness as part of running and by that it will be so easier to make a correction. 15 | P a g e TEENAGER’S GUIDE TO RUNNNG CHAPTER FOUR BENEFITS OF RUNNING Physical Benefits Of Running Improves respiration One of the primary physical benefits of running is that it improves respiration. That lets you breathe easier. Here's how it works. Your lungs work hard supplying the extra oxygen your body needs when you run. Over time, your lungs adapt to that extra demand and become even more efficient at supplying that extra oxygen. The result is that you breathe easier both when you are running and when you are at rest. Increases heart efficiency Running makes your heart work more efficiently. While running, your heart is beating at a much faster rate than normal, so your muscles get more blood flowing to them. The more running you do, the more efficient and stronger your heart becomes. Even at rest, your heart is still pumping out larger amounts of blood with every beat of your heart especially as compared to a non-runner. The result is that your heart is working more efficiently with less effort when you are at rest. Improves muscular endurance and strength Running also improves muscular endurance and strength. You need that strength and endurance to work or to perform various activities. Running helps you to keep working or performing activities for longer periods of time without getting tired. Running helps to improve your bowel function. Here's one you probably wouldn't think about. Running helps to improve your bowel function. Along with a healthy diet, including lots of fiber, running is a good way to, well, stay regular and avoid constipation and hemorrhoids. 16 | P a g e TEENAGER’S GUIDE TO RUNNNG Running can slow down the aging process: According to a study conducted over two decades by Stanford University School of Medicine. Researchers kept records of more than 500 older runners for about 20 years. What they found was that aged runners have fewer disabilities, and stayed healthier for a longer time than the other group of non-runners, and are also half as likely to die early from cardiovascular problems and other diseases. Lowers blood pressure Running can have a helpful effect on lowering and taking down blood pressure, it also toughens the most important muscle in your body, your heart, and therefore, it reduces the danger of heart attacks and other cardiac problems. Cardiovascular Health Your cardiovascular system is made up of your heart, the arteries that bring fresh oxygenated blood and nutrients to the tissues and the veins that remove carbon dioxide and wastes from your body. Running has been shown to make peoples arteries more elastic and this helps in reducing blood pressure. Lowering your blood pressure lowers your risk of stroke, heart attack and other types of heart disease. Running also strengthens the muscular part heart by preventing from any kinds of cardiovascular disease as well as making everything you do - from climbing stairs, shopping or playing with children - physically much easier. Another important aspect of cardiovascular health is your lungs. Generally, runners have much healthier lungs than people who engage in another form of exercise. Having healthy lungs mean sufficient oxygen to your blood and vital organs. You will also develop more capillaries - those tiny little blood vessels that deliver oxygen and nutrients to each cell in your body and this means physical activities will be very much easier. Weight Management 17 | P a g e TEENAGER’S GUIDE TO RUNNNG People engaged in any kind of exercise have a much easier time managing their weight than their sedentary counterparts. Running can help you burn all those excess fats that are stored in your body and achieve the body weight and waistline you always wanted. Just keep in mind the golden rule of weight loss: burn more calories than you take in. The weight equation is basically a balance between calories consumed and calories burned. It is so simple if you consume more calories than the amount being used up in your body and the amount burnt, you're going to gain weight. Similarly, if you burn more calories than you eat, you will lose weight. It's as simple as that. Running burns more calories per hour than virtually any other exercise except cross-country skiing, mixed martial arts, and synchronized swimming - it's also one of the most effective ways of managing your weight because it involves moving your whole body. Unarguably running of the top calorie-burning exercises. Besides, you don't need any specialized equipment except for a pair of shoes and you can do it virtually anywhere. Increases bone density and improves joint flexibility The bone degenerative disease called “Osteoporosis” is a kind of disease that weakens the bones and this is done by leaching away the bone calcium faster than it is replaced. There are many complex processes at work in this degenerative disease, but lack of physical activity has been described as one of the contributing factors. Bone density is increased through running. This happens because the muscles are attached to the bone. When your muscles move during a run, they are basically massaging the bones and this stimulates bone growth resulting in greater bone density. Increased bone density is important especially as we age. Running also improves joint flexibility. The actual movement of running helps to maintain as well as to improve the range of motion in a joint so they become and remain more flexible. Some people always think running could cause more problems for bones than it solves but medical evidence paints a different picture. It is unarguably that the physical impact that running delivers on your body will cause the density of your bone to increase in order to protect it. 18 | P a g e TEENAGER’S GUIDE TO RUNNNG Therefore, running can prevent and even reverse osteoporosis avoiding unnecessary and painful breaks and keeping you off the medicine. With all those physical benefits of running just waiting to happen, why not strap on those running shoes and get going. Mental Benefits Of Running Countless articles have been written on the physical benefits of running but there are also significant mental benefits that writers don’t always put into account. This section is aimed at taking you through the mental benefits of running. Running and intelligence Running not only will make you healthier, but it will also enhance your A study suggested that running or doing any exercise routine may supply to the creation of new connections between the nerve cells in the brain and even stimulate the growth of new cells, thus leading to superior and better mental function. This no surprise for me because I get my best ideas while I'm running. Running boosts productivity Running decreases mental tiredness, and creates a feeling of being more active and energetic. At times, more than physical fatigue, it is mental fatigue that negatively brings down your productivity. Hence, running can make you more productive in your studies. Running reduces anxiety and depression levels Running has an antidepressant effect on exercisers, decreasing anxiety and boosting serotonin levels. It can also offer a distraction from your problems. Anxiety is known to always arise from negative thinking, thus when you change your thinking, you’ve indirectly changed your mental state. Increased confidence and determination Running can certainly improve your cognitive-behavioral faculties. This refers to how your thinking affects your behavior. This exercise does not only enables you to complete 19 | P a g e TEENAGER’S GUIDE TO RUNNNG physical challenges but improves your confidence as you achieve goals or overcome barriers. Perhaps you beat a personal best time or complete a charity run for the first time, this is not only a positive experience at the time but is likely to spill over into other areas of your life enabling you to think and act with confidence. Confidence building can happen in many ways. This confidence can come from the goals that you set and accomplish. Many runners start running as a means to lose weight. After reaching this goal of losing weight they gain confidence to keep on running and it spills over to become their lifestyle. This improved confidence and determination may help you to resolve other problem situations that you are faced with. Feel happy Believe it or not, running really can help you to feel happy. As you exercise there is a chemical reaction in your brain that releases endorphins into your bloodstream. These provide a natural high making you feel happy and positive. This is the same reaction that occurs when you laugh, have sex or eat chocolate. Relieves Stress Running has been scientifically shown and proved to reduce tension and anxiety, fight depression and build confidence. When you are running your body releases chemicals known as Endorphins, they are the "feel good" brain chemicals. Often called natural painkillers, they have calming and soothing effects on nerves and muscles. Running is a great stress reliever helping you to focus your energies on a different problem so that you forget your current circumstances. The effect of running not only boosts your sense of happiness as you exercise but improves blood flow to all areas of your body, including your brain. Runners often report higher levels of concentration after exercise enabling your mental faculties to become sharper and making you more able to deal with problems or find solutions, reducing stress levels. Perseverance There is a film called "The Loneliness of the long-distance runner" and it encapsulates the determination and self-discipline that is developed by runners who cover distances. In turn, these skills help you to build perseverance which is important in life for dealing with difficult situations and circumstances where you might otherwise give up. 20 | P a g e TEENAGER’S GUIDE TO RUNNNG Running will improve your attitude. There are those that think "runner's high" is a myth. But, there is something to be said about how good you feel after a run. The release of endorphins that accompanies running does make you feel better and keeps you a happier person. There are even some doctors that prescribe a running routine for their patients that are suffering from depression. For these runners, this also helps them to focus on something else rather than their problems. HOW DOES RUNNING ADD RESILIENCE? As resilience is an individual’s ability to properly adapt to stress and adversity, running will unarguably build the following qualities in you which will in return build your resilience. The qualities are:  Self-Efficacy: confidence to thrown you. at this handle is the challenges Running is an unpredictable exercise, no run is the same. You set out on a run exercise feeling great and it turns into a terrible struggle, yet you persevere and succeed. Although having boldness in taking challenges doesn’t mean you will always succeed but repeated exposure to a challenge increases your confidence to handle just about anything. So, facing challenges squarely won’t be new anywhere you find yourself.  Hope: it is very essential to set a goal for yourself, whether a day-to-day or year-long goal, setting a goal really requires having hope and a wish to achieve the goal. It will be challenged, building your ability to refocus, even reframe what you are hoping for. Without hope, there would be little motivation. 21 | P a g e TEENAGER’S GUIDE TO RUNNNG  Personal Control: Running is one of the activities that offer personal control. You are the only one who can do your run, and this means you are dependent completely on yourself.  Self-Understanding: As a beginner in running, you should constantly redefine and assess your abilities. It may require restructuring your goals day-to-day depending on what life sends your way. These sets of skills will definitely help you pivot for life challenges or daily stress. 22 | P a g e TEENAGER’S GUIDE TO RUNNNG CHAPTER FIVE TYPES OF RUNNING EXERCISE Whether you want to run a race this season, or you are just looking to improve your daily run, try these techniques to improve speed, endurance, and recovery. Types of Runs for Training Easy/Recovery. These runs are done at an easy pace. You will do these for nice, everyday runs or on days to recover after a hard or long workout. When you are doing an easy/recovery run you should still be able to carry on a conversation with someone. Long run. Just as it sounds like, these are your longest run of the week. These should be also be run at an easy pace and be approximately 20-30% of your weekly mileage. The length of your long run depends on your current fitness level. Your long run can be anywhere from 5 miles to 25 miles. As you keep on with your program - you will probably gradually increase the length of your long run. Tempo run: The tempo run is used for endurance. This is the run most hobby runners do every day. Pick a comfortable pace, and maintain it for the chosen amount of time. If you are training for a race, your tempo run may be very long, and only performed once a week, or even less. For the daily jogger, this run can be more often, for up to an hour. Sprints: Sprints improve your speed and power. Sprint training involves running as fast as you can, for short distances, and then walking for recovery. Sprints may be repeated many times in a single training session. Intervals: Intervals improve the time it takes for your heart rate to decrease. Intervals are a mix of fast running, followed by jogging or walking for recovery. Interval training can have many combinations. It can be a gradual incline in speed such as: walk 4mph 1min, jog 5mph 23 | P a g e TEENAGER’S GUIDE TO RUNNNG 1min, run 6mph 1min, and then taper back down the way you came. Or they can be sudden: walk 3mph 2 min, run 7mph 1 min, walk 4mph 1 min. Intervals really make you sweat! Many treadmills have set interval programs. These are beneficial because you will do them without having to plan and think too much about it. Just pay attention to your timing, so that the machine doesn't speed up before you're ready! Fartlek. I'll admit - fartlek is my favorite form of speedwork! The word fartlek means "speed play" in Swedish. They are bursts of faster running during the middle of your workout. There's no set amount that you do - they are completely informal. I like to use telephone poles as guidelines. After warming up - run fast from one telephone pole to the next, then slowly to the next, then speed up the next, etc. Fartlek workouts can be fun. Hills/Incline: Training on an incline is a good way to increase cardiovascular fitness, work your hamstrings and glutes, and improve overall runs. If you can run up a hill at 6mph, you can run a lot faster on level terrain! Putting it all together When you do all of this training, you want to start merging them while sticking with the individual methods of training. For example: After your speed increases, you increase the pace of your tempo run. After endurance improves you shorten recovery times in intervals. Training with these methods is a sure-fire way to become a very strong runner! 24 | P a g e TEENAGER’S GUIDE TO RUNNNG CHAPTER SIX TIPS TO MAKE RUNNING A LIFESTYLE Build a Foundation: A lot of runners make the mistake of trying to continually beat their times every time they complete a training run. The set themselves a route of say 3 miles. The first run takes them 30 minutes. The nest time they complete the same route they expect to beat this time. Often because they are new runners, the first 2 or 3 times they manage this. However, each time they run, it becomes harder and harder resulting in an injury, reduced motivation or even giving up. If you take the time to build a proper fitness foundation by making most of your runs slow & steady your body has the chance to adapt to running. Each run will become easier as your body's systems become acclimatized. You will be less likely to get injured and you can relax and enjoy running knowing that your fitness is improving and you don't need a personal best to prove it. A fitness foundation can be built up over 6-12 weeks. When this foundation is in place you can then incorporate advanced running techniques such as intervals, hills, and races. Change of Scenery: Changing your running route regularly will keep the running experience fresh and more interesting. New running routes tend to divert your attention away from the stress of running and towards the enjoyment of the experience. It is really convenient to be able to run from your 25 | P a g e TEENAGER’S GUIDE TO RUNNNG front door without having to drive. Combine your running with exploring where you live. Are there attractions, monuments, lakes, rivers or buildings that you want to see but never have the time? Sometimes the inconvenience of a short car ride of a few miles can open up a whole new world of beautiful, breathtaking, scenic runs. TIP: Remember to think about where you will store your car keys during your run. I have a zipped pocket on the back of my shorts which is ideal for this. Social Running: Some people prefer to run alone, allowing themselves time to be with their own thoughts. Running alone may be more spiritual but you could be missing out on the many benefits of the group running. A friendly running club or running partner with makes running a more social pastime, you can share stories, goals or even worries (running-related or not). Running with other people is like having your own portable cheerleaders helping you through some of the harder parts of your work out. A little friendly competition may also bring out better performance. Like music other people provide a distraction from running effort and make the time and distance pass quicker. You also get the added benefits of safety in numbers. Water: Dehydration is a threat to all runners. Losing water through sweat and breathing must be replaced in order to stay hydrated. Dehydration can happen both in hot and cold weather. Dehydration in runners may cause fatigue, headaches, decreased coordination, and muscle cramping. Dehydration can catch you unawares. If you don't replace lost fluid your performance will begin to suffer. If you start to feel thirsty then you are already dehydrated. Make an effort to drink enough fluid before training runs and races beacuse 3-4 pounds of water can be lose per hour when running It takes time for your body to absorb fluid so try drinking about 0.5l (approx 1 pint) a few hours before you run. Over a long race like a marathon, a poor hydration strategy could reduce your performance by up to 15%. Fuel your body. You can burn more than 400 calories per hour. However, it is better to replace them with healthy food if you want to maintain your body fitness. The snack you will take before running 26 | P a g e TEENAGER’S GUIDE TO RUNNNG should be sugar boosting diet, like a banana, energy bar or energy drink. Running on an empty stomach is bad for your health and also make running boring. Think about your form. According to my experience, beginners always feel reversed towards running during the first few weeks of running, even if they have run in the past and are starting up again. To enhance your running steadfastness ensure you are always in good position.  balancing your head over your shoulders  Shoulders are relaxed to allow your lungs to expand  Arms are around 90 degrees and swinging like a pendulum from your shoulders Recovery: Running places huge stresses and strains on the body. Muscle cells are physically damaged during training. This trauma can cause soreness and even injury. If your body is given the chance it can repair the damaged muscle and also make them stronger. After completing a workout or race it is a good idea to do keep moving by walking for 5 to 10 minutes. This will help to reduce the build up of lactic acid which causes painful muscles and inhibits recovery. Some gentle stretching also helps remove metabolic waste. Make sure that you drink some water and eat some food. This will help you to rehydrate and promote muscle replenishment and cell repair. Posture: There are many conflicting articles and research about what is the right and wrong posture for running. Some articles argue about straight backs while others promote leaning forward or even both. What works best is getting the basics right so that you run in an efficient way without having to think too much about it. Focus your eyes straight on the horizon rather than on the ground, this will keep your head in a good position and make it more comfortable to run. Allow your shoulders to be hang low and loose, there is a tendency to tense up as you become tired and this makes running more difficult. Imagine there is a string attached to your belly button pulling you along the road, this will help to keep your hips and pelvis in the most effective running position. 27 | P a g e TEENAGER’S GUIDE TO RUNNNG Introvert and extrovert runner These are two boundaries of personality. It is impossible that a competitor would be depicted as an absolute introvert or extrovert yet rather would sit in between the center. See underneath for the definitions and the specific character attributes that might be expected to show in their behavior. Runners that are quiet, reserved, thoughtful, and self-reliant are known as "introverts." Introverts love to perform solitary exercise and leisure activities. Unlike introverts, extroverts derives most of their energy from social interaction with other athlete and also respond to external stimuli immediately and directly, introverts tend to contemplate over things before reacting and they mostly generate their energy by time spent alone. Introvert runner An introvert runner is characterized as runner who finds socialization draining or overwhelming, often finding comfort in solitary pursuits, therefore they prefer to run alone or with less interaction with other runners. This is not to be confused with shyness or reclusiveness. Extroverts - These are the opposite of introverts and they also tend to be very confident and outgoing in all situations. In contrast to introverts, extrovert prefer group running with a lot of interactions with other players. Some people also like working in a team because they enjoy working on the same goals as other people. 28 | P a g e TEENAGER’S GUIDE TO RUNNNG CHAPTER SEVEN ADVANTAGES AND DISADVANTAGES OF RUNNING IN THE MORNING The early jog session is one of the most preferable types of exercise. But many people wonder if running in the morning is the best thing to do or is it just a cultural phenomenon that everybody seems unconsciously. to Well, be the doing answer depends on you.For me, I love running in the morning. To help you decide on that, here is a full list of the pros and cons of a morning run session. Advantages Of Running In The Morning:  Your schedule is typically clear in the early morning-you don't have much errands to run or commitments to keep up at 5AM! Therefore, you can keep your running schedule consistent and uninterrupted.  You can breathe in the clear and soothing ear of the early morning. You can also enjoy the scenery and take in the beauty and the magnificence of the morning glory.  You can boost your productivity and mental function by training in the morning. Many mental performances recommend doing some aerobic exercise first thing in the morning. Anthony Robbins calls it "the power hour".  According to tony Schwartz-the author of the book "the power of full engagement"-the best form of emotional renewal is rising up your heart rate for a sustained amount of time. No wonder many runners enjoy a happy life with less emotional issues.  You could also boost your metabolism levels by working out in the early morning. This means that you will be burning up calories at higher rates, leading to more weight loss and overall sense of confidence and accomplishment. 29 | P a g e TEENAGER’S GUIDE TO RUNNNG Disadvantages Of Running In The Morning:  Many people find it hard to wake up early in the morning. It takes some self-discipline and will power to able to do it on a consistent basis.  Running in the winter when in the weather it is too cold or raining can be demotivating. But you can address this by dressing properly or by running on a treadmill in-house or at the gym.  Your body can be stiff and rigid in the early morning. Therefore you will find it harder to break into your normal running pace. You should get in the habit of warming up properly before your running session.  Some runner force on themselves to wakeup early, so they sacrifice some good hours of sleep. Sleep deprivation can have some devastating effects on your mental and physical health. Go early to bed and get the much rest and recovery that your body may crave for. Here you have it. I still prefer running-and you should too. Of course, from time to time; I change my running schedule in order to avoid boredom monotony. Variety is the spice of life. 30 | P a g e TEENAGER’S GUIDE TO RUNNNG CHAPTER EIGHT ADVANTAGES TO RUNNING WITH A GROUP Running with a group has many advantages. Some of the advantages are increased creativity, increased motivation, and great social opportunities. To be honest, I don't think I would have started running if was I was forced to run solo. By running in a group, it allows you to meet other like-minded people. Advantage #1: Increased Creativity Sometimes taking a break from a problem helps you solve it. While it is true that you may generate some ideas while you're running, when you run with a group, your creative juices may spark a conversation that will allow you to solve the problem that you are working on. Advantage #2: Increased Motivation Have you ever experienced the following?: You're running along and you spot a runner in the distance. You say to yourself, I have to catch up to them. You reach them, and you spot someone new in the distance, and you repeat the process. Advantage #3: Great Social Opportunities By running with a group, it allows you to get out of your shell and meet new people. Once you get comfortable with that group, you may even start searching for other groups that share similar interests as you. 'Like Attracts like'. There have been many cases of relationships starting due to a running group. Running with a group is one of the best experiences that I have, and usually, one that I look forward to during the week. While there are several advantages to running with a group, the above are just a few that you can expect just by running with a group. 31 | P a g e TEENAGER’S GUIDE TO RUNNNG RUNNING INSECURITY Insecurity which is also known as gymtimidation varies from individuals but we all have some degree of fitness insecurity. So let’s quickly take a look at what you can do on your own to build your confidence to running exercise. If you are feeling insecure about your body then your dream of going for a run can be a daunting one, where you may fear your insecurities will be amplified. However, exercise is a vital part of a healthy lifestyle, and it is important to overcome these insecurities, so here are some top tips on how to do so:  Run with a friend, or in a group  Plot your route  Focus on your goal  Listen to music  Wear appropriate clothing 32 | P a g e