Download In 490 BC, It is rumored Pheidippides, an Athenian Herald, was sent

In 490 BC, It is rumored Pheidippides, an Athenian Herald, was sent to Sparta to request
help when the Persians landed in Greece, He ran 150 miles in two days. The following
day he was sent on another 25 miles run, from the battlefield at Marathon to Athens to
announce the victory over Persia, “Nenikékamen,” he said, then collapsed and died on the
spot.
As someone who recently started running I’ve found that the preparation for, and
execution of, a run is not easy. Based on my experiences and a little research, I’ve come
up with a couple of steps which I have found have made it easier to run everyday. I
would like to share them with you today.
Preparing to run takes time, effort, and training. To get started there are a couple of things
you can do to make running easier. With preparation, proper equipment, and avoidance of
pitfalls, you’ll be running in no time.
First, you need to determine your health level. Both the American College of Sports
Medicine and the American Medical Association indicate the need to consult with your
doctor to make sure you’re in a good physical condition to start any new fitness routine.
Once you’re given a clean bill of health, you’re going to need to know how to properly
prepare your muscles.
Learning to stretch is probably one of the more important steps in your daily running
routine and some tips provided by coolrunning.com will help get us started. While there
are many different stretches you can try, you want to make sure you hit 4 main areas,
Legs, back and shoulder, thighs (or quads), ankles. Find the best stretches for your
comfort level.
Wall Stretch: To do a proper wall stretch, you’ll need to place both hands against
a wall for balance (I’m going to try it without) make sure your feet are shoulder
width apart, keeping your feet flat on the floor, bend forward with your knees; this
will stretch your calves all the way down to your ankles.
Back Stretch: Grab your elbow with your opposite hand, and gently pull across
your body, this will stretch your triceps and shoulders
Quad Stretch: This one requires a little balance or some help from a stationary
item. Bring your foot up, from the back, and bring it as close to your body as
possible, this stretches out your quadriceps.
According to SportsMedicine.com, a common injury to runners is a ruptured or torn
Achilles tendon. This stretch can strengthen your tendon and help prevent injuries.
Leg Stretch: This stretch is best done with a solid object, such as curb, or a yoga
block, place the pad of your foot on the block and press your heel towards the
ground, holding for ten seconds.
In preventing injuries and severe blisters, a good pair of shoes can go a long way.
According to TheRunningAdvisor.com, the most common mistake a novice runner
(myself included) can make is to go out and buy a cheap pair of running shoes. When I
started running, I wore a pair of shoes that I’d owned for over 2 years, they had virtually
no support. I only ran a mile and a half that day, but I had a blister from my toes to my
heel. I learned the lesson of proper shoes really quick.
Finally, an old English proverb states: Prior preparation prevents poor performance, in
this case, if you check in with your doctor, stretch before and after a run, and wear the
proper shoes, you’ll be well on your way to “Nenikékamen” – or Victory