The Observer (Kampala)
Devapriyo Das
29 October 2009
With the Kampala Marathon just weeks away, runners are increasingly pounding the crumbling pavements of this hilly city. As the running-bug is contagious, and fearing you will catch it, we think it wise to walk you through some basics to help you run faster, longer and better.
Running is all-body exercise. It particularly works the hamstring and quadriceps muscles in the thighs, the buttocks and calves; while strengthening the abdomen, arms, back and shoulders, and ligaments in the knees, hips, ankles and feet. It also boosts heart rate and lung capacity.
As cardio-vascular circulation is increased, the body burns fats more efficiently, regenerates muscle fibre quicker, and reduces the risk of heart disease. Moreover, brisk exercise induces a sense of well being, energising the brain and sharpening concentration. Start your run with a few minutes of slow jogging and gentle jumps.
As you run, keep your head up and shoulders relaxed, arms bent at ninety-degrees, and your legs moving in a cyclical motion i.e. your thighs move your legs forward with knees slightly bent, so that you run on the balls of your feet with your toes pointing forward, rather than on your heels. Let gravity work for you: lean forward slightly so your weight propels you forward rather than down.
When you are new to running, start by combining a brisk walk with a slow jog, by running for five minutes, then walking for ten. As you get better, increase the length of time you spend running. Don't worry about stopping frequently as most people who are new to the sport cannot run for more than twenty minutes at a time.
Breathe deeply throughout. If you feel pain anywhere, at anytime, stop running and wait for it pass. End your runs with light stretches like touching your toes, gently arching your back, and extending your hips, shoulders and head from side to side. As you get stronger, build variety into your programme.
Plan different kinds of runs on various days of the week: a half-hour jog on Monday, followed by a 45-minute faster run on Wednesday, some quick sprints on Thursday, and an easy, sixty-minute run on Saturday. You can intersperse running with visiting the gym and playing balls sports.
Try and get a running companion, someone to compete with and spur you on; and sometimes, to watch your back, as you run through dodgy parts of Kampala. Try and find routes that are grass or earth, as concrete and tarmac send harmful shocks to the knees.
As running burns plenty of calories, aim to eat more millet porridge, rice, vegetables and fruits. These are digested easily and release the glucose that your body craves. Drink at least two litres of water per day and sleep eight hours per night so your body can recover.
And don't complain you can't find the right equipment: you just need a vest, shorts and socks in light or breathable fabrics, and fitting running shoes with sufficient shock-absorption.
So... why are you still reading this? Head for the door: the world is your playground.
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