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No single type of exercise is better than all the rest. It’s merely a question of

what’s best for you. Many runners develop frequent, chronic injuries. Many

people have joints that simply will not tolerate all that pounding. If you’re not

built to run, don’t argue with your body. You can get in great condition in

other ways. And if you’re a beginner, hold off on running until you’ve built

up stamina and strength.

Essential running gear ......................................................................

Although you can spend hundreds of dollars on spiffy warm-ups, tights, and

tops, the only equipment that’s truly essential for running is a good pair of

shoes (although women will want a supportive jogging bra, too). Be prepared

to spend at least $50 to $60 a pair, but know that a hefty price tag doesn’t

always correspond to the best shoe.

The shoe that’s best for you depends on your weight, the shape of your foot,

your running style, and any special problems you may have, such as weak

ankles or bad knees. Try on several models at the store, and take each one

for a test drive around the mall or at least run a couple laps around the store.

Your running shoes should be fairly flexible, especially across the ball of the

foot. Hold the shoe at both ends and bend it; it should break right at the ball

of the foot. You want cushioning, but not so much that you can’t feel your foot

hitting the ground. Look for a stable heel counter(the part of the shoe that

wraps around your heel to keep your foot in place). If your foot slides around

a lot, that can mean trouble down the road.

Running the right way .......................................................................

Runners have a habit of looking directly at the ground, almost as if they can’t

bear to see what’s coming next. Keeping your head down throws your upper-

body posture off-kilter and can lead to upper-back and neck pain. Lift your

head and focus your eyes straight ahead.

Relax your shoulders, keep your chest lifted, and pull your abdominal muscles

in tightly. Don’t overarch your back and stick your butt out; that’s one of the

main reasons runners get back and hip pain.

Keep your arms close to your body, and swing them forward and back rather

than across your body. Don’t clench your fists. Pretend you’re holding a but-

terfly in each hand; you don’t want your butterflies to escape, but you don’t

want to crush them, either.

Lift your front knee and extend your back leg. Don’t shuffle along like you’re

wearing cement boots. Land heel first and roll through the entire length of

your foot. Push off from the balls of your feet instead of running flat-footed

150 Part III: Getting to the Heart of the Matter