and pounding off your heels. Otherwise, your feet and legs are going to cry
uncle long before your cardiovascular system does.If you experience pain in your ankles, knees, or lower back, stop running for
a while. If you don’t, you could end up having to sit on the sidelines for months.Running tips for rookies ...................................................................
These tips help you get fit and avoid injury.Start by alternating periods of walking with periods of running.For
example, try two minutes of walking and one minute of running. Gradually
decrease your walking intervals until you can run continuously for 20
minutes. If you have the inclination, you can build from there. Of course,
sticking with a walk-run routine is fine; you’re less likely to injure your-
self that way.Vary your pace. Different paces work your heart, lungs, and legs in
different ways. Experiment with the techniques described in Chapter 8.
Always run against traffic when running on the shoulder of a road.
This allows you to see oncoming cars and dive for the side of the road, if
necessary. If you’re running on steeply banked(angled away from the
center line) country roads and the road is flat, you can run in the middle
of the road to save wear and tear on your legs. But as you head up or
down hills, get as far over on the shoulder (that is, away from the road)
as possible to avoid speeding cars mowing you down. Consider carrying
a lightweight cell phone for emergencies.Don’t increase your mileage by more than 10 percent a week. If you
run 5 miles a week and want to increase, aim to do 5^1 ⁄ 2 miles the following
week. Jumping from 5 miles to 6 miles doesn’t sound like a big deal, but
studies show that if you increase your mileage more than 10 percent,
you set yourself up for injury.Bicycling: Road and Mountain ...................................................................
Talk to a group of cyclists and, chances are, you’re talking to a group of ex-
runners. Cycling is perfect for people who can’t take the relentless pounding
of running or find the slow pace a real drag. Cycling is the best way to cover a
lot of ground quickly. Even a novice can easily build up to a 20-mile ride.Cycling can be a hassle. You can’t just grab your shoes and head out the door.
You need your helmet, water bottle, gloves, sunscreen, and glasses. And even
with all your protective gear, you can never be too cautious. Cycling is a low-
impact sport — unless you happen to impact the ground, a car, a tree, a rut,
or another cyclist.Chapter 10: Exercising Outdoors 151