The aim of aerobic conditioning is to improve the cardiovascular system. To be effective, exercise must be of intensity great enough to reach 75-80% of the individuals maximum heart rate and be maintained at that rate for no less than 25 minutes.
Benefits of jogging or distance running include increasing aerobic capacity and muscular endurance, prevention or postponement of coronary artery disease, personal gratification and the low cost of the sport.
Causes of Running Injuries
- Shoe problems
- Training errors
- Environmental factors
- Anatomic abnormalities
Shoes should:
- Provide shock absorption
- Provide motion control and stability
- Be well fitted for comfort
- Last at least 500 miles or 9-12 months
Trainer Errors:
- Too much - too fast, too soon
- Mileage on runs should be gradually increased or decreased based upon needs of the individual
- Over distancing without adequate stretching
- Rapid changes in mileage
- Interval training (going from slow speeds over long distances to fast speeds covering less ground)
- Insufficient rest between training sessions
Anatomic Abnormalities:
Pre-existing structural problems such as:
- High foot arch
- Flat feet
- Leg length differences
- Scoliosis
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