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Health & Fitness

RUNNING ISN'T ENOUGH

Our gym has huge picture windows, through which we can see everything
happening on beautiful Mission Street in San Marino. Every day – and
especially on Saturday mornings – we see dozens of people jogging or
running past.

As you might expect, many of these people look very fit – from the
knees down. They have great muscle tone in their calves The rest of
their bodies? Not so much. Although thin, they may have little to no
muscle tone in their thighs or arms. What’s more, quite a few have
signs of injuries – therapeutic wraps and pads on their knees or
thighs.

My guess: They may be running too much. And they’re probably not
incorporating weight training into their fitness regimen.

Some people believe that running is the best way to lose weight and
stay healthy, and the more, the better. The truth, unfortunately, is
that many medical authorities feel that too much running – including
marathon running - can damage the heart. The 2010 Canadian
Cardiovascular Congress in Montreal is just one authority that came to
that conclusion in recent years.

Don’t get me wrong, some running is great! But it should be done in
moderation. More is not better.

And runners (along with everyone else) should incorporate weight
training, Weight training strengthens the left ventricle of the heart
much more than ‘cardio’ exercise like running alone. It also helps
protect knees and legs from injury. Years ago, I trained for a
half-marathon with a team of friends; I remember them dropping out
like flies, from hurt knees. Weight training could have kept them in
the game.

The best exercises for runners to protect their knees and legs are
squats; leg presses; lunges; leg curls and leg extensions. It is
important to train with higher repetitions and moderate weight - from
2-3 sets of 12-25 repetitions. Do these exercises during non-running
days and/or pre-season.

Weight training will help stabilize joints and strengthen muscles,
which will enhance race endurance. You will be amazed by the results,
and you might even find your run to be much easier!

Wendy Grace is the co-owner and director of the Mission Fitness
Center, a boutique gym in the Mission District of San Marino, just
east of South Pasadena, at 2451 Mission Street.  For more information
on Mission Fitness, go to missionfitnesscenter.com.

CAPTION (for 'Squat_pink.jpg):

Squats are one of the weight-training exercises that can help runners
strengthen and stabilize their knees, to help prevent injury.

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