Running is one of the basic skills that we learn in our early childhood, and we mastered it with our ongoing development, your certainly passed through a running race experience to win the challenge with peers and colleagues at your first years of kindergarten, school or even college, or might have added speed to run away from a certain danger.

Running is still the easiest, cheapest and most enjoyed sport. iI is ranked number one for people of all ages to practice all over the world. 

Running as sport has tremendous health benefits and we will reveal some of those benefits in “FIT FACTS” exclusively for our valuable Sports & Fitness readers to understand and to help enjoy as a part of an active lifestyle. 

FACT 1: Choose the Right Shoes 

Many runners get confused when choosing best running shoes because they do not know what foot type they have, Making the wrong chose might cause bad injuries soy you need to choose a well known and reputable shoe store with a qualified expaert who can evaluate your foot biomechanics and recommend the right shoe for you.

Although barefoot running is accompanied by possible risks, recent research shows that it has many health benefits for your body including enhancing the foot and leg muscles, improving circulation and reducing the risk of injury caused by bad running shoes.      

Some modern shoe manufacturers have recently designed minimalistfootwear to mimic the barefoot running experience, maintaining optimum flexibility and natural walking while also providing some degree of protection. Minimalist shoes have reduced cushioning, thin soles, and are of lighter weight than other running shoes, allowing for more sensory contact for the foot on the ground.   

FACT 2: Choose the Right Running Path. 

Remember the great movie Forest Gump where the great actorTom Hanks [;ays Forrest Gump qho runs from coast to coasr running with no goal simply because he is distraught. Actually it’s partially true!

 Many of us in the MENA region are suffering from and experiencimg  depression because of the political unrest and weak economy. Here is the magical solution RUNNING.

Research shows that running with moderate to high intensity will dramatically enhance your body’s hormonal system, especially the endorphin hormone that make you feel happy, satisfied and fights depression.            

FACT 3: Choose the Right Running Partner 

Training partners are one of the most valuable motivational tools a runner can have, as running with partner(s) can motivate you to train when you wouldn't otherwise like when you are too lazy to get out of bed or it's a cold and wet early morning or after a long, exhausting day at work. 

Training partnerships will give you security as well gaining from each other’s experience such as being introduced to new running routes and races. You may even gain the confidence to join a running club and take your training to the next level.

Running groups are becoming a trend in Egypt and the Middle East where groups such as; World runners, Egypt runners, Cairo runner, October runners ,etc, exist. You may also found a running partner on one of the many websites and social media where you can post the time and length of your expected run and you will find enthusiastic people that will join you.    

FACT 4: Choose the Right Running Programme 

When it comes to training programmes there is no such a universal-programme that fits all. Everyone has individual preference’s and goals.  Weight, health condition, gender, and age are all factors and reasons to choose the a programme tailored for you.

Generally speaking, running a minimum of 20 minutes per day with moderate to high intensity will give you a great health advantage and benefits.

A variation on your running programme such as an interval or rolling hills programme is amazing.  Working out using the zigzag method will allow your body to recover and produce more energy for each new running session.    

FACT 5: Enrich your Daily Diet 

Running, as most of the cardio sports and training exercises do, depletes most of your body’s glycogen and vitamins as well as water. Therefore you need to load your body with an adequate amount of water before the run, as well replace that lost water during and after the game or exercise. 

A well balanced meal after your run consisting of protein, carbohydrates, vitamins, fibres and essential healthy fat is necessary to recover from your workout session.

Complex carbohydrates play an essential role in allowing runners to perform their sessions successfully as well as recover and compensate for the depleted sources of energy. A dish of rice, pasta or even bread with the main meal is essential for runners.