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Running can be a great form of exercise: it’s exhilarating, can be cheap, and is something you can pursue independently rather than as part of a class. For some, this makes it the ideal way to keep fit, but for all its simplicity there are some steps you need to take to make sure you’re ready for a run.

Staying Hydrated

When you run, you work up a sweat: your body is working hard, which speeds up your metabolism and raises your temperature. Your body reacts by sweating: as the sweat evaporates from your skin, your temperatures goes down, but this can leave you dehydrated, and if you’re on a long run or the weather is hot, this can lead to some serious problems.

You don’t just lose water when you sweat: you also lose all the compounds dissolved in your bodies fluid reserves. These are salts called electrolytes and they’re important for the functioning of your body. When you’re getting ready for a run, make sure you have some isotonic energy drinks or products like ORS effervescent tablets to keep you topped up!

Shoes

One of the appeals of running is its simplicity: you just lace up your shoes and set out. You have to choose those shoes carefully though! Running is a high impact exercise, meaning it puts a lot of stress on the weight bearing joints of your body: the ankles, knees and hips. The relentless impacts of even short run can cause pain and discomfort or even damage if you’re not adequately supported.

Running shoes give you a big advantage. They’re built to be flexible and breathable, making running a more comfortable experience. They also provide additional cushioning on the heel, reducing the impact of each time each foot hits the pavement, track or field and pushes you off – this can help you avoid injury and run more comfortably for longer.

A Build Up

It’s important to manage your stamina carefully, especially if you’re a first time runner. Even if you’re incorporating running into a routine that hasn’t worked those muscle groups in this way before you might find yourself quickly out of breath, or in pain with aching or even strained muscles!

Begin slowly: try following one of the many Couch to 5k programmes that are available. These don’t just provide a way for you to build up your strength and stamina in preparation for longer runs, they also provide motivation, be that in the form of a pursuing zombie or encouraging words from real life inspiring figures. This could make the difference between you developing a life-long exercise habit and hanging up your running shoes in frustration.

In a previous article I described how theories of innovation provide insight into the limits of natural selection. Brian Miller

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The often-heard assertion that a scientific "consensus" exists in favor of orthodox Darwinian theory is true only on the surface. David Klinghoffer http://www.discovery.org/p/209

Many pastors, priests, and rabbis, have been captivated by the idea that they can have their cake and eat it too. David Klinghoffer http://www.discovery.org/p/209

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As often happens, Darwinists have things exactly upside-down. Jonathan Wells http://www.discovery.org/p/41

A dismissive attitude to intelligent design cannot survive a sustained encounter with the best science and scholarship from the ID community. Evolution News & Views

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Critical analysis does not entail any discussion of religion. Sarah Chaffee

Darwin Day is coming up -- February 12, aka Academic Freedom Day. Yes, that means we'll be introducing you to a new Censor of the Year. Evolution News & Views

On ID the Future, CSC Senior Fellow Ann Gauger discusses a recent paper in the journal Cell. Evolution News & Views

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My wife was complaining to me today that I don't podcast enough. Hah! Here's a new episode of ID the Future. David Klinghoffer http://www.discovery.org/p/209

The Texas Board of Education met this past week to discuss the streamlining of its science standards, greeted by much news attention. Sarah Chaffee

This legislation, if passed, would protect teachers who wish to discuss the "scientific strengths and weaknesses of existing scientific theories." Sarah Chaffee

If science ever becomes conflated in the public mind with left-wing advocacy, it will profoundly harm that crucial sector. Wesley J. Smith http://www.nationalreview.com/human-exceptionalism

Sarah Chaffee and Discovery Institute biologist Ann Gauger have been conducting a multipart conversation about the cell. David Klinghoffer http://www.discovery.org/p/209