Running is the easiest, quickest way to get in shape--all you need are a pair of shoes," says Frank Shorter, 1972 Olympic Marathon Gold Medalist. "It's the Fountain of Youth!" exclaims Bill Rodgers, former Olympian and 4-time winner of both the Boston and New York Marathons. "Research shows that runners get more work done and their sleep patterns improve," reports Dr. Michael Cohen, a top ranked South Florida duathlete and Chief of Podiatric Surgery at Miami's VA Medical Center. "And when cardiovascular health is achieved and they're in shape, runners can be better lovers, he adds, "so their sex life is enhanced." Do you need more motivation to go for a run?

	What Kind of Runner Are You? According to Dr. Kenneth Cooper, president and founder of The Cooper Aerobics Center:
	Beginning Level	Jogging a 10-12 minute mile
	Intermediate Level	Running a 7-9 minute mile
	Advanced Level	Running a competitive 5-6 minute mile

Whether you're a running veteran, just starting, or gearing up to start again, all the experts agree, at 40--it is essential to get a check up and get medical clearance first. A stress test will tell whether your heart is in shape, to get in shape, and an orthopedic exam will make sure your knees, feet and ankles are ready for road testing. This is especially true if you have recently spent more time on a couch than on a tread mill. "Everyone wants to pop back into the sports scene after a 10-year hiatus of kids and careers, says Dr. Cohen, "Even someone who's been lifting weights three time a week has to look at his cardiovascular shape--and old war injuries!"

After getting your doctor's OK, with a good pair of running shoes, basic clothing to suit the climate, an understanding of your body's need for moderate training and injury prevention, you can increase your metabolism and energy level and lower your body fat. You are ready to hit the ground running!

"The most important thing," reports Shorter, who at 50, enjoys a cross training schedule of running, biking and weight training, "is to keep an intense attitude with moderate effort." Shorter ascribes to the Dr. Kenneth Cooper school of thought, verified by The American College of Sports Medicine, which stress cross training and a cardiovascular workout of 30 minutes, at least 3 days per week, but at a pace that enables conversation with a running partner.

And who knows better than Dr. Kenneth Cooper, leader of the fitness movement, internationally recognized for his research and writings on disease prevention through aerobic exercise and sound nutrition? The Cooper Aerobics Center in Dallas, Texas, founded in 1970, has been a hotbed for research and education on coronary heart disease, risk factors and fitness. The multi-faceted center is still led by Dr. Cooper, who at 68 continues to run 3 days per week, walk 3 days and weight train regularly. He has only been ill once--with appendicitis.

Dr. Cooper reiterates the importance of starting, and continuing to train slowly. "You have to listen to your body," he states, "You can't ignore it--if your body shows signs of breaking down, you have to rest." Cooper strongly advocates combining running with a weight training program, "Especially after, 40, your body starts to lose strength. As you build up cardiovascular reserve, to retain fitness, you have to build your muscles," he explains, "You might be running fast, but you can lose strength in your quadriceps and fall, or twist your back while carrying a bag of groceries."

The health benefits of running are substantial--especially for long distance runners, according to a recent National Runners' Health Study reported by the Life Sciences Division of Lawrence Berkeley National Laboratory, Berkley California. The study of 8,283 male recreational runners showed that those who ran at least 80 km (almost 50 miles) per week, were 2.5 times more likely to have high levels of HDL (the good cholesterol) and had half the prevalence of hypertension than those who ran less than 16 km (10 miles) per week. But take heart lower mileage runners--the study also noted that there was no point of diminishing return to the health benefits of running less that 80 km per week!

Shorter recommends that 40 year-old men should use a heart monitor. "It's not that you use it to see if you're going fast enough, but rather, if you're going slowly enough," Dr. James Rippe, a cardiologist and leading authority on health and fitness adds, "Most people don't have a clear sense of how much they are exerting themselves. Your heart rate gives you feedback to learn if your exercise level is consistent with your goal." Maintaining 70-80% of maximum heart rate is Dr. Rippe's recommendation for weight loss and aerobic conditioning.

Shorter further comments, "When you're younger, you just run and recover faster; when you're older, working harder isn't enough. You may level off and get slower, but your goal setting and achievement can be the same. My goal is not to look as old as I am," he laughs, "Running enables you to satisfy the urge to exercise and still get the reinforcement of improving."

Bill Rodgers agrees, "You have to ease into building cardiovascular capacity and strength. It's better to under-do it than to overdo it. Weekend warriors get injured!" Emphasizing the positive, he notes, "You have to congratulate yourself for making the move. Running is more than a sport--it gives you more back. Once you experience what it's like to be fit, you don't want to give it up!"

Recreational runners attest to that fit feeling. Bob Jones, who started running at 45, motivated by watching his brother cross the finish line in several races, says, "Running is a gift you give yourself and no one can take away from you." Jones began with one mile, which piqued the interest of his son, Chris, a former high school track and field athlete. After graduating college and starting work with the Adidas athletic company, Chris started running to spend time with his Dad, and soon the duo ran a few 5 and 10K's, joining his uncle, and making it a family affair. "It's meant an awful lot to us," Bob comments. It also meant a lot to his surviving a coronary by-pass 11 years later. "I went from asking, 'Will I live?' to 'When can I run again?'", Jones laughs, accrediting his physical endurance not only for recovering, but for crossing the finish line at the Madison (Wisconsin) Marathon 2 years later.

Bruce Collopy, a corporate CEO, started running in his late 40's. "My father died at 55 of a heart attack, and I decided to fight that fate," Collopy states, "I've never been a great athlete and never did any real exercise--except work in the yard, so the day I started, I couldn't even make it around the block!" Like most executives and family men, Collopy has trouble finding time to train. He used to run during his lunch hour, but now takes his 3-4 weekly, 3-mile runs in the early mornings or weekends. When inclement weather keeps him indoors, he uses a treadmill. (Allegedly, a gift for his wife!) "I'm still not very fast, but I'm in reasonably good shape," he comments, "Once you get yourself going, you crave it. Your body feels bad if you don't [run]." "Sometimes I just don't feel like getting up at 5 AM, but at my age, I can get out of shape real fast, and I must say, I enjoy the time alone when I run--I think all my great thoughts at that time!"

Ready to Race?
Like Jones, Collopy finds a race motivating. He looks forward to the annual 10K Peach Tree Classic--as do 70,000 other runners. Collopy enjoys the race, even though he starts behind the elite and faster runners. Says Frank Shorter, "Average runners often use racing as one of the goals in their training. Maybe it is to help them continue through their training, maybe it motivates them to get out there on a consistent basis." He also notes that the race mentality has changed, "Now people say, 'How'd you do? Are you satisfied?' where they used to ask, 'How fast did you run?'" He further explains, "You shouldn't have your ego tied up in performance--make your goal personal and let it reflect your level of conditioning." Long distance running is based on consistency and Shorter cautions, "Be careful unless you race all the time. Your biorhythms at 40 could be at a different pace than when you were 30."

Age-graded brackets help runners compete and compare with their peers, rather than against those younger and possibly faster. Even former Olympians like Rodgers, Shorter now 50, compete at the Masters levels. For beginning racers, Dr. Cohen urges, "Set your goals before the race. Don't go out to win, but to finish. Pace yourself and get the feel of racing." He explains that most runners can race three times the distance of their workout mileage, "But you have to slow down," he adds.

Racing is just fun says, Bill Rodgers, "It's a party and a chance to see friends that you don't see from race to race." He also notes that many runners start with shorter races--5K's and 10K's, but are getting into marathons for the social aspect and as charitable fund raisers. But according to Shorter, "If you want to legitimize your running in the eyes of your peers, tell them you're training for a marathon."

Why run 26.2 miles? Many runners ask that at about the 25th mile of the race, but as running master George Sheehan explained it, "The desire to run comes from deep within us--from the unconscious, the instinctive, the intuitive ... For the runner, the marathon is the ultimate athletic experience, taking training and challenging and creating to their absolute limits."

According to Jeff Galloway, 1972 U.S. Olympian in the 10,000 meters and alternate on the marathon team, who now leads The Galloway Marathon Program in clinics across the country, "We all run better with goals. That can be a run of any distance, or even an appointment with a friend to see a scenic trail. But the biggest motivator is the marathon."

He describes "the second running boom" as people who started walking in their 40's--not what you would think of as marathon runners. The average age of his clinic participants is 43, and they are there to learn how to run 26.2 miles, without making drastic changes in their current training schedule. Galloway's method is doing two, 30 minute walk/runs per week, plus a longer walk/run on the weekend. "Speed is for the ego," he states, "You get the same satisfaction from finishing, and it takes longer to recover from speed. If you run within yourself, you enjoy the energy, the experience and want to do another [marathon]." Galloway emphasizes that one minute walk intervals between running intervals of anywhere from one to six minutes, depending on the runner's fitness level, will get that person through a marathon, feeling good at the end. Training, depending on the starting fitness level, can be achieved in 5-6 months.

He starts beginners at walking three minutes and running one. Intermediates start running three minutes and walking one. Advanced runners run seven-eight minutes and walk one. Three weeks before the marathon, the long run is 26 miles. "If you take breaks early and often, you can recover--when you run continuously, your muscles fatigue." Galloway explains by that avoiding a 10-minute slow-down at the end, participants in his program cut an average13 minutes off prior marathon times. Though finishing times vary according to fitness levels, the average is 5 hours.

"There is an easy way to do it and an arduous way to do it. I ran my first 60 marathons running fast, and it wasn't fun!" Galloway laughs, "The first 20 years of my career, I stayed injured and was tired. I discovered [the walk/run method] by experimenting with myself and others--it's like a miracle!" At 52, he ran the Boston Marathon with his 78 year-old father. "You don't have to act your age if you stay physically active. You have more vitality if you gradually work into this. You'll pass 20 and 30 year-olds--and that buoys up your ego!" Galloway exclaims.

The "Runner's High"
But ego is only part of the mental side of running--aside from being a stress-reliever and a mood elevator, "There are mental benefits--a euphoric feeling that I don't get from walking," states Dr. Cooper, "A physically fit person is less depressed, less of a hypochondriac, and more positive. 'Doc, it makes me feel good!' my clients tell me--they get a physiological fix," he adds. (Dr. Cooper also cautions that those same "feel-good" endorphins can mask pain, "So be careful if you don't feel pain during your run, but feel it before or after.")

Galloway believes there is a deeper mind-body connection. "Running seems to energize. It is a survival mechanism--the act of exertion that stimulates us to function at our best--to feel good about what we're doing and ourselves."

Just Don't Do It! - Injuries
But what about injuries? All experts agree that balancing exercise with rest, stretching and cross training are the best ways to stay injury free. Weight training, to balance running and non-running muscles, biking and cardiovascular machines are optimal, though Galloway recommends not using a stair climber on "off" running days because it stresses many of the same muscles.

"Inflexibility is the precursor to injuries," states Dr. Cohen, since injury-prone hamstrings and calves, impact the adjacent bones and connective tissues, that compensate for a "tight" muscle. "As we age, our ligaments, tendons and muscles lose their elasticity, increasing chances for injury, so stretching before and after a run is particularly essential for masters athletes. He advocates slow, static stretching, to the point where it begins to feel uncomfortable, holding it for15-20 seconds, relaxing, and repeating the stretch. Dr. Cohen cautions against "bouncing" stretches which actually shorten, not lengthen the muscles, and suggests using ice after acute injuries to reduce swelling and stop inflammation. "Pain is the body's way of saying something's wrong, so don't run through pain," he emphasizes.

The following outlines the most common running injuries and how to prevent and treat them:

Hips
"Iliotibial Band Syndrome"
Tightening of the dense connective tissue (fascia) from the outer portion of the hip to knee causes inflammation when the fascia rubs against bone. A burning pain or "snapping" sensation is felt between the outer hip and knee.

Prevent by stretching and strengthening inside and outside thigh muscles with adductor/abductor machine, cables or rubber exercise bands. Check the outer portion of running shoes for excessive wear around the heel and replace if worn. Treat by applying heat to loosen before run and ice for 10-15 minutes after run.

Lower Leg
"Shin Splints"
Over-training on hard or banked surfaces can pull anterior or posterior tibial tendon membrane away from bone, which can erode into micro or stress fractures. The pain is usually located from the inside of the ankle bone, along the length of the leg.

Prevent by running on asphalt, cinder or dirt paths and stretching the calves. Try aqua-jogging with a vest or waist strap to reduce pressure on bone during healing process. Treat with ice and rest.

"Achilles Tendinitis"
Overuse, and in some cases, friction from the bone behind the heel, can cause inflammation and pain in the tendon behind the ankle.

Prevent by stretching or using orthotics. Treat with stretching, rest, ice and aspirin. Try inserting a * felt heel lift in shoes.

Knees
Imbalance between tight hamstrings and weak quadriceps may pull the knee cap from tracking smoothly, while running downhill or over-training can add strain. Though running does not cause arthritis, it can aggravate a pre-existing arthritic joint, so those with arthritis tendencies should check with a physician before running.

"Bursitus" and "Tendinitus"
Most overuse injuries in the knee stem from around the knee, not inside it.

Bursitus is inflammation of the bursal sack around the knee, and tendinitus is inflammation of the patella tendon under knee cap.

Prevent by strengthening quadriceps and stretching both quadriceps and hamstrings. Consider motion control shoes and/or orthotics. Treat with ice and aspirin.

Feet
"Plantar Fasciitis"
Stress causes inflammation or tears in tissue that supports the arch and connects the ball of the foot to the base of the heel.

Prevent by stretching and strengthening the foot muscles (roll foot over a golf ball, causing pressure; grab a towel with your toes; bend knee, flex ankle and pull toes toward you), wear shock-absorbing shoes or using orthotics--especially if flat-footed. Treat with ice and aspirin.

"Heel spurs"
Pain from inflammation manifests in the heel. 1% may require surgery--a small, *" cut in fascia alleviates tension and symptoms. Little post-operative recovery is required.

"Interdigital Neuroma"
Pain and numbness in the ball of the foot, extending to the toes can be aggravated by tight shoes that pinch nerves.

Prevent with wider shoes and treat with metatarsal pads or orthotics.

"Metatarsalegia"
Stress fractures cause numbness or pain in forefoot.

Prevent by stretching the calf muscles, wearing shoe with forefront cushioning or insert a metatarsal pad. Treat with rest--and new shoes!

Treat Your Feet - More tips from Dr. Cohen
For performance, comfort and injury prevention, shoes are the most important piece of equipment. Select a shoe to match your foot. Check the soles of your existing shoes for wear patterns and find shoes that are sturdier in those areas. If your foot curves from toe to heel, select a shoe that has some curve, rather than a straight, rigid last. If you tend to over-pronate (roll inwards) or supinate (roll outwards), you need a motion-control shoe with more supportive rubber built up on the inside. Be sure the toe box (front of the shoe) fits the distance between the ball of the foot to the tip of your toes. If you wear orthotics, try them in the shoe to be certain they fit in place of the insole provided.

A running shoe should have forefoot flexibility and a thick rearfoot to soften heel strike. The construction of most midsoles is molded EVA, a compressed foam with a shelf life. Over time, a shoe will lose some of its cushioning properties. The air cells in EVA will also compress during a run and take 24 hours to re-expand. Check how the shoe is attached to the outsole. Stitching is stronger and more supportive than glue. There are often extra holes for laces, so experiment for comfort, support and proper fit. To prolong their life, shoes, wet from perspiration or rain, should dry between wearings. Once you find a shoe that works for you--stick with it!

Bill Rodgers (owner of Boston's Bill Rodgers' Running Center) recommends shopping at specialty running stores where the staff is more knowledgeable about feet, shoes and running habits, and you can talk to the sales person about your weight, training level and experience with other shoes.

These are some of the top offerings for the '98 spring-summer season:

Adidas - The Universal protects against extensive road running with an Engineered Forefoot Ride (EFR), of combined microflex blown rubber and carbon rubber for shock absorption and durability. Viscous adi-PRENE in the forefoot and heel add extra cushioning, while a medial and lateral shield and loop lacing system provide secure fit. Sizes 61/2-12, 13, 14 $84.95

Asics - The GEL-130 is designed for entry level or moderate runners seeking mild pronation control in a lightweight, flexible, well-cushioned shoe. Available in medium or wide widths, the GEL-130 has a recycled synthetic leather and mesh upper and features rearfoot Gel cushioning and DuraSponge in the forefoot. Sizes 6-13, 14, 15. $70

Brooks - The Tsunami features an ergonomic Hyperpod sole, HydroFlow technology for flexibility and cushioning and a modified diagonal rollbar to guard against pronation. Microfiber synthetic leather and air mesh keep it light and breathable, while 360 degree reflectivity keeps it visible at night. Sizes 7-12, 13. $109.95

Fila - Volante's breathable mesh upper with supportive, synthetic, reflective trim is lightweight and offers variable lace options. A controlled cushion system in the heel reduces heel strike, while the last and sole offer flexibility and shock absorption. A high-abrasion carbon rubber outsole stands up to the road or trails. Sizes 61/2-12, 13. $69.95

New Balance - M/W1200 is a performance shoe for moderate to severe pronators. Both internal and external features like Abzorb, a graphite Rollbar, stability web and heel cleft offer both cushioning and stability in the heel. Flex grooves provide flexibility in the forefoot and reflective material provides all-around visibility at night. Sizes 7-13, 14, wide and extra wide. $150.00

Nike - Air Zela is a lightweight, breathable training shoe for mid- to high-mileage runners. It features a full-length Air-Sole unit, composed of pressurized gas, encapsulated in a thick membrane for heel to toe transition and durable cushioning. Midfoot lacing straps provide supportive fit, while the waffle carbon rubber outsole is made for extended wear. Sizes 6-13,14,15. $80

Gearing Up
Each running shoe company, and most athletic brands, now feature a line of "technical" clothing to enhance comfort as well as performance. Running in cotton t-shirts and gym shorts that hold perspiration, makes you wet and sticky. Try fabrics like breathable and wicking CoolMax, Microfiber and Nike's Dri-F.I.T., that lift moisture away from the body to evaporate, leaving you dry and cool. Shirts range from full T's, or singlets, to tanks with capped sleeves, for sun protection without bulk.

Shorts go beyond the traditional runner's split to cover a variety of tastes and shapes. Longer, looser shorts are comfortable, offer a little more coverage and can go from a run, for a bike or boat ride--or anywhere. Look for comfort features in better-quality, more durable shorts, like soft, quick drying CoolMax liners, draw cords and key pockets. Fabrics range from less-expensive nylon to more expensive, but softer and quicker-drying polyester Microfibers.

Outer layers can protect from the elements, so don't let a little bad weather keep you from your run! Gore-Tex and Nike's Storm F.I.T. offer top-of-the-line waterproofing at top dollar, while coated nylon, Microfiber or Nike's Clima F.I.T. can offer weather resistance at an irresistible price. Just look for quality construction features like mesh lining and venting. If the garment doesn't "breathe," you'll sweat so much that you might as well be out in the rain! Whether it's hot, cold, dry or wet, there's no reason to be uncomfortable when technology has made shoes and clothing so adaptable to your needs and the weather. So no excuses--get out and run!

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Please note: I know I'm way over word limit, but this is important--what do you think?

Sidebar on heart monitors (Or could this be in a separate piece on technology or gadgets?) If there is such a post note, Dr. Cohen recommends a rope for stretching called the "'Fraid Not," which comes with a diagrammed instruction booklet and video and is effective in stretching the Achilles tendon and plantarfascia. Available through Tom Drum, Inc. for $19.98 by calling 888-565-9559 (one is being sent to you.)

Most experts agree that exercising within your target heart rate zone--not worrying about speed, but about efficiency is the best way to train. Though it refutes the "no pain, no gain" axiom, in distance running, it is counter-productive to train harder than your recovery quotient. A heart rate monitor (HRM) is one of the best ways to track your output, fatigue and recovery levels, to prevent over-training and maximize effort.

Dr. James Rippe, cardiologist, national authority on fitness and health and director of the Center for Clinical and Lifestyle Research in Shrewsbury, Massachusetts, notes, "HRM's are useful for keeping your exercise program at an appropriate level and judging how hard you're working, as well as how hard you should be working." He cites 50-60% of the maximum rate is good for lowering chances of heart disearse and stress reduction, while 70-80% of maxiumum heart rate is necessary to lose weight, and improve aerobic conditioning.

However, calculating optimum heart rate by finding minimum and maximum pulse rates, subtracting, dividing, adding and dealing with percentages and age is a complicated equation for most recreational runners. New Life Technologies, the first medical device company to create a HRM, now makes monitoring the heart rate easy and fun. Developed by president and CEO Stephen Burton, Ph.D., who drew on 13 years of experience in both medical and consumer markets, the HEARTalker is the only talking heart rate monitor. Its computerized personal trainer, "Mike," gives audio feedback during the exercise activity and because it uses headphones to communicate, the HEARTalker eliminates interference from other electrical devices and sound waves, thus providing accurate, consistent and clear messages.

HEARTalker is also user friendly. "Mike" explains everything from set-up and operating instructions to ECG accurate heart rate, motivational messages, work-out timing and a summary report. Once the age is entered, "Mike" calculates both minimum and maximum heart rates, in conjunction with the user's goal. It is reassuring to hear the encouraging voice say, "You're slowing down" or better yet, "You're working too hard. Slow down." By slowing the pace, the athlete can better achieve the preferred goal of "fat-burning" or "stronger heart" state or simply monitor his own heart rate. Suggested retail price is $79.95