Destination: Better health
By Michael Tsai
Advertiser Staff Writer
Bill Clinton runs. So did George Bush and Jimmy Carter when they were in office.
Bruce Asato • The Honolulu Advertiser
Al Gore never made it to the top spot, but he did finish a marathon. So did Oprah Winfrey, who posted a better time and never missed a show.
Running is considered one of the most efficient means of burning fat, toning muscles and developing cardiovascular fitness, and Hawai'i's warm climate makes it a year-round activity for many people. For best results, runners should run for at least 30 minutes, three or four times a week.
It's not surprising that some of the busiest people in the world make it a point to break up their densely packed schedules with a few good miles. Running has long been identified as an excellent way to reduce stress and enhance overall fitness. Experienced runners will also tell you that they do some of their best thinking on the road Ü be it about peace accords, talk-show topics or the morning crossword.
"Running is probably the No. 1 activity with regard to health benefits," said Jeff Deininger, health and fitness director for the YMCA. "The cost is low and you can do it anywhere. It's really a great activity."
Hawai'i's running community supports scores of races, from 5-kilometer runs to ultramarathons. And there are numerous training programs to help recreational athletes improve their performance.
Entry fees ($15-$30 on average) can get expensive for active racers, but overall costs are relatively low. Good running shoes Ü the only essential piece of equipment Ü are available for as low as $40 and are generally good for 300 to 400 miles.
That's a good investment considering the high returns the average runner gets in health and well-being. Experts agree that bearing your own weight and moving forward at a moderate speed for a sustained amount of time is a highly effective way to burn fat, tone muscles and build cardiovascular fitness. The weight-bearing aspect of running has also been linked to higher bone density, which can help stave off osteoporosis later in life.
However, running is also considered a high-impact sport, and runners who go too far too soon can suffer a wide array of muscle, joint, tendon and ligament injuries. As the miles add up, joint structures can also wear down causing chronic discomfort.
Running is considered one of the most efficient means of burning fat, toning muscles and developing cardiovascular fitness, and Hawai‘i’s warm climate makes it a year-round activity for many people. For best results, runners should run for at least 30 minutes, three or four times a week.
"Like other activities, you have to ease into it," said Dennis Chai, a professor of kinesiology and leisure science at the University of Hawai'i. "How much you should run really depends on where you are when you start. You have to work on your conditioning gradually."
Learning how to pace properly is key to getting enjoyment out of running. Many beginning runners start cold, run too fast and then assume the resulting discomfort is an inevitable part of the activity. More experienced runners will ease their bodies into the run, allowing their heart rate and breathing to dictate their speed and weighing their level of exertion against the intended time or distance of their run.
Angela Wagner, project manager for the state Department of Health's Health Promotion and Education Branch and coordinator for Kaho'omiki, the Hawai'i Council on Physical Activity, said Hawai'i is a particularly welcoming environment for runners.
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"The weather is perfect and there are a lot of routes along the roads, parks and trails that are very accessible and very safe," she said. "We also have a lot of extreme athletes who have made running a social norm here. People are used to seeing joggers on the road.
"I've lived in a lot of places around the world, and Hawai'i is the best for running," she said.
