Running: The Facts and the Figures

RUN: [ruhn] adjective To go quickly by moving the legs more rapidly than at a walk and in such a manner that for an instant in each step all or both feet are off the ground. Running: the facts and the figures /213 \ A \5 BURN, BABY BURN Running burns 50% more calories than walking 85 225 If you weighed 150 Ibs., a 20-minute walk would burn about 85 calories, while a 20-minute run would burn about 225 calories. Nutrition Facts Serving Size 7.6 oz. (215 g Servings 1 Calories 550 Calories from Fat 260 45% Amount Per Serving In order to burn off a big Mac, % Daily Value" 50% Total Fat 290 Saturated Fat 10g Trans Fat 1g Cholesterol 75mg Sodium 1000mg a 140 lb. female would have 25% to run for 52 minutes at a 42% 10 minutes per mile pace. 15% Total Carbohydrate 46g Dietary Fiber 3g 12% Sugars 9g Protein 25g Vitamin C 3% Vitamin A 0% Calcium 25% • Iron 22% "Percent Daly Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: LAST EXIT ↑ EAT 21 个 1 Unfortunately, runners can only store about 2,000 calories worth of glycogen in their bodies-enough to fuel about 18-20 miles of running. If you ran around the circumference of the earth (24,901 miles), at 145 Ibs., you'd burn 2,357,751 calories. If you traveled the entire distance at MILE 7.5 mph without stopping, it would take just under 140 days. 20 MILE 19 MILE 18 PUT YOUR HEART INTO IT When we run, the human heart creates enough pressure to squirt blood THIRTY FEET In a study presented in 2010, running a marathon can result in decreased function of more than half the segments in the heart's main pumping chamber-fortunately, other parts of the heart take over. Full recovery is reached within three months or less. The more fit the runner, the less of an effect. Just thinking about exercising causes heart rate to Tincrease in anticipation of an increased need for energy. ABOUT THE BODY SATURDAY, Your feet contain about 250,000 sweat glands that can collectively produce a pint of sweat in a day. It takes 200 MUSCLES to take a step. During a 10-mile run, your feet hit the ground at a force of three to four times your body weight, about 15,000 times. So, in other words, if you weigh around 200 lbs., every time you run, your feet feel like you transformed into a cow. 3X-4X Body Weight INJURIES Women are four times more likely to have foot injuries than men, mostly due to the lifelong pattern of wearing high heels, 75% of Americans will experience foot health problems of varying degrees at some point. Adult runners who played ball sports through their youth had 50% fewer stress fractures than runners who didn't. In addition, those runners who played ball sports had a greater and more symmetrically distributed bone mass. TOP 5 Most Common Injuries Among Runners IT BAND SYNDROME Symptom: Pain in the side of the knee. ANCHILLES TENDINITIS Symptom: Pain at the back of the lower leg. Cause: Tight calf muscles lack of flexibility. Cause: Overuse, tight tissues, poor running form. PLANTAR FASCIITIS Symptom: Pain in your heel or the bottom of the foot. Cause: Overtraining, or improper worn-out footwear. RUNNER'S KNEE Symptom: Pain around or behind the kneecap. Cause: Running on uneven surfaces, to inadequate shoes, to muscle weakness. SHIN SPLINTS Symptom: Aching pain in the front of the lower leg. Cause: Running on hard surfaces, exercising with worn-out footwear. Sources: http://bit.ly/run-Vs-Walk-Calories http://bit.ly/health-calc http://bit.ly/sweat-glands-anatomy http://bit.ly/running-ground-force http://bit.ly/Interesting-Running-Facts http://bit.ly/foothealth-problems http://bit.ly/earth-run-calories http://bit.ly/calories-stored-energy http://bit.ly/ball-sports-less-fractures http://bit.ly/BigMac-nutrition http://bit.ly/IT-Band-Syndrom Created by: http://bit.ly/marathon-fitness http://bit.ly/exercise-heart-rate http://bit.ly/muscles-step THE http://bit.ly/Achilles-Tendonitis http://bit.ly/shin-splints SPINE & SPORTS HEALTHCENTER 20 mir X15, RUN: [ruhn] adjective To go quickly by moving the legs more rapidly than at a walk and in such a manner that for an instant in each step all or both feet are off the ground. Running: the facts and the figures /213 \ A \5 BURN, BABY BURN Running burns 50% more calories than walking 85 225 If you weighed 150 Ibs., a 20-minute walk would burn about 85 calories, while a 20-minute run would burn about 225 calories. Nutrition Facts Serving Size 7.6 oz. (215 g Servings 1 Calories 550 Calories from Fat 260 45% Amount Per Serving In order to burn off a big Mac, % Daily Value" 50% Total Fat 290 Saturated Fat 10g Trans Fat 1g Cholesterol 75mg Sodium 1000mg a 140 lb. female would have 25% to run for 52 minutes at a 42% 10 minutes per mile pace. 15% Total Carbohydrate 46g Dietary Fiber 3g 12% Sugars 9g Protein 25g Vitamin C 3% Vitamin A 0% Calcium 25% • Iron 22% "Percent Daly Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: LAST EXIT ↑ EAT 21 个 1 Unfortunately, runners can only store about 2,000 calories worth of glycogen in their bodies-enough to fuel about 18-20 miles of running. If you ran around the circumference of the earth (24,901 miles), at 145 Ibs., you'd burn 2,357,751 calories. If you traveled the entire distance at MILE 7.5 mph without stopping, it would take just under 140 days. 20 MILE 19 MILE 18 PUT YOUR HEART INTO IT When we run, the human heart creates enough pressure to squirt blood THIRTY FEET In a study presented in 2010, running a marathon can result in decreased function of more than half the segments in the heart's main pumping chamber-fortunately, other parts of the heart take over. Full recovery is reached within three months or less. The more fit the runner, the less of an effect. Just thinking about exercising causes heart rate to Tincrease in anticipation of an increased need for energy. ABOUT THE BODY SATURDAY, Your feet contain about 250,000 sweat glands that can collectively produce a pint of sweat in a day. It takes 200 MUSCLES to take a step. During a 10-mile run, your feet hit the ground at a force of three to four times your body weight, about 15,000 times. So, in other words, if you weigh around 200 lbs., every time you run, your feet feel like you transformed into a cow. 3X-4X Body Weight INJURIES Women are four times more likely to have foot injuries than men, mostly due to the lifelong pattern of wearing high heels, 75% of Americans will experience foot health problems of varying degrees at some point. Adult runners who played ball sports through their youth had 50% fewer stress fractures than runners who didn't. In addition, those runners who played ball sports had a greater and more symmetrically distributed bone mass. TOP 5 Most Common Injuries Among Runners IT BAND SYNDROME Symptom: Pain in the side of the knee. ANCHILLES TENDINITIS Symptom: Pain at the back of the lower leg. Cause: Tight calf muscles lack of flexibility. Cause: Overuse, tight tissues, poor running form. PLANTAR FASCIITIS Symptom: Pain in your heel or the bottom of the foot. Cause: Overtraining, or improper worn-out footwear. RUNNER'S KNEE Symptom: Pain around or behind the kneecap. Cause: Running on uneven surfaces, to inadequate shoes, to muscle weakness. SHIN SPLINTS Symptom: Aching pain in the front of the lower leg. Cause: Running on hard surfaces, exercising with worn-out footwear. Sources: http://bit.ly/run-Vs-Walk-Calories http://bit.ly/health-calc http://bit.ly/sweat-glands-anatomy http://bit.ly/running-ground-force http://bit.ly/Interesting-Running-Facts http://bit.ly/foothealth-problems http://bit.ly/earth-run-calories http://bit.ly/calories-stored-energy http://bit.ly/ball-sports-less-fractures http://bit.ly/BigMac-nutrition http://bit.ly/IT-Band-Syndrom Created by: http://bit.ly/marathon-fitness http://bit.ly/exercise-heart-rate http://bit.ly/muscles-step THE http://bit.ly/Achilles-Tendonitis http://bit.ly/shin-splints SPINE & SPORTS HEALTHCENTER 20 mir X15,