Progress

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When you first start running you will find yourself breathing deeper and faster as your body seeks more oxygen to meet the new demands being made on it. You may feel some stiffness in your chest as your muscles expand to help you to breathe more fully. After some minutes of running, you will probably experience the 'oxygen debt', when your body demands more oxygen than it is able to process efficiently at that moment. It is quite common at this point to feel that you want to stop. Walk slowly for a while, breathing deeply.

You may also find that your joints feel stiff, with your legs as heavy as lead. They are merely letting you know that they are being used in a way that is unusual for them. This is perfectly normal and will pass.

You will find, however, that when you are able to run for between six and ten minutes without having to stop and walk, you will come into your second wind. Suddenly your running is easier and you find yourself breathing more freely, coursing forward in a fresh and unrestricted way. If you are new to running, it will take time to reach this phase but, as you persevere, eventually it will come every time you run.

After several weeks running, when you can run for half an hour or so without stopping, you may experience your 'third wind'. You run until your legs are beginning to feel heavy and you are breathing hard. You are just thinking that you should stop, when your running suddenly changes gear, becoming almost automatic. Your body feels lighter and you feel as if you could run on and on.

This kind of euphoria is known as 'runner's high' and is one of the reasons that running is such a good tool for anyone seeking relaxation in the deepest sense of the word. Perceptions are heightened and, as your mind clears, problems are seen in their proper perspective. It doesn't happen during every run, but it is an experience well worth working towards.

If you make running part of your routine, you will find that you gain energy in every area of your life-mental and physical.

It is important not to push yourself too hard in the beginning, especially if you are not used to regular exercise. It is always a good idea to seek advice on which form of sport to take up and to consult your doctor before you begin. Ease yourself into an exercise programme, as doing too much too soon could lead to physical exhaustion or injury.

Also remember that the body benefits more from short periods of regular exercise than from infrequent bursts. It is impossible to overestimate the importance of exercise in managing stress. The stress reaction encourages a state of high energy but there is usually no place for that energy to go; therefore, our bodies can stay in a state of arousal for hours at a time.

Exercise is the most logical way to dissipate this excess energy. It is what our bodies are trying to do when we pace around or tap our legs and fingers. It is much better to channel it into a more complete form of exercise like a brisk walk, a run, a bike ride or a game of squash.

During times of high stress, we could benefit from an immediate physical outlet-but this often is not possible. However, regular exercise can drain off ongoing stress and keep things under control: it improves sleep, reduces headaches, creates a feeling of wellbeing, helps concentration and increases stamina. Chemicals called endorphins are released into the brain during exercise. Morphinelike in their effect, these substances promote a sense of positivity and happiness, which will last for some time after exercising.

At the very least, it is important to exercise three times per week for a minimum of 30 minutes each time. Aerobic activities like walking, jogging, swimming, cycling, squash, skiing, aerobics classes and dancing are suitable. Choose things you like to do or they will feel like a chore and you will begin to avoid them.

It is important not to push yourself too hard in the beginning, and to seek medical advice on which form of sport to take up. The body benefits more from short periods of regular exercise rather than infrequent bursts. Ease yourself into an exercise programme, as doing too much too soon could lead to physical exhaustion or injury.