What you should learn when you learn about running

Seon Ju-seong, the Korean translator of “My Long Race Towards Myself” and an avid runner, emphasizes that safety comes first in running.

“Start with walking. Stretch sufficiently before walking, too. Taking a long walk for more than three times a week will do. Spare more than two weeks for the session and then proceed to running. Give intervals such as 7 minutes and 30 seconds of walking then 4 minutes and 35 seconds of running.

“Repeat the routine and slowly increase the running part. Then carefully start with running 2 km and slowly increase it to up to 50 minutes at the end of your seventh week. By the 10th week you may well try 10 kilometers,” he advises.

Be sure to stretch your heels than the soles to minimize the shock to your knees. Straighten your spine so your body makes a right angle with the earth and look 50-60 meters ahead.

When choosing a pair of trainers, pick ones that have enough cushion if you are a novice to the sport. It is crucial that the shoes are a little bigger than your foot size (try to buy them at around 5-6 p.m. when your feet have swollen) and wear clothes with ventilation.

There are also health concerns.

Dr. Park Won-hah of Samsung Seoul Hospital suggests that runners watch for any pain around the knees, joints of back; shortness of breath; chest pain while exercising; and hypertension or diabetes.

“Always remember to stretch and do not extend the exercise hours too much,” he said.

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