Changes During Running Course Physical

¶ … Changes During Running Course

Physical Changes:

Since starting the running course, I have noticed that my endurance has increased substantially. At the start of the class, I experienced leg pains and muscle cramps in my calves and shins after only a relatively short distance, as well as abdominal discomfort called "side stitches" that caused me to stop running. By the end of the course, all of those problems disappeared, partly because of some of the precautions and preparations I have learned to go through. I have learned to avoid eating within two hours of running to eliminate the side stitches and I have learned to begin drinking small quantities of water before I notice that I am thirsty. Apparently, there is a "lag" in the perception of thirst and it is difficult to avoid drinking too much by the time the sensation of thirst appears.

Similarly, I have learned to stretch before running, especially my calves to avoid muscle cramps. The discomfort I experienced in my hamstring muscles in the beginning seemed to disappear on their own. To avoid the muscle cramps in the fronts of my shins, I started exercises to strengthen the small muscles that raise the top of my foot upward. I have also noticed that running on hard surfaces is harder on my body than running on grass or artificial turf surfaces. Therefore, if I continue running for the long-term, I will probably try to use soft surfaces instead of asphalt as much as possible.

Cosmetic Changes:

Since starting the running course, I have lost approximately seven pounds even though I have not made any specific changes to my dietary intake or choice of foods. I attribute this to the calorie-burning effects of the exercise. While I have not made any deliberate attempt to reduce my food consumption, I have noticed that running regularly seems to reduce my appetite for several hours afterwards and that I feel more alert in the afternoons. I attribute that to the increase in various hormones and endorphins that are triggered by the exercise. Since the beginning of the running course, I have noticed more definition in my calves and that my waistline seems to have decreased slightly.

Aerobic and Cardiovascular Changes:

Initially, my endurance was limited by my aerobic capacity because I would get winded comparatively soon into my runs and I had to walk until my breathing allowed me to increase my pace again. I noticed that this improved very quickly and I attribute that to the fact that regular aerobic exercise increases aerobic fitness and endurance. Likewise, my resting pulse rate has decreased from approximately 62 beats per minute to approximately 56 and that my pulse rate also returns to normal faster than it did in the beginning. I attribute this to the fact that regular exercise also improves cardiovascular efficiency and circulation.

Performance Changes: