Question

Can running too hard or too long damage brain cells due to lack of oxygen? How do you know when you're pushing yourself too much?

Answer

It's a good idea to consult your doctor for a check-up and get the "go-ahead" before beginning any physical activity. The cardinal rule for new runners is to be patient. Your body needs time to adapt to any new activity and it's important to build gradually. Most folks want to push their limits for maximum improvements in minimum time. This is a recipe for burnout or injury. New runners should follow two rules:
1. Run slower than you think you should, and
2. Don't run as far as you think you should.
 

Always remember to stretch out before you begin running; this will prevent injury and ensure your muscles are ready for the work ahead. You should be stretching for at least 4 to 5 minutes before starting. Don't forget that running uses more than just your legs, so stretch everything, not just your legs. If it's cold out, it's a good idea to stretch more than regularly and to go for a quick warm-up walk.
 

Drinking water will keep you hydrated and help you go the distance. Drink water before the start of a run and immediately after the run is finished. You can even take water with you and drink it while running; keep in mind that you'll need something to hold the water unless you don't mind having the bottle/container in your hand.
 

Some key elements to think about and remember while on your run are good pace and proper form. These 2 factors will hugely affect your ability to "keep going". If you push yourself to much at the start, you won't have any energy left for the middle or end of your run. If you ever get the feeling that you need to stop, slow down your pace to almost walking speed, but keep the running form. Soon enough you'll have your breath back and you can pick up the pace again.
 

The importance of form is related to efficient use of your energy. You should try to keep your back reasonably straight, to keep from hunching over; this also helps in proper respiration. Also don't move your arms excessively, this is a common mistake and it's easily fixed.
 

Try to keep your arms reasonably limber and if you move them while taking strides, try to move them in a forward-to-backward motion. Moving your arms side to side causes you to waste energy. When you're finished, make sure you cool down properly. This will keep away muscle cramps and it's all around easier on your body. Walk for a few minutes and remember to stretch well when you're done. And remember you can never have too much water after a long run!
 

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