The origins of golf are unclear. It is debated whether golf originated in the Netherlands or Scotland. However, it is agreed that modern golf originated in Scotland in the 1100s. A game that was similar to golf was mentioned in the Donguxan Records. It was also mentioned on February 26 1297 in the Netherland's city, Loenen aan de Vecht. In this game the Dutch would attempt to hit a leather ball into a target several hundred meters away in the least number of swings. A game of putting a small ball into a hole with a club was also played by the Dutch.

However these games are considered as ancestors to the game we now know as golf. In Scotland, the first golf club memberships were formed, the earliest permanent golf course was formed there too, as was the first written rules. Over time, the game of golf spread throughout England, and from there, the rest of the world.

Rules and Regulations

1. The most important rule in golf is that you must always follow the rules. You cannot change them.
2. The holes should be played in order. (eg: 1 to 9, 9 to 18 or 1to18)
3. A round in golf is when 9 or 18 holes have been played. (eg: 1 round for an 18-hole course, 1 complete round on a 9-hole course is 2 small rounds of 9 holes)
4. In match play, every hole is a different contest. If you win a hole than you are "one up". If you lose a hole you are "one down". If you tie a hole than nobody loses or receives points. This is referred as "all square". In match play a player wins a match when they have more points than there are holes remaining. For example if a player is 3 up and there are 2 holes remaining, than that player wins the match. If there is a draw than the match will be extended.
5. You can never go on to the next hole with out finishing the last one
6. In stroke play, the player with the lowest number of strokes in the round is the winner
7. You may not carry more than 14 clubs
8. The only time you can change the ball during a hole is when it gets damaged. Before changing the ball, make sure you inform your opponents.
9. Make sure you play your own ball
10. You may not hit a practice shot during a hole
11. During a round you can only ask your caddie about advice about what you should do. You cannot give advice to your opponent.
12. In a match if your opponent asks you about the number of strokes you took to get a ball into the hole, you must tell them

Equipment

Golf ball- essential for a game of golf. A golf ball has 300-450 dimples, designed to improve the aerodynamics of the ball. The most expensive golf balls were the Nike and Callaway golf balls. Nike golf balls are $60.00/100 balls. The Callaway golf balls are $70.00/100 balls. The reason these golf balls are expensive is because of the aerodynamics.

Golf clubs- A player needs a golf club to play golf. There are 3 major types of golf clubs: woods, irons, and putters. Wooden golf clubs are used long distance shots. Iron golf clubs are used for short-distance shots. Putters are special golf clubs designed to push or roll the ball along the ground. Generally wooden and iron clubs are more expensive than putters. The reason for this is because the shots that wooden and iron clubs are used for are much harder to do than a putter shot.

Golf shafts- It is the part of the golf club that you hold. It is the long cylindrical piece of the golf club. There are hundreds of different designs of a golf shaft. True temper steel shafts were the most popular golf shafts but recently graphite golf shafts have begun to emerge. The shaft the golfer decides to use is according to his/her comfort. Graphite golf shafts are the most expensive shafts right now.

Health Benefits

People say that golf is a non-exercise sport. They say that in golf all you do is ride a cart and just swing a little club. But really, by playing golf you are receiving a lot of exercise. For example, did you know that if you walk your whole 18-hole course instead of driving around in the cart, than you are walking approximately 5 miles? By walking 5 miles you are improving your cardiovascular fitness.

The strength and flexibility you develop when playing golf is essential for youngsters and for older people. The walking, swinging of a golf club, and other movements you make on the golf field will help people age more gracefully. This is the reason many doctors recommend to play golf to their older patients who do not get a lot of exercise.

Researchers report that people who get a bit of sun and outdoor activity daily have better psychological health. If you suffer from seasonal mood disorder, which most doctors say most people do, than golf is the perfect sport for you. Another benefit is if you play golf daily, than you are likely to have a better sleep.

Progression

Professional golfers usually start at an early age, not that it's impossible if you start in your teenage years. A golfer loses his amateur status once they play golf for money. Once a golfer becomes professional than they can not participate in amateur tournaments. These professional golfers make a living by playing golf tournaments, teaching golf, dealing in golf equipment, etc. To become a professional in golf (in fact any sport) you should perform really well in amateur tournaments. If you do this then a golf organization will recognize you and select for bigger and better tournaments. Eventually you will become a professional. So basically there are only 2 levels in the chronology of golf levels: amateurs and professionals.

When Jamie's parents came to the Cape to watch him play, he started to get in the zone and hit well again. Seeing his mother and father made his mental/emotional health peek, and therefore his physical performance was positively affected.

D'antona's host family was incredibly good to him, and he loved being with them. He essentially got a new set of caring parents and a younger sister, who he regularly argued with. He felt so much at home with the family, and they did all kinds of things together. His social health was doing very well, so he was performing well on the ball field and he was also having more fun.

Tim Stauffer is an incredibly serious pitcher. He is almost emotionless when he doesn't get a close call from an umpire. He is on the mound to do his job, which is to win, and he executes that job with perfection. Anything less than perfection makes him unsatisfied. His mental/emotional health was at a perfect, serious level, and his performance on the mound proved it.

Stauffer wasn't very social with his teammates. He was more concerned with his performances on the field so he didn't wan to do anything stupid like get got drinking or anything like that. His social health could have been a bit better, but it didn't affect his performance. If anything, staying out of trouble improved his performance.

Throwing a 90 mile per hour fastball was easy for Tim Stauffer. He could do it with ease over and over again. His whole body was sculptured ideally for pitching, long legs, arms, big hands, tall, and strong. Stauffer was built and in shape, and it showed. Because he was so physically healthy, he could impress the scouts throwing fastballs 95 mile per hour.

John Schiffner's life was wrapped up in Cape League Baseball. Its what truly mattered to him. Before every season he would scout the best players from all parts of the country to stack up his team, the Chatham A's. His social health was great, he loved being with the young players, he loved meaning something to them. He wanted to make a difference.

When the A's weren't playing there best and were losing games, it started to bother Schiffner a little bit. He wanted the team to do well so they could all move onto the pros and undertake successful careers. But that wasn't going to happen so easily if the team kept losing. Because he was mentally and emotionally serious, he was striving to win even more than usual.

Schiffner's physical health didn't really matter that much to him. He was so concerned with the players on the team and how the team was doing that he could have been unhealthy at times.

I needed to stay in good physical condition while my knee injury healed. I was fastest miler on the team. While the big guys practiced on the field, I slowly ran laps. After several weeks of logging in many miles, I begin to really enjoy the running. I started to dread going back to practicing football. It was a cold and wet football season in my home state of Minnesota. Mosquitoes and rain were standard farey. I kept warm by running laps for the entire 2 hours of practice. I quickly noticed that most of football practice was spent waiting, watching, and getting yelled at by 3 coaches who most certainly were never good football players. As I was watching my buddies practice, a group of sissy runners whisked by me on the track. They were a hopeless looking bunch of skinny wimps! They asked if I wanted to join their team. I could bench press 270 lbs and these guys looked like they had trouble picking up their own shoes. Losers!

Each day as I ran laps around the track, I saw these guys hit the streets and trails and have all kinds of fun. They were always laughing and horsing around.  An unconfirmed rumor said that they occasionally mooned people on their runs.  They were usually done with practice in less than 90 minutes.  There were also several cute girls!  What was I missing?

I finished the football season and never was made starting kicker.  My good friend Paul could kick soccer style over 90 yards.   I loved all the smashing, blocking, and tackling. I just could not see myself spending 2-3 hours a day for 3 months practicing. I had to weigh the little amount of time that a football player gets to actually play versus runners get to play the entire game. It seemed like even if I made the starting position of kicker and defensive/offensive line, I actually played less than 15 minutes with all the huddles and other breaks.

I made the decision at the end of football season to join the ranks of the sissy cross country runners. It was a decision that has shaped my entire 47 years of existence. I graduated from high school 28 years ago and I am still running strong. I often go on runs in excess of 20 miles. Much of my running is done on running trails. I like the peace and solitude of the outback.

I dream of running into my golden years.

Boxing

Boxing who hasn't heard of it?
It's a really effective martial art and the basics aren't too hard.
The only downside is you need force to be able to use it effectively.
Since a attacker won't get scared from little, cute punches
If you live in Mexico go for this art since Mexico is a really good place to learn boxing.

Those clips are from a real competition you won't have to participate in those but if you like you can.

Muay thai

As the name suggests this art's orgin is found in Thailand
Muay thai also known as thai boxing.
It involves striking, kicking, kneeing and elbow strikes.
I will tell you a story about muay thai since it is a story and I haven't witnessed it myself I can't be sure if it's true.
A long time ago king was kept prisoner. If he could beat the country's srongest warrior he was free to go.
The king won that fight with muay boran(old muay thai), muay thai is a safer version of muay boran.
In muay boran you could use headbutts as well.
But you better not try headbutting someone it might cause brain damage.
You shouldn't use the high kicks in self defence either, since it might bring you of balance if that happens you might fall and that's something you don't want to do.

Jiu jitsu

Jiu jitsu a martial art with its orgin in Japan.
It involves: strinking, kicking, throwing, grappling and joint locks.
Its an effective martial art because it involves all things you do while fighting.
You can defend yourself both standing and on the ground.
The Brazillian variant of jiu jistu(Brazillian jiu jitsu) is almost pure grappling, I don't really like it for self defence because the ground is the latest place you want to be while fighting on the streets especially when you fight multiple opponents.
A good thing is you won't require much power to make joint locks.

Krav maga

A self defence system used by the Isreali military.
Its based on self defence you can kick someone in the nuts, attack their eyes and things like that.
A great part is that nothing is forbidden(of course you can't kill or injure your training partner).
Just like on the streets there are no rules which is great.

Philippine martial arts

This are martial arts like eskrima and kali.
Phileppino martial arts use sticks knifes and bare hands, So if you dont have any weapons or don't have the time to take them out(the weapons).
You can still use your hands.


I still have some tips so keep reading for the tips.
-You rather want a good teacher than a good martial art.
-In a self defence situation running away is always the best solution, you won't be a coward if you run away you just outsmart the persons attacking you.
-Enjoy it, there is a chance you never have to use your martial art in a self defence situation.
-If you dont like the outfits they wear in the videos you should still join since the training outfits are different.
-If you want to know if your gym/dojo/dojang is good look if they are part of some organisation like the country's boxing federation.
-If you want to take up more than 1 martial art there is no one stopping you from doing so!

Body awareness is a crucial element in successfully exercising body movements. This is associated with the functions of the brain and the specific motor neurons involved in moving specific body parts. Moreover, individuals are capable of assessing their movement in relation to previous executions and expectations. Many skills such as body position, balance, flexibility, technique and strength are achieved through body awareness. In addition, good body awareness enables people to be conscious of body proportions. This permits us to “...a level of body awareness that allows us to perform safely and within our limitations” .

The role of good body control is demonstrated in the period (3mins 56secs - 3mins 59 seconds) in the Youtube clip, Basketball. In this segment, the shooting player receives the ball from a teammate by means of a chest pass. The shooter must demonstrate bodily awareness before and during the pass. Before receiving the pass, the receiver positioned his hands in front of his body so that he was in the "firing-range" of the passer; he was preparing to receive the ball. In order to successfully catch the ball, the receiver also maintained eye contact with the ball from the time it was thrown by the passer to the time he received it. Had he not positioned his hands in front of his body and maintained eye contact, he may have dropped the ball which would be an example of poor body control.

Good body control and awareness is also vital for shooting in basketball. This is also evident in the above clip.To ensure shooting successfully, the player maintains good body control by taking two direct steps and turning around in the process. He must then be aware of his feet position so that his right foot is in front of him (right handed) and his left foot is behind; both feet are shoulder-width apart. This allows for balance throughout the execution of his body movement. His hands must be controlled such that that one hand is on the bottom of the ball and one on the side. His mind begins timing his movements and shoots when the time is optimal, thus resulting in a "good" shot. Had he not demonstrated the above positions through body control and awareness, he would have failed to shoot accurately.

By analysing Basketball, the role and importance of body control and awareness were analysed.

To perform a skill successfully, control over an object is required. Through the object manipulation, control and by utilising a high degree of skill, the relationship between the brain and various body parts is strengthened; “…senses of sight, sound and touch relay messages to the brain about where the object is in relation to our body” .

The object - a basketball - during the time period of 4mins 24secs - 4mins 28secs, requires considerable object manipulation. In this scene, the dribbler is manipulating the basketball in a dribbling motion to successfully execute the skill of "dodging" a defender. Through years of practice, he has developed his kinesthetic sense to a point where he is able to eye the defender and dribble the ball simultaneously. The dribbler maintains control over the ball and performs a "trick" with the ball which involves swinging the ball in between his legs “…to prevent the ball being taken away be an opponent” (Active Outcomes 2, 2005). If the basketball player had not controlled the ball, he would either have fumbled with the ball or had it stolen by the opposition. Through the use of successful object manipulation and control over an object, a skill can be successfully executed.

Anticipation and timing give individuals an advantage in all sports. They are two major factors that enable one to develop their movement skill.

Anticipation is “our ability to respond to an object...”. It is stimulated through a variety of factors including the size, distance, speed, colour contrast, brightness and sound of an object. Additionally, our reaction time - the ability to process information and respond in a given time - and positioning ourselves using the information that we have arranged are also aspects that influence anticipation. Good anticipation is advantageous because individuals are able to foresee a movement, giving them time to position their bodies for an effective response to the situation. It enables individuals to prepare and establish a good body position in preparation of a movement.

This is seen at 4mins 24secs where the player with the basketball uses both anticipation and timing to "beat" the defensive player in scoring. He predicts that the size of the basketball that he is dribbling will remain unchanged; that there is around one meter of distance separating him from the ball with each bounce and that the ball is travelling in a fast bounce. Moreover, he anticipates that a thudding sound would be produced with each bounce, there will be pressure from the defence and that the basketball is a dull brown colour. By doing all the above, the player uses good anticipation to dodge the defender and shoot.

Skillful timing provides a player an edge when playing sports because it enables them to “…adapt what we know to the new situation”. When a skill is practiced, it becomes easier to execute and the quality of it is increased. If these skills are put into a game situation, timing develops into a major and decisive factor in executing it. Also, the skill is challenged in a game situation because the environment is varied. These variations include pressure exerted by defenders, players "calling" for the ball and the weather.

Timing is also beneficial because it lets people successfully perform a movement. If the movement is carried out correctly, it would be aesthetically appealing. To make the movement aesthetically appealing, the sub-skills must flow together with each being of the utmost quality. “If one or more of the linking sub-skills is poorly performed or rushed, it will adversely affect the performance of the skill”.

The advantages of skillful execution are evident at 3mins 20secs of the film. In this clip, the player passes the ball to a teammate from a long distance. Throughout this movement, the player receiving the pass has adapted to his situation consisting of other players who are trying to steal and call for the ball. There are numerous sub-skills involved as the player reaches to catch the ball. He focuses his eyes on the basketball, softens his hands, widens his foot stance and guides the ball into his hands. By allowing the sub-skills to flow, the player's movement looks aesthetically appealing when he catches the ball and he does not fumble or drop the ball.

Correct technique is important in the performance of the main skills. This is evident as it makes moves "economically friendly" (no waste of energy) when performed; for example, in basketball, marking a man for the purposes of defence does not require wasting precious energy as running aimlessly around the court would. Correct technique ensures that the correct muscles are used to perform an action; for example, when catching, the waist is not used in the movement and this is achieved through correct technique. Correct technique generates aesthetically appealing skill executions. In basketball, lay-ups involve good technique to guarantee consistency. Good technique also increases confidence; the shooter at 1min 18secs has confidence and can apply his skill execution to a game situation.

Correct technique is essential in the performance of the main skills as mechanical principles and efficiency are required. These principles make a movement safer to execute, meaning if a basketballer was to dribble the ball with sound mechanical advantage, his level of injury would be significantly reduced. Mechanical efficiency also enables a skill to be performed without any energy being uselessly wasted on movements not contributing to the skill.

In basketball, the execution of a basketball shot varies from one person to another. This is evident when the lay-ups of two different people are seen at 1min 20secs and at 3mins 19secs; the technique of each lay-up is individualised. Both the players' techniques are dependent on the differences between their heights, body shape, muscular power and agility. Dribbling is a skill required in basketball. A technical fault, such as mishandling or losing control of the ball would make dribbling difficult in basketball. It also leads to mechanical inefficiency and could lead to the loss of possession.

Feedback is good in refining skills as it enables a person to gather an understanding of what he/she is performing correctly or incorrectly. With this knowledge, we are given feedback either from inner feeling or visually seeing the skill execution.

As individuals practice, they are constantly provided feedback. With this information, they are able to notice whether they performed a skill correctly. If it is performed correctly, the individual would attempt to replicate the manner in which it was done. If they are almost successful, he/she would make minor modifications and if they get it wrong, he/she would make major changes. Feedback is also evident when a professional sports player performing a skill is viewed. In basketball, if a professional performs an aesthetically appealing skill, the viewer would usually try and replicate his/her actions.

Practice has an important role in improving performance. People undergo four distinctive phases of competence: (i) unconscious incompetence; (ii) conscious incompetence; (iii) conscious competence; and (iv) unconscious competence.

In stage (i), a player is not competent in a particular area and is unaware of their incompetence at a conscious level; for example, when a beginner is just learning the basics of dribbling a basketball and has no experience in it. Another example is a beginner beginning to learn how to do a lay-up.

A player in stage (ii) would begin to become aware of their mistakes and errors made when doing a particular skill; for example, when dribbling a ball, a player would now be able to identify their basic errors and incompetence at the skill. He will now be able to bend his knees and bounce the ball on the spot. Similarly, a player learning to do a lay-up would be able to pinpoint their mistakes.

In conscious competence, a player would have gained “…a certain level of comfort with a body of knowledge or have developed a certain amount of skill”. When dribbling a ball, the player would have become fluent in performing the skill and would begin to show more confidence in executing the skill. The player may now occasionally "dodge" a defender and be able to dribble with both their dominant as well as subdominant hand. They may occasionally eye the ball when dribbling it at pace. When doing a lay-up, the player would now do it with speed, getting the majority of them in.

The final stage of unconscious competence involves a skill being performed without conscious thought. A player's kinesthetic sense has been developed to such an extent that if they were dribbling a ball, the hand and ball would work as one. The player will be fluent with both hands and may perform "tricks" when dribbling. When performing a lay-up, the player will be able to get the ball in the hoop practically every time and can use it in a game situation.

Swimmers have the most incredible bodies because they are using every single muscle they have. Wow, I almost couldn't type that sentence without drooling on the keyboard. They have to use those muscles to propel themselves through the water at incredible amounts of speed. Using every inch of every muscle possible to be able to surpass their opponents. Training day in and day out with every muscle on their body. Oh, sorry, almost lost track of what I was writing here.

Yes, we are definitely stuck on their bodies. We don't like to admit it but we look at your bodies just as much as you men look at ours. We just have more will power than you do and well, lets admit this too, our brains do not automatically get stuck on just the one thing. Oh yes we do have advantages, but you didn't hear it from me.

But sorry ladies, while I was doing some research for this article I ran into some posts by his girlfriend. She is getting a little upset about all the talk about her man. I think I would get nervous too if a world full of women were drooling over my man. But relax, believe it or not most women are pretty practical about their fan crushes and realize they will never happen, so please, Michael's girlfriend, let us drool a little longer, or supply us with another one to look at. Swimmers are just hot!

So all you men out there, if you are reading this, I guess you know which sport to try next or where to work out during the week. The local swimming hole is where all of us women want to see you, working all those muscles, not just getting a tan. Swimming is low resistance so you don't have to be a body builder already to jump in that water. Just get moving and with in a short period of time I may be writing an article about you and all the women who will be drooling.

In the past several decades, the highest professional level of football has become the number one spectator sport in America. It has clearly surpassed baseball in the minds of many sports fans.

Among the factors cited in the fans' preference of the gridiron over the diamond are more action, more speed and athleticism among the athletes, the excitement of seeing violent mayhem among 300-pound behemoths, and in the case of many males, scantily-clad young women shaking their pom-poms and dancing around.

I am no exception in my being a fan of the 100-yard sport, particularly at the collegiate level.

Major college football is absolutely my favorite sport to watch, and the varsity squad of my alma mater, the UCLA Bruins, is my favorite team in all of sports. I have been a fervent and passionate supporter of the True Blue and Gold for over twenty years, and some of the happiest days of my life have involved Bruin victories over their crosstown rival, USC.

Having stated that, and having been immensely involved in baseball as a player, coach, and fan since the age of ten, there are still some areas where the national pastime still surpasses the gridiron. As much as I prefer to watch college football, these are still the things that make baseball still a credible game over the one with the pigskin:

1. The difficulty of playing the game. I would like to see Peyton Manning, Tom Brady, Reggie Bush, or any other NFL player (or a fan) try and hit a 95 mile-an-hour fast- ball, or an exploding slider, or a curveball breaking from 12 to 6. There is a reason why ballplayers who are only successful at the plate three out of ten times are multi- millionaires. You think Brett Favre would be rich and successful if he only completed 3 out of 10 passes?
   
   
2. The physical conditions of former NFL players as opposed to former MLB players. Ex-gridiron stars in constant pain, with plastic joints, and barely being able to walk are commonplace. Jim Otto, the Raider's former offensive line standout, has had both his knees replaced, among other joints, and takes 30 minutes to get out of bed in the morning. The former Baltimore Colt legend Johnny Unitas could not straighten his hand after his days were done. Joe Namath's knees were causing him extreme pain throughout his career; they were eventually replaced, of course.
   
   Dick Butkus, the god-like Chicago Bear linebacker, cannot squat down today. Earl Campbell, the bruising Houston Oiler running back who was an icon of my youth, needs a cane to get around. And the list goes on and on. Baseball players, while having their share of injuries, do not get the career-ending debilitations at the same level of ex-football stars; one has a better chance of being able to walk without excruciating pain after a career with the Yankees than after a career with the Cowboys..
   
   
3. Because football games are controlled by a clock, if one team is winning by forty points with two minutes left in the game, it is a foregone conclusion that the game is essentially over; the losing team would have no chance at a comeback, because there simply wouldn't be enough time. In baseball, however, a team still needs to get 27 outs in order to win a game, regardless of how many runs they are winning by. As long as the team that's losing has not made that 27th out, it still has a chance. Unlike in football, you can't just take a knee at the end of a game and kill the clock. Many a time has a team scored the winning runs while down to their last out.
   
   
4. Baseball has more of a historical significance, as far as statistics, records, and folklore. Here's an illustration: Say that a person asks these questions - What is Walter Payton's lifetime rushing yards total? And what was Jim Brown's when Payton passed him? What is Brett Favre's touchdown passing total? And what was Dan Marino's when Favre passed him? It is highly likely that the most fanatical football fan wouldn't know the answers to those questions. The casual baseball fan, however, knows that Babe Ruth hit 714 home runs, that Henry Aaron passed him with 755 homers, and even that Barry Bonds broke that record in 2007 with 762 dingers.
   
   The casual fan knows that Joe DiMaggio hit in 56 consecutive games, and that Ted Williams hit .406 in 1941, the last man to hit so high. He would know that Nolan Ryan pitched seven no-hitters, and passed Sandy Koufax, who had four. These are things that make baseball the pastime that it is; having a sense of history and being that football doesn't have, not in the same way. When the Yankees were drawing 70,000-plus crowds on a regular basis in the 1920's, the NFL was struggling to attract crowds on high school fields. In short, the history of baseball has a bigger part in the nation's fabric and folklore than their football counterparts.
   
   
5. Baseball skills are more difficult to master than football skills. In football, if you only stand out in one area, like blocking, you can be successful, without being able to throw, catch, or run. In baseball, however, a player's ability needs to be measured in at least three categories hitting, fielding, and throwing. Proficiency is needed in all three of those areas in order to be considered good. The sport is more challenging that way.
   
   
6. While football is a tremendous team game, when the outcome of a contest is on the line, a team can continuously go to its best guy to try and save the day; the Chargers can give the ball to LaDainian Tomlinson on every play and have him win the game for them (with a little help from his blockers, of course). In baseball, however, Alex Rodriguez still has to bat once out of every nine hitters; the Yankees cannot send him up to the plate in the bottom of the ninth as the winning run if his turn has not come up yet. If Richie Sexson is due to bat, A-Rod can't bat for him. In other words, he can't save the day. Sexson has to.
   
   When it comes down to it, I think it is a matter of individual and generational perspective when people debate whether baseball or football is the more preferable game, an apples versus oranges type of thing.

It seems that the older generations, the baby boomers, their parents and grandparents, still consider baseball a formidable game to watch and enjoy, if not outright preferring it over football, because it is what they grew up with, while Generation X and their offspring tend to lean more towards the gridiron.

One must remember that throughout much of the 20th Century, through the 1960's, baseball was the focal point of sports in American society. It was not until the advent of the Super Bowl in 1967 that football really began to make its rise in popularity.

At the end of the day, however, one must conclude that there are some things about football that make it better than baseball, and some things about baseball that still make it better than football. That is the essential point that I was trying to make, that despite the runaway popularity that football enjoys today, there are some things about the old national pastime that still make it enjoyable, and preferable to football.

George Carlin perhaps said it best when during his stand-up comedy routine in which he compared baseball to football, he said

"In baseball the object of the game is to GO HOME! And to BE SAFE!"

In the long run, I believe everyone wants that feeling.

This will enable you to fit a sensor into your shoe that connects wirelessly to a plug in module on your iPod. On your iPod you can select a training mode as well as a distance that you want to run. You can select music you want to train to as well as a power song that will motivate you. A variety of sport mixes and power songs are available to download from the iTunes store.

Now you can go for a run and your iPod will track your run while you are listening to your favourite music. When finished you just stop your workout and upload the information to the Nike+ website. The website is great at tracking results and setting goals. You can challenge your friends online as well as plot your route on a map. This creates a fun and enjoyable environment to exercise.

Some extra features available to download from the Nike+ website are widgets. These are desktop programs that keep you on track with your goals. This was a real good idea created by some innovative engineers trying to get people off the couches and away from the PC exercising.

The philosophical tradition and teachings of Taoism have influenced eastern culture as far back as 3000 B.C.E. and the earliest writings espousing “the scripture of the way and its power” are from around 500 B.C.E. Little is known for sure about Lao-tzu, but the book of roughly eighty short verses has endured and inspired many to follow the path to oneness with nature through Tao.

There are many translations of the Tao Te Ching. It is the most translated book in the world other than the bible. There are eighty-one chapters in the complete Tao Te Ching that I have adapted to running and I have taken bits and pieces from several versions and modified them to best suit my purpose and those of the reader. I do not wish to offend and have concentrated on passages that have relevance and meaning to running, from my own experience.

Taoist principles have been applied to many areas of human endeavor. The Tao of Running is an attempt to apply this universal and practical knowledge to an activity that humans were designed for and benefit from. Running is a fundamental expression of human potential in the natural world and is in accord with the tenets of the Tao. One has only to watch a runner in motion to see the flow of Tao.

Runners who discover the power of “the way” will succeed in achieving effortlessness or pure effectiveness in their running. The Tao runner knows balance, runs in harmony with nature, and runs with humility born of knowing “the why” through the experience of running.

I have alternated between the use of male and female pronouns in keeping with the Taoist principles of yin and yang, the opposites symbolized on the cover diagram. The concept of duality is necessary to fully appreciate the nature of a characteristic. It is hard to fully appreciate hot without experiencing cold, success without failure, fast without slow. The duality of all things symbolized in the yin yang diagram is central to the idea of achieving balance in ones life.

Running is an exploration and an expression of the your self. Your potential as a runner is an unknown and continues to evolve and change with time and effort. Through running, you come to know more about your body, your mind, and your place in the world. At the end of the verses, I have included a bonus called, “Why Run if No One is Chasing You”. I hope your running days are just beginning. Enjoy.

The Essence of Tao

It is difficult to capture the essence of running in words as words cannot describe it. Running must be experienced directly. The Tao runner knows this is the only way. Selfish motives skim the surface and miss the depth and fullness of being and running. Running only for speed or acclaim is not the way to run fully present, content. Running with Tao expands understanding of oneness with nature.

Running Relativity

Grace exists due to clumsiness.
Speed exists due to slowness.
A skilled runner is considered so only in comparison to another, unskilled.
Perception requires opposites.
The Tao runner needs no comparisons or judgments and knows that all things change.
At a point, one leads, at another, one is behind. At the end of the race, the Tao runner has done her best and needs no accolades.
The effort is enough and lasts forever.

Without Acclaim

By retaining humility, rivalry is reduced.
The skilled runner does not boast, for all things change with time.
Jealousy and envy are possessive and drain needed energy better spent on training.
By being flexible, and setting realistic goals, the Tao runner does not train with futility.
By not contriving, he retains the harmony of inner peace and enjoys running.
Practice going with the flow of Tao and all things proceed in their natural way.

Inexhaustible

The Tao runner draws on the immeasurable energy of Tao, which is replenished naturally.
Like in nature, rough edges are made smooth, tangles are unwound, insights are clarified, and tension is relaxed.
When sharpened beyond its innate edge, a sword is brittle and is of no use. So it is with excessive training that predisposes injury.
Like the finest sword smith, the Tao runner uses patience and intuition to mold the body toward its natural potential.

Spontaneous Action

Nature is indifferent, wind and rain go where they wish, neither benevolent, nor evil. The Tao runner retains the tranquility of nature and is indifferent, not judging the wind and rain, running when she chooses. Running with Tao, empty of desire, her energy remains, her thoughts focused on the present. Her lungs are like a bellows, empty, and then full, as the run proceeds with spontaneity.

The Mystic Female

The Tao runner knows Yin, the mystic female, or Mother Nature, the source.

The Tao is constantly renewing, changing, like a fertile valley in the mountains.

When you tire, draw on this energy, as it is always available and enduring, ready for infinite possibility.

Losing the Self

Running is as old as humankind; it does not exist for itself. Likewise the earth is eternal and has no desire.

The Tao runner is content to run, indifferent to outcome, confident behind or in the lead.

Detached from desire, in unity with the path, the runner becomes the run and is fulfilled.

Like Water

Water sustains all life, flowing naturally, demanding nothing of those nourished by it. In that way it is like the Tao.

It flows with humility, to the lowest level, overcoming all impediments.

The Tao runner is like water, staying close to the ground of their being, humble after a win, satisfied with effort following a loss.

He runs at the correct pace, without judging the pace of others, hoping all will finish.

Fill a cup to overflowing and it is easy to spill.

Sharpen a knife too often and it will wear out.

Too much speed work in pursuit of a fast race time leads to injury.

Seeking a personal best in each race invites failure. Choose the right time to excel.

The Tao runner is patient, completing the race with natural ease without regard for the approval of others, letting the effort speak.

With a Clear Mind

Can you keep your wandering mind on the task at hand?

Can you remain supple, relaxed, breathing with ease, staying centered?

Can you nourish your body and show it love without possession, remaining receptive to changing needs?

The Tao runner does these things and leads from behind, maintaining harmony, attuned to the way.

Nothing is Something

Spokes form a wheel, but it is the hole for the axle that makes it useful.

The space inside the cup holds the water.

We train to increase breath, but the empty spaces in our lungs make it possible to run.

We use what cannot be held for long, our breath.

Colors delight, but too much light can blind.

Sounds soothe, but loudness can deafen.

Flavor gives pleasure, but too much spice ruins a meal.

Knowledge is helpful but ruminating cause's tension and distraction.

Desire for faster race times can be addictive.

The Tao runner seeks balance in all things and trusts things will unfold as they should.

What is Good?

People prefer success over failure, thinking one is better than the other. Both cause tension and offer lessons.

The quick fear a loss, the slow judge their progress harshly. The Tao runner does not judge and trusts the effort.

See your self dissolve in the attempt. Remain indifferent, peaceful, and become the world all around.

With no self, there is no one to suffer, and you can trust and keep all things equally.

Mysterious Fuel

Look at the Tao runner. How is she different?

The difference cannot be seen or heard or touched. It cannot be told, it must be experienced.

Staying in the present moment has no beginning and no end. It is your natural state of being. It is in your breath.

Run toward it and you will know.

The Tao runners of the past were wise and at one with nature. They ran to live. We can only describe their ways.

They moved with little sound, observant like a warrior in hostile lands, fluid, like melting ice.

With pure effectiveness in motion, open to all in their surroundings, leaving no trace.

Pure of heart, they waited to be carved by nature, like an unpolished stone.

The Tao runner is patient and calm, waiting for opportunity to unfold.

Serenity

There will always be some level of chaos around us, in our lives or in society. It comes and goes, in a natural ebb and flow.

We can always return to our selves with running. It is effective meditation when we accept our effort at all times.

If you are aware of the healing properties of a good run, you know you can count on it to center you in the midst of the passing storm.

Bringing yourself in accord with the Tao makes the waves less noticeable. You can rise above them, floating toward our common destination without fear.

The Best Trainer

Coaches come in all shapes and sizes and with a myriad of dispositions.

When leading with scorn or by fear, they receive and deserve no respect. If blinded by their own agenda, they are ineffective.

The hand that coaxes lightly will find yielding, not opposition.

The trainer whose methods are barely perceptible will have people say “We did it.” This is the leader's goal.

Glorious Adversity

When we lose our perspective, we cannot appreciate adversity.

The race in optimal conditions presents no challenge. Humidity breeds humility.

Extremes of heat and cold simply remind us we must be prepared for anything.

An excellent effort in the rain is valuable.

That said; do not waste a perfect day.

Return to Nature

It is better to live fulfilling your potential than to wait for some distant reward.

Too much knowledge corrupts a natural process. Beyond good running posture, who knows what is the best method or shoes.

Put aside things you have learned or read that are not true for you. Find your own path.

Running at your own pace will reveal the sculpture within you.

Use what works for you and stay close to your own nature. Approach the end result without desire and it will come to you.

Value Difference

All runners are different. Trying to be like others, which seems comforting, invites suffering.

Mother culture says we should all be goal- oriented, fast, thin, beautiful, well equipped, and seek the same rewards.

The Tao runner is content in her own skin. She is appreciative of her body and wonders at its abilities.

She is sustained by differences. It is her endeavor that is the primary concern.

Beginning

He keeps his mind on the path even if it seems invisible, untouchable, obscure.

How can one follow an unseen path?

How can one feel what cannot be touched?

What sort of path presents itself unfolding minute by minute? The running path.

By staying true to what is known in your heart of being. Begin and it unfolds.

Necessary Steps

To run, you will have to walk.
To win, you first have to lose.
To be strong, you have to yield.
To excel, you must know your limits.
Walking builds stamina and aids recovery.
Loss improves resolve and renews focus.
Yielding helps flexibility and reserve.
Limits are needed to provide challenge.

Opening

When you run, you can hear your breath with each step. There is only you, the path, and your breath.

If you open yourself up to running, you and your body are in tune with each other. Your experience is at its peak. You can trust your natural effort.

You can be at your peak, and when the race is over, the effort shines through. You know you have done your best.

Just Run

She who has a weak core doesn't run with confidence.
She who runs the first mile too quickly suffers at the end of the race.
She who draws attention to herself with words falls short of her goals.
She who runs to excess doesn't know her true nature.
The Tao runner simply completes her training and all else falls into place.
The Secret
The Tao runner follows his intuition, taking note of what he feels, cutting training short if his body signals it is tired.
He does not stick to a training agenda and become injured by failing to adjust.
His mind is open to possibility. He knows he will have good days and bad days and is ready to use what is present.

The End

There is no end to movement and change in your life. You run until you can't run any longer, then you walk. You walk until you can't walk any longer. When you can no longer walk, you sit and breathe. Only with your last breath is there an end, and it is another beginning.

Why Run if No One is Chasing You?

If you want to increase your functional lifespan, improve your level of happiness and self confidence, and protect your brain from the ravages of time, you must exercise and eat a healthy diet. Everyone knows these truths, but few act on this vital information.

Through my work as a geriatric psychiatrist, I see the end results of poor health habits. The combination of inactivity, poor diet, inadequate self care, and high levels of stress culminate in premature aging of the body and mind. One has only to walk around the inpatient psychiatry unit where I work to see the fate potentially awaiting each of us. The suffering for patients and families is palpable to the treatment team that helps me do what we can for the people we treat. The hopeful thing about declining function with age is that some of it is preventable with exercise, diet, and stress reduction.

New studies show that you can begin at almost any age and still improve your overall health, extend the longevity of your mind, and extend your functional life in the process. If the stories in this book don't get you fired up and off the couch, perhaps some information about the consequences of inactivity will spark the fire under your well-cushioned caboose.

What follows are some daunting statistics and information about the current state of affairs in Michigan and the United States as a whole. The data presented here are for illustrating trends, as these numbers change yearly and are not always available for the current year.

• About 2/3 of Americans are overweight
• About 1/4 of Americans are obese
• Michigan is one of the five states with the highest percentage of obese residents. (24.4%).
• Common conditions associated with obesity include premature death, high blood pressure, arthritis, cancer, cardiovascular disease, and diabetes
• More than a quarter of Americans will die of cardiovascular disease. It is the number-one cause of death after age 65 and is number two from age 45 to 64.
• An estimated 400,000 deaths in the United States each yearare attributable to lack of adequate exercise. This number is comparable to the 435,000 annual deaths attributable to smoking.
• Around 25 percent of Americans report no exercise at all, and a sedentary lifestyle reportedly increases risk of stroke by 400 percent. Stroke is the number-three cause of death for people over age 65.
• Almost half of young Americans between the ages of 12 and 21 do not engage in regular physical exercise
• Americans think they are healthier than they actually are. More than 60 percent of Americans don't exercise enough to yield health benefits.
• More than 21 percent of Americans still smoke, and chronic lung disease is the fourth leading cause of death after age 65
• Compared to a normal body mass index a BMI of 30 to 35 correlates with double the risk for coronary artery disease, high blood pressure, and osteoarthritis. It quintuples the risk for type 2 diabetes in men and triples the risk for type 2 diabetes for women.
• Two-thirds of people with a BMI of 40 have high blood pressure. This level of obesity carries about a 15 percent risk of each of these chronic health conditions: type 2 diabetes, coronary artery, disease and osteoarthritis.

BMI Weight Status

Below 18.5 Underweight

18.5 to 24.9 Normal

25.0 to 29.9 Overweight

Over 30 Obese

Over 40 Morbidly Obese

BMI is only one predictor of risk for certain health conditions. Other factors to consider are blood pressure, blood sugar, blood cholesterol, level of exercise, family history, and diet. In addition, some athletes with a large amount of muscle mass have an increased BMI, but may be in excellent condition.

The plain and simple truth is that many chronic health conditions have common denominators. They are: lack of exercise, poor diet, smoking, obesity, and the effects of excess stress.

The good news about running and walking is that almost anyone can do one or the other. They don't cost much. You can even do them indoors when the weather requires. They also induce secondary changes in health awareness and self image, increase the focus on needed dietary changes, and reduce stress. For example, no one in my running group smokes. They don't drink to excess, and they make better food choices. As a rule, they have lost weight or gained muscle mass, changing their metabolism. They have also had the benefits of a supportive group of like-minded individuals to help them during stressful times.

Exercise has been shown to decrease blood pressure, decrease cholesterol, induce weight loss, and produce net muscle gain. Weight- bearing exercise increases bone density and reduces the risk of osteoporosis. Running increases VO2, which is a measure of maximum oxygen uptake. This parameter decreases with age, but the decline is slower in physically active people. The better your VO2, the better your body functions and the slower you show your age. The age-related decline in muscle mass with age is also slowed by active exercise such as running. If you want to do well in your later years, invest in your level of conditioning now and develop an exercise routine for the rest of your life.

You don't have to run fast to get the calorie- burning benefits. The determining factor in calories burned per mile is more related to the runner's weight than running pace. Here is one place where weight helps. The more you weigh, the more calories you burn at a given pace. Walking burns about half as many calories per mile, so you have to invest twice as much time, but the overall benefits are similar. Racewalking provides the benefits of running without the knee and joint pounding that can be difficult for people with bad knees or back problems. If you can't walk, you can exercise in a pool, or on a bike, or on an elliptical trainer.

Runners report higher levels of personal satisfaction and lower stress levels. The psychological benefits of running outpace the physical stress encountered when beginning a running program. Running helps reduce tension, fatigue, and insomnia. Some studies suggest that running and aerobic exercise in general can be an effective antidepressant for many people with mild to moderate depression. Several recent studies show that exercise improves mental health by helping the brain better cope with stress. The anxiety-reducing benefits of running may have a protective effect on brain health by reducing levels of cortisol, the stress hormone, which has been shown to damage brain and impair memory function.

Other body functions decline with age. Sexual function can become an issue for middle- aged men and women unless they take care of their circulatory systems. Sexual dysfunction is more common in those with poor overall health. Vigorous exercise can be effective in reducing impotence. In one study, the benefits were seen with walking as little as two miles daily or exercising enough to burn around 200 calories. Another study took sedentary males and had them exercise three to four hours a week. The study participants reported improvements in potency, frequency of sex, and increased levels of satisfaction. People feel better about themselves when they are in shape, and their improved self confidence and healthier body image translates into better sex. Active men are less likely to have impotence problems. You can help keep your sexual functioning intact by having normal body weight, quitting smoking, and reducing excess alcohol intake. All of these changes frequently result from becoming a runner or participating in an exercise program.

Exercise and sensible caloric restriction improve longevity. These claims are no longer disputed. A study of more than 17,000 Harvard University alumni from 1962 to 1995 showed that exercise was inversely related to death rates. The people who exercised the most did the best, on average. Other studies on the effects of exercise have shown a 40 percent reduction in risk of heart attack in women and 60 percent reduction in heart attacks in men. The group of people in the lowest 20 percent for cardiovascular fitness had a death rate three times higher than the fit group. Exercise has a logarithmic effect on health because of the synergy between increased cardiovascular health, lower weight, lower cholesterol, stress reduction, and improved self image.

Some of the most exciting recent data available about exercise and brain health suggests that exercise stimulates protective brain chemicals that protect new brain cells. This protein, called “brain-derived neurotrophic factor,” helps brain cells grow and make new connections. This news is especially interesting to those of us working with patients suffering from Alzheimer's disease. The memory-boosting effects of running have been shown to protect the hippocampus, the area of the brain affected earliest in patients afflicted with Alzheimer's. Older adults who exercise have brains that are more densely packed with extra connections and are more resistant to damage. The studies show not only preserved function, but also actual improvement. These new studies suggest that we may be able to delay the onset of this terrible disease. The link may have to do with reducing vascular damage in the brain related to poor oxygen delivery. By reducing the “clogged-blood- vessel-related” damage, people will not show symptoms until a later age and may have more functional years.