Recharge – Try a Fun Run!
Get moving again
By Rosemary Marchese
Feeling sluggish? Overworked? Tired? No energy to play with your kids in the backyard? Why don’t you try a fun run? Running is an awesome escape from the every day grind and a good excuse to ‘switch off’ and focus on something else – well something for you.
For those of you not accustomed to running I may hear you say that “running is not for me”.. Usually that just means your body isn’t trained for running and just needs to get fitter! It’s similar to kids who don’t like maths – but if you are good at it you love it!
If you haven’t run before try these tips to help you get started (don’t forget to warm up and cool down each time…and get a medical check up before starting any exercise program!).
1. If you’re very unfit, start with walking first. As you build up your endurance start interspersing your walks with some 30 to 60 second jogs. For example, walk for four-and-a-half minutes then jog/run for 30 seconds. Try this four to five times in a 30 minute period.
2. After three to four weeks try joining more and walking less. Keep the runs short to avoid injury and soreness.
3. Although to improve running ability the best thing to do is run, you may find adding in some cross training (such as a swim or cycle once per week) will add variety and give your body a break from running while still challenging your heart and skeletal muscles.
4. Find some great running/walking tracks to avoid the roads wherever possible. Vary your routes to avoid boredom.
5. Set realistic goals. Make sure you have short and long term goals. Pick the distance you want to achieve and set milestones to help you get there. Register for some shorter run runs to give you something to strive for and get you used to racing.
6. Once you have improved your fitness try adding some slight hills – uphill and downhill training are both taxing on the body and you need to practice both if you want to really improve as a runner!
7. Keep your shoulders square but relaxed. This will help you with your breathing and minimise muscle tension while running. Keep your arms relaxed and moving freely with your leg motion. Don’t tense your hands.
Upcoming Fun Runs
For those of you serious about giving your life a recharge why not register for a fun run somewhere near you? Better still, book a holiday around a fun run and participate while on holidays! For those of you down under here are some major upcoming events, but this is only a taste of what is out there…go on…get running!
1. Blackmores City running Festival
Date: Saturday 23rd September 2008.
Time: 7.30am.
Location: Milsons Point North Sydney
Distance: 9km run or walk.
Blackmores running festival info
Rosemary Marchese
(Editor-Ultra Fit Magazine, Physiotherapist)
Rosemary is a registered physiotherapist who has combined her expertise in health with fitness. She has over 15 years of experience teaching and consulting in the fitness industry. She is the co-author of the best-selling text book ‘The Essential Guide to Fitness: For the Fitness Instructor’, which was specifically written for those people wanting to start a career in the fitness industry. She is also Editor for Ultra Fit Magazine, which presents the fitness industry (experts and participants) up-to-the minute fitness industry research and workouts. For more information on Ultra Fit Magazine or Rosemary’s book, visit www.ultrafit.com.au.