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How to get up and running
Running is often seen as a sport for the super-fit marathon runner. But with the
women-only Race for Life charity event coming up, Julia Breen looks at how
even the complete novice can pull on a pair of running shoes and go for it
WATCHING the London
Marathon on television is
a depressing event. Seeing
thousands of superfit
runners who have just
completed the most gruelling endurance
test of their lives might just make you
reach for another cream cake in shame.
Our dedicated new year resolutions to
jog five miles every morning and eat celery
for breakfast, lunch and tea are a distant,
sobering memory by Aprils race.
But many of these hardened runners
were once, like us, scoffing Ferrero
Rochers, feet up, watching Paula Radcliffe
do the final turn on the Mall.
International marathon runner
Marielle Renssen says: Many runners
start out as non-exercising, overweight,
stressed-out smokers C self conscious
and with low confidence. But by setting
themselves small goals and keeping
going, they can be winners on their own
terms, not just in terms of fitness but
with raised confidence and self-esteem.
For some, watching lengthy, punishing
marathons is a real put-off and they
immediately dismiss running and think
I could never do that. Well, you dont
have to. The beauty of running is that
you can enjoy it and get fit by doing as
little as a half-hour run three times a
week.
And what better excuse to start than
setting a target? The Race for Life, held
in aid of Cancer Research in different locations
across the North-East, is a five
kilometre run.
A more hardened marathon runner
may turn their nose up, but five kilometres
C nearly three miles C is like climbing
a mountain for many of us. Even for
relatively fit people, simply running one
lap of a track without veering off to the
side half-way round, wheezing like an
asthmatic donkey, is an achievement.
But five kilometres is a good first target
to aim for. Even if you cant run the
whole thing, it doesnt matter as many
people walk it.
Collecting sponsorship is an extra incentive
to stick at the fitness regime C
and as it is a women-only event, there are
fewer reasons to feel self-conscious.
Running is one of the cheapest and
easiest forms of exercise C and it doesnt
require expensive gym membership
or any flashy kit.
Marielle, whose new book is the Complete
Running Manual, says: Running
C a cardiovascular exercise C makes the
body produce its own endorphins C feelgood
chemicals which dull pain and put
you on a high for several hours afterwards.
Afterwards, youll have a floating
feeling of contentment and stress will
have vanished.
Former Eternal singer, Kelle Bryan,
32, experienced those benefits first-hand,
and is now lined up to run the London
Marathon supporting Cancer Research
UK. Now a TV presenter and actress,
Kelle was diagnosed eight years ago with
the life-threatening auto-immune disease
lupus, but is now in remission.
She began running last year and says:
At one time doctors told me Id be confined
to a wheelchair for life. Now I never
take my health for granted and I appreciate
every day that Im able to get out
and train and enjoy myself. Running is
a great buzz and gives me energy.
Marielle urges those who are currently
trying to maintain regular running:
Keep going and persist through the
tough days C when you feel like giving up
C and youll get hooked. Keep the love affair
with running glowing by making
sure it stays fun and stimulating C
changing routes or maybe running with
a partner. Dont let it become a drudge.
So dont let those marathon runners
hog the limelight, put your best foot forward
and use top tips from Marielle and
Kelle.
HOW DO I GET
STARTED?
FIRST have a thorough
health check with a GP
to ensure that there
are no health issues
youre unaware of.
Tests should include
blood pressure and
a blood test.
Start walking
for an amount of
time that feels
comfortable C
anywhere from
10 to 30
minutes. Once
you can walk
for 30 minutes
easily, sprinkle
one-to-twominute
running
intervals into
your walking.
As time goes on, make the running intervals
longer, until you are running for
30 minutes straight. Stretch before and
after a run.
Kelle advises: Dont be too ambitious
initially, otherwise you may get offputting
aches and pains. Its better to
build slowly and gradually, and enjoy
your achievements, no matter how
small. Theyll gradually build and you
can amaze yourself.
WHERE DO I RUN?
MARIELLE says: When you start out,
try to avoid running on concrete pavements
and tarmac roads which will have
more of an impact on vulnerable, untrained
muscles and bones. Be wary of
cambered edges of roads as these will
create an imbalance to one side of your
body, and can lead to muscle injury.
Choose safe well-lit routes in parks,
around school or cycle tracks and keep
them varied to avoid boredom and find
out if theres a group to run with in your
area (this is excellent for motivation and
for safety reasons). Never run alone in
the dark or at night.
BREATHING TECHNIQUES
LEARN to breathe properly. Breathe
deeply into your diaphragm from the
base of your lungs rather than from your
upper chest, which results in shallow
breathing. If you open up your chest, you
draw more oxygen into your lungs.
Running causes you to breathe harder
than usual, so some amount of huffing
and puffing is normal. Most of that
out-of-breath feeling diminishes as you
become fitter.
If you have to, slow down or take walking
breaks. If breathlessness persists,
ask your doctor about the possibility
that you may have asthma.
Marielle says: Try the Talk-Test. Test
your running pace by having a conversation
with your running partner (or
yourself if you run alone). If youre too
breathless to do so, youre going too
fast.
WHEN YOU WANT TO GIVE UP
MARIELLE says: Find an inspiring
partner. The pressure of knowing someone
is waiting for you is a great kick
starter, and you can encourage each
other. Force yourself out of bed by
promising youll give yourself ten to 15
minutes at least C most times youll keep
going for longer.
Give yourself a mental image of a
treat to lure you to the end of a run,
maybe chocolate or a glass of wine.
Kelle says: Setting yourself a goal is
key. At first I aimed to get to a size eight
C my natural body size C which I
achieved because running speeds up
your metabolism and helps burns off
body fat. It meant I didnt have to deny
myself anything or go on a boring diet.
Make a note of the mileage you cover,
the weight you lose and your speed and
look at those when youre feeling less
motivated.
WHAT ABOUT THE PAIN?
SOME discomfort is normal as you add
distance and intensity to your training.
But real pain isnt normal. If something
feels so bad that you have to run with a
limp or otherwise alter your stride,
youre probably injured.
Stop running immediately, and take a
few days off. If youre not sure, try walking
for a minute or two to see if the discomfort
disappears. If it doesnt, consult
your GP.
Kelle says: Listen to your body C if its
telling you to slow down, pay attention,
its letting you know your limitations.
And never ignore an injury.
WHAT ABOUT KIT?
Marielle says: You must have a good
pair of running shoes. Unlike all-round
trainers, running shoes are designed to
allow your foot to strike the ground
properly, reducing the amount of shock
that travels up your leg. Theyre also
made to fit your foot snugly, to reduce
the slipping and sliding that can lead to
blisters.
Kelle says: At first I ran in poorly fitting
trainers and paid the price by hurting
myself. Always go to a specialist
shop and take time to find the right
pair.
INDOORS OR OUTDOORS?
A treadmill pulls the ground underneath
your feet, and you dont meet any
wind resistance, which makes running
somewhat easier. Many treadmills are
padded, making them a good option if
youre carrying a few extra pounds or
are injury-prone and want to decrease
impact.
To better mimic the effort of outdoor
running, you can always set your treadmill
at a one per cent incline.
ö The Race for
Life is taking
place in
Darlington,
Durham,
Hartlepool,
Middlesbrough,
Sunderland,
Harrogate, York,
Newcastle and
Gateshead on various dates between
May and July. For more information,
visit raceforlife.org
Casting off my stilettos to
train for the Race for Life
Reporter and novice runner
Lauren Pyrah is busy
training the Race for Life.
Now two weeks in, she gives
an update on her progress
BEFORE I started preparing
for the Race for Life this year,
the last time I ran was along
the platform at Darlington Station,
in stiletto heels and carrying a
rather heavy bag.
This was not some bizarre new
exercise fad - I was running
because I was about to miss my
train.
It was not a particularly pleasant
experience and as I burst into the
carriage, red-faced, sweaty, out of
breath and with all eyes on me, the
thought did cross my mind that
perhaps I should start to improve
my fitness by actually going to the
gym instead of just being a
member.
Like many good intentions, that
soon fell by the wayside. Clearly, it
was going to take a little bit more
than minor humiliation in front of
several dozen strangers to get me
on the right path.
So I made a commitment I can't
go back on - I signed up for the
Race for Life. And so, as happened
last year, I don't end up being
mocked by my colleagues for my
"pathetic" time, I've also started to
train.
And it's going pretty well.
Although the cold weather and
dark mornings have put me off
training outside, I'm going to the
gym four times a week and running
on the treadmill, with an incline of
+1 to simulate conditions outdoors.
I started off running for ten
minutes at a time and walking for
20 and have now increased my
running to 14 minutes, with a 16-
minute walk.
The first few times I went, I found
it a bit of a chore, but now I'm
starting to look forward to my gym
sessions. And because they're only
half an hour, they're quite easy to
fit in and it stops me from making
excuses.
I never thought I'd enjoy running,
but once you get into it, it becomes
a lot more fun. And, trust me, it's a
lot easier without the stilettos.
9:14am Friday 28th March 2008
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