On Your Mark, Get Set, GO!

Have you been looking for something to spice up your exercise programme? Then, check out your local running scene, which will probably vary in distance and "dedication factor" from five-kilometre fun runs to full-fledged marathons. Aiming for a challenging, but achievable distance like about 5km, may be just what you need. Here are some tips to help you get started:

• Wear proper fitted shoes that are made for your foot type. When buying new shoes, follow these guidelines: 
• If you have high arches, look for a more cushioned shoe. 
• For flat feet, look for a more supportive shoe with a lot of medial support. 
• Try on the shoes and wear them around the store before buying. 
• Ask around to find the most reputable place for good advice on shoes. 
• Before starting to run, make sure you can walk comfortably 3-6 kilometres at a time. 
• Take your heart rate to ensure that you stay in the appropriate training zone. 
• Increase your endurance by interspersing running with walking for recovery, which allows you to run longer during your workout. 
• Relax! Keep your hands, fingers, shoulders, and jaw muscles loose. Run with a natural stride, without wasting energy by "overstriding". 
• Measure your improvement in time instead of by kilometre. Run without measuring distance, which can help head-off the boredom that comes from running the same route each day. 
• Find a soft, level surface like a dirt path. Concrete is hard on knees and other joints. Beware of running on the same side of the road all of the time - most roads are sloped near the sides and will cause extra stress on one side of your body. 
• Following is a series of goals listed in "stages". Stick with each stage until you can comfortably complete the highest goal for that stage. (For example, the highest level in stage one is 3 minute runs totaling 15 minutes.) Aim to do these workouts 2 to 3 times per week. 
• Stage 1 - One to three minute runs totaling 5-15 minutes with equal walking time between each run. For example:
  • Run 1 minute, walk 1 minute 
  • Run 2 minutes, walk 2 minutes 
  • Run 3 minutes, walk 3 minutes 
  • Repeat the 2 minute and 1 minute runs for a total of 9 minutes of running in one workout. 
• Stage 2 - Two to three runs of 5 minutes with 3 minutes walking between runs. 
• Stage 3 - Two runs of 8 to 10 minutes with 3-5 minutes walking between runs.
• Stage 4 - Run 12-15 minutes 
• Stage 5 - Every week or two, add 3-5 minutes to one of your runs up to 25-30 minutes, other runs should remain at the 15-20 minute level. 
• Once you can run for 30 - 40 minutes, you should be at or near the 5K distance. 
• Remember, excitement can lead even experienced runners to go out too fast and fade before the finish.

Good luck and have fun!