The Joy of Running...You've got to be joking...
"RUNNING IS GREAT!"
Well I would say that wouldn't I? I'm a runner. But seriously... it is!
All you have to do is stick on your shoes and head out of the door.
You can pretty much do it anywhere and other than a good pair of trainers and supportive bra, you need very little in the way of equipment.
It is the easiest activity to try and fit in around a family - no time spent travelling to the gym or oiling the chain on your bike!
And even better it burns more calories than virtually any other activity (other than perhaps cross country skiing which is admittedly a bit tricky in Tunbridge Wells).
You'd had to have lived at the North Pole for the last few years not to notice the huge growth in running, and particularly women's running - in the UK. More and more women are taking up, and experiencing the joy (yes that's ‘joy') of running for improved fitness, health and weight management. Those skinny nylon clad, male club runners who smell of ralgex are being replaced at races by normal women of all shapes and sizes, from various backgrounds and many facing different challenges in their lives. But they share a common outcome - the sheer enjoyment, sense of achievement and increased confidence which results from pushing their boundaries and moving out of their comfort zone.
When we see a friend, colleague or partner going running, or even taking part in a race, there is a fleeting thought of ‘I could do that too!', followed rather quickly by ‘but running isn't my thing' or ‘I'm too old/fat/unfit/got dodgy knees' or ‘I don't have the right clothes/shoes' or the big one ‘I just don't have the time'. So we force the "I could do that too" positive thought to the back of our minds and vow to take it up in the New Year/when the weather is better/when we've managed to shift those few pounds or for some other valid reason (or ‘excuse' depending on your point of view). But if on a logical level we know we can do it.. what is it that puts us off?
My philosophy is that with the right encouragement, coaching and support just about anyone can run.. and more importantly actually enjoy it.
Before you know it, you'll be jogging for 30 or 40 minutes continuously and those negative thoughts of being ‘too fat/unfit/old' and ‘not having the time' will be distant memories.. you'll be hooked! Your only concern will be how to fit in your next run.
... Happy Running!
Here are my top tips for a complete beginner:
If you have any doubts about your health (especially cardiac problems etc) then get checked out by your GP prior to starting.
If you have any back problems, old niggles or muscle imbalances these are often likely to rear their dormant heads when you start running - so get checked out by a registered physiotherapist and make a point of improving your flexibility with regular stretching and work on your core stability with some specific strengthening exercises.
With all my ladies, I insist on proper running shoes - go to a specific running shop, such as Kent Running & Fitness in The Pantiles or Running Bare in Royal Victoria Place and get fitted out properly. I view proper running shoes as an essential investment against injury. Get a trained member of staff to look at your specific running style, preferably on a treadmill and recommend the correct shoe.
Equally important is a specialist running bra. Again Running Bare can help out here, stocking a wide selection to fit all sizes. For those of you lucky enough to be well endowed, did you know that while running, your breasts can move up and down by almost 8-10cm! Even those with A-C cups move anything up to 6cm. Certainly something to think about!
Start slowly. Always walk briskly for 3-5 mins to warm up. If you are a complete beginner, find a nice flat road/trail and start your session by jogging gently for 1-2 minutes. Then walk for 1-2 mins. Repeat this process 8-10 times. Then walk to cool down and stretch your leg muscles. Yes THAT'S IT .... If you found that very easy then move up to 3-4 min jogs and 1-2 min walk breaks. Progress it like this and in no time you will be up to 20 mins of continual jogging.
Start with one session per week and after a few weeks of consistent running, add another. Doing too much too soon is likely to result in injury or illness.
Find a friend of a similar fitness level and do it together! Set a time each week and stick to it - come rain or shine! Remember there is no such thing as bad weather, just inappropriate clothing.
BEGINNERS RUNNING GROUP
Sarah Russell is a mother of 2 boys, a GB duathlete and competitive runner. She has been a Personal Trainer for 14 years and has an MSc in Sport Science and is now a qualified athletics coach. She founded the Beginners Running Group along with Jane Bolton (a former Elite marathon runner, GB triathlete and qualified athletics coach). Together they share a passion for encouraging new runners and giving them the confidence, motivation and knowledge to enjoy it.
The group has grown significantly and now accommodates both complete beginners and more ‘intermediate' runners who have progressed to being able to run for 45 mins continuously, which in itself is a fantastic achievement. The group is aimed initially at COMPLETE beginners to running and follows a jog/walk programme, gently progressing to more jogging and less walking.
We throw in some good advice, coaching on technique and make sure you are working at your own level - and all for £2.50 per session.
Oh and before I forget.. you also get to meet lots of other like minded ladies and make new friends. There is no commitment, but come along each week and you're guarenteed to see a huge improvement in your fitness... You might even experience the ‘joy' of running!
BEGINNERS RUNNING GROUP
Mondays 9.15am
Cycle Track, Groombridge
Thursday 7.30pm
Running Bare, Royal Victoria Place
Complete Beginners and Intermediate Groups
Jog/Walk programme
£2.50 p/w
Article written for Winter 2007 issue by
Sarah Russell MSc
07530 724305
