Nicki Waterman, ASICS PRO Team’s Personal Trainer, explains why running is a great way to get healthy and stay in shape.
You can set your own pace, go where you like and it’s cheap. Nicki Waterman, ASICS PRO Team’s Personal Trainer, explains why running is a great way to get healthy and stay in shape.
You may not want to attempt a 26-mile marathon endurance test to be inspired to run. Running is a great way to get fit and you can do it anywhere – through woods and parks, up and over hills, around the city streets or indoors on a treadmill.
Running gives your heart and lungs a great workout, whilst also toning your legs and bottom. It’s a huge calorie burner too - expect to use up 600 to 800 calories per hour depending on your body weight and how fast you run. If you keep going for long enough, usually about half an hour, you may also experience a “runner’s high” – an exhilarating state caused by the release of endorphins (the body’s natural pain killers).
If you haven’t run further than to the bus stop since you were a child, taking up a running programme can seem daunting. A common mistake is starting off too fast so that you soon get out of breath and can’t continue. Instead, begin by walking and then gradually introduce short sections of slow running. Return to walking when you start to tire.
You should feel warm and glowing, but not so out of breath you can’t carry on a conversation. Try to go out for between 20 and 30 minutes, and keep alternating walking and running until you’re doing more running than walking. It won’t be long before you can run continuously for 30 minutes.
Take it easy
If you’re already fit but not used to running, you should go carefully at first as your body needs time to adapt to the demands of running. A cyclist for example, may have a high level of cardiovascular fitness, but would still not be able to run very far as the two activities put different stresses on muscles and joints.
Warm up by walking at a moderate pace for a few minutes, and taper down your session in a similar way. Do some simple stretches after your warm-up and at the end of the walk, concentrating on calves, thighs, hip flexors and hamstrings.
Progress
Once you can run non-stop for about 30 minutes, start adding variety and challenge yourself by incorporating the following elements into your training regime:
- Long slow distance (Running at a pace that’s slow enough to maintain for half an hour or more): Keep the intensity low and don’t start off too fast. For beginners, a fraction quicker than a brisk walk is fast enough. This method also burns fat and is good for weight loss. It should form the basis of your training.
- Speed: One of the easiest elements to incorporate is fartlek (a Swedish term meaning a type of “speed play” using fast and slow running.) There is no rule as to how fast to run and when to slow down. Stay sensitive to your body’s response and change speed according to how you feel and the type of terrain you’re on. It will improve your overall running performance and condition your body to changes in pace.
- Continuous fast running(Running fast so you feel you are working hard): At first you won’t be able to keep going for long at this intensity - probably only five or so minutes. It boosts fitness, your heart beats faster and your body has to transport oxygen more quickly.
- Hills: Running uphill increases your heart rate and improves aerobic fitness. It’s also good for your running style as it requires a more vigorous arm action and a higher knee lift which will also strengthen your legs. Start by warming up on the flat for five or ten minutes, then run hard up a small hill and back down the other side. Let yourself recover with some gentle walking for the same amount of time as it took you to get up and down the hill. Repeat this pattern three or four times as it really is a good way to boost your fitness and stop you from getting bored.
- Interval training (Alternating between running and recovery for a set time): Intensity and duration depend on factors such as fitness levels and ability. You may run fast for 30 seconds and then walk briskly or run slowly for one minute to recover, before repeating the pattern. Eventually you should do more running than recovering. It will improve speed, endurance and oxygen transport as well as condition muscles for fast running.
- Stairs: A good, sturdy set of stairs are a necessity if you want to incorporate this type of workout. Doing stairs will increase your power and stamina and give your legs a killer workout. Begin with a mile warm-up and do single and doubles (two steps at a time). You can run up, jog over, jog or walk down and so on. Or, do singles all the way up and doubles on the way back. At the end, cool down with a slow jog for a couple of minutes and stretch out. Stop when you get tired or notice your form begin to slip.
NICKI’S TIP: To keep motivated find a friend to join you. Make sure they’re of a similar standard and preferably the same sex, or it may be a put-off if you’re not able to keep up.
