I have previously
written about my ongoing battle to be fit, but I finally seem to be
getting really into it. I have loved cycling ever since I was a nipper,
so getting on my bike has never been a problem for me. Not so with
running. I have gone through multiple attempts at running programmes,
only to find myself hating it and giving up every time. Now, for the
first time in my life, I am actually enjoying running and look forward
to going.
Why
the change? Well, these five things have greatly helped me to not only
tolerate running, but actually enjoy it. If you’re thinking of starting
running, have tried, failed and berated yourself for it, or are
slightly curious about running, hopefully these five tips will help you
not only get up and running, but help you continue.
1) Don’t do too much (start slowly).
The
best thing to put you off running is to do too much, too fast. If you
haven’t done much – or any – running before, trying to sprint 5km on
your first time out is just going to leave you feeling sick, or in a
hospital bed clutching your chest. Start off by walking, interspersing
it with a little light jogging if you feel up to it. Do this for a
while until you start to feel fitter, then concentrate more on running.
By ‘running’ I don’t mean sprinting: find a pace that allows you to
carry on a conversation (oft repeated advice because it is such good
advice). Start off by doing around 10-15 minute walk/runs and then
build up gradually to 20-30 minute runs or more.
2) Warm up and cool down.
Launching
straight into a run without warming up will make you feel like crap –
you will gasp for breath and your muscles will want to cramp up. Start
off by walking for a couple of minutes (maybe more if you are new to
running or the weather is cold) and then slowly build up to the pace
you are comfortable with. This will help your body prepare itself for
exercise as your body temperature and heart rate will rise. You should
feel warm before you start running. Similarly, when you are about to
finish, slow down to walking pace and then stretch for a couple of
minutes. You will feel much better and your body will thank you for
this simple preparation.
3) Wear comfortable clothes.
You might think this is obvious, but you can see many people doing other forms exercise in clothes that are totally unsuitable. Wear something light and comfortable that allows maximum movement. In cold weather, you may want to wear a few layers of light clothing which you can take off and put back on if necessary. Remember that running puts a lot of stress on your joints, so you will need well-cushioned, supportive running shoes. These need not be expensive, but make sure they fit properly and are comfortable. Ask shop staff at a decent sports store for advice.
4) Listen to something.
I
take an iPod Shuffle with me when I go running now and I have found it
to be a Godsend. Previously, I found the monotonous sound of my feet
hitting the ground and the sound of my panting very annoying, hence I
quit running on many occasions. Now, I can listen to music and enjoy
what I am doing. While I don’t want to endorse any product, you should
keep whatever device you choose (be it a radio, MP3 player or whatever)
light – the last thing you want is some bulky thing strapped to you or,
worse, clattering about in your pocket. If you don’t fancy listening to
music, use the time to think about stuff. Actively thinking while
running makes the time fly by and helps you to become more
constructive. (It is, of course, possible to combine the two – this is
what I do. The music helps me to focus more on my thoughts.)
WARNING:
Use music devices with caution as they may render you unaware of
dangers around you. Do not use any music device if you are near roads
and traffic.
5) Monitor your progress.
Write
down the days you go running and how long/far you ran. Note how much of
the time you spend walking and running. Look at yourself in the mirror
and weigh yourself. Try those clothes on that wouldn’t fit because your
midriff has expanded. You will notice the changes. You will start to
feel better, more alert and more energetic. You will
start to look better. Congratulate yourself. Don’t berate yourself if
you miss a session and don’t be too rigid in your programme – we all
lead busy lives in one way or another. Be flexible and enjoy it. You
will begin to enjoy it. Keep it up and think about introducing other
sports into your life – find things that you can share with your
family, partner or friends.
I, for one, was very happy to see Fernando Alonso (left) storm to victory in his second consecutive Grand Prix here in Japan at the weekend. His win in Singapore was due in part to luck, but in Japan he drove an immaculate race to prove that he is still the best driver in F1 at the moment - probably by some margin. Seeing him, Robert Kubica and Kimi Räikkönen up on the podium was a nice treat and I wish that one of them would be crowned WDC this year. The only one of the three who is in with a shout is the excellent Kubica in the ever-improving BMW Sauber.