So, you’ve told me amazing things about running – all the benefits (and potential cons!) but I can’t run for a bus! Do you know, I have run many many miles but I also still struggle to run for the bus? I need very specific clothes and mindset for me to be able to run.
Anyway, NHS livewell advise that we do “at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and strength exercises on two or more days that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).”
They also state that “one minute of vigorous activity provides the same health benefits of two minutes of moderate activity.” NHS choices recommend doing 30 minutes of exercise for 5 days each week.
What is “moderate aerobic activity?” It is: brisk walking, riding a bike, pushing a lawn mower, hiking, volleyball, water aerobics.
What is “vigorous activity?” It is: jogging or running, swimming fast, singles tennis, football, rugby, aerobics.
NHS livewell even gives a couch to 5k training programme! Which can be found here: https://www.nhs.uk/Livewell/c25k/Pages/get-running-with-couch-to-5k.aspx
Beginning to run:
My advice is to go by the saying “don’t run before you can walk,” if you aren’t able to walk a mile try it! If you have any current physical health problems make sure to see your GP before trying any ‘vigorous activity’ for advice too.
If you feel comfortable, bring your walk to a ‘brisk’ walk and when you feel comfortable with that add a few sections of jogging in there. As time passes you will feel better and stronger.
When you are at this stage – remember your local parkrun is perfect for beginners! It might seem scary and daunting seeing the 18 minute 5 kilometre runners BUT when you look to the slower runners, many do it in over 45 minutes which is walking pace! Parkrun is a great way to transition from walking to jogging with no pressure from the volunteers, it’s also a great way to make new friends…
Speaking of parkrun…
This transition project has helped me to really see the benefits of running for people of all walks of life. So much so, that I have been given the opportunity to be on the organising committee of a new parkrun in an exciting new location! I have jumped at the chance and have been allocating some of my time to this wonderful cause. More details to be revealed later!
Last piece of advice:
Please be careful, always put your safety first. Make sure that somebody knows where you are when you go out running/walking/jogging, also if you are running at night (or just in a low light) make sure you you have some reflective clothing or lights on. If you are crossing major roads and smaller roads make sure you can hear if anything is coming – so don’t block out all the noise with headphones.
So today I was supposed to do 7 miles, but my knees were hurting yesterday so I decided that a few extra miles wouldn’t help especially with a 17 miler on Saturday looming!
So hills training it was, 6 times in total up the same hill. I think the scaffolders working on the road thought I was crazy! The loop in total was around 450m and the incline was pretty steep. I’ve tried this a few times but never got to 6 (only 4) and had enough energy for another two miles home!
The weather was beautiful, the run was challenging but nice – all in all a lovely run. The type that I enjoy and remember why the hell I am running a marathon in the first place.
Tomorrow is my last day of my project! I might do some more posts after this but not every day! 🙂