fp Turks and Caicos

With the 3rd Annual Chrysalis Fitness Fun Run around the corner on Oct. 23, it’s time to start preparing your body and mind for the 5-kilometre or 10-kilometre run or walk.

Many people believe running is an activity that is just too hard for them or that they are “too old” to start. They wonder why anyone would possibly want to put their bodies through this torture!

The truth is that running is a wonderful aerobic exercise. And aerobic exercises are great for improving one’s cardiovascular health.

Running is also a good way to burn calories and to control your weight.

Follow these easy “get started” tips and you will soon shape up your body and mind!

When you begin any new exercise plan, you should consult your doctor to ensure you are healthy enough for activity.

A few minutes each week

You should ease into your exercise program gradually.  Start with 20 - 30 minute sessions, three times a week. This happens to be the same amount of moderate exercise time recommended for optimum health.

Be sure to space out these sessions throughout the week to give your body a chance to rest and recover between efforts. And don’t worry about how fast you’re going - speed can wait until your body is more fit. For now focus on gradually increasing the time or distance you run.

Start with a run/walk

Jeff Galloway, a lifetime runner former American Olympian, pioneered the idea of inserting walking breaks into a run. So if it works for such an elite level runner, it will certainly work for the beginner.

Start your program with 30 seconds of running, walk until you feel recovered and then repeat this process for 20-30 minutes. As your fitness level increases, increase the amount of time you run, but continue with a minute of walking. A good ratio to work toward is 10 minutes of running to one minute of walking.

Intensity

Your running pace should be one that allows you to get a few words out in a conversation — but not a monologue! There is a scale of perceived level of exertion — 1 being far too easy, 10 being unsustainably hard — that you can use to guide you.

When starting, you want to be in the 5-6 range while running, with the walking time allowing you to recover. Just because the time you are running is short does not mean that it should be uncomfortably hard (that’s another type of training all together!). Running too fast too soon is much more strenuous on the body and can result in injury.

Motivation

Many of us need a reason to get out there and exercise — knowing the health benefits does not necessarily get us off the couch! Here are some ideas to help you be consistent and accountable to yourself:

• Find a run/walk partner. It’s harder to make excuses if you know someone else is waiting for and counting on you.
• Sign up for a race. Knowing you will have to complete a 5k two months from now will keep you going on your workouts. It doesn’t mean you’ll be sprinting it, but you’ll be out there.
• Chart your progress. Record how long your workouts are and how long your running spurts are, then pat yourself on the back as you watch those times increase.
• Set a goal. Whether it’s a distance goal or an amount of time, it’s good to have something you are working towards.

Hydration

Another factor to consider when exercising on our beautiful island is that is HOT! Heat and humidity greatly affect the body and its ability to perform, so try to do your workouts during the cooler times of the day.

Make sure to drink water 15 minutes prior to starting and continue consuming small amounts of water during the activity at least every 15 minutes — sooner if you feel thirsty because that means you are already dehydrated.

Thirst equals dehydration. Only a 2 percent decrease in hydration means a decrease in your ability to perform.

For more information, contact Leslie at Chrysalis Fitness at This e-mail address is being protected from spambots. You need JavaScript enabled to view it or 232-8633.