At Home with Chris Jessen 2018 - 135
EXERCISE AND FITNESS ▲
ON THE RUN
Keep yourself hydrated by
drinking a big glass of water
just before your run, or taking a
small bottle of water with you
around the route.
Eat a couple of hours
after your run to boost your
energy levels - base meals on
carbohydrates for energy, such
as pasta or jacket potatoes.
Don't underestimate the
length of training schedules!
You should train for two
months for even a short run,
leave three to six months for a
half marathon, and plan to train
at least six months to a year
before tackling a marathon.
Grass is the softest surface
to run on, then asphalt, then
concrete, so stick to parks if
you find your joints get sore.
Keep a running diary of
when you ran and how
long for, and how you felt
afterwards. In a few months
when you're able to run twice
as far, you can look back
through the entries and see
how much you've achieved.
Set yourself small goals when
you run, such as reaching a
certain tree or bench. When
you can do it comfortably, set
yourself a slightly harder goal,
such as going a bit further or
faster each time.
Think safe - find a running
buddy, join a club and stick to
well-lit parks and streets. Carry
a mobile in a bumbag with
your keys and don't use an MP3
player or iPod if you're running
at night by yourself.
COACH TO 5K FUN RUN:
your eight-week training plan
Consult your doctor before you start running and,
as with any exercise, begin gently and don't push
yourself too hard or you could injure yourself.
Always stretch your leg muscles for several
minutes after you run to minimise aches and pains
the next day (although you will feel sore when
you first start!).
In the beginning you may find you can only run
for a short distance. That's fine, just walk for a bit
until you get your breath back, then run again. In
time you'll need fewer and fewer walking breaks.
Start and finish every run by walking briskly for a
few minutes to warm up/cool down.
Run (or combine walking and running)
for 10 minutes, twice a week.
Run (or walk/run) for 15 minutes, twice a week.
Run for 20 minutes, twice a week.
Run for 15 minutes, three times a week
(with a day off between runs).
WEEKS FIVE AND SIX:
Run for 20 minutes, three times a week.
Run for half an hour, three times a week.
Run for half an hour, four times a week - you
should now feel much fitter, be faster and
ready for that fun run - good luck!
www.athomemagazine.co.uk FEBRUARY 2018 | 135