Page 90 - Healthy food

Fitness

How to set a goal and
stick to it
Susie Chan, an endurance runner YOUR FIRST 10K
and fitness blogger who has run
races from one to 100 miles (susie-
chan.com), has the following advice. This plan has been devised by UK Athletics
The research cited was collected level 3 endurance coach Jackie Newton, who
by social network Strava, using wrote most of the RunBritain training schedules
data from 136 million runs logged (find them at runbritain.com/training). Jackie is
around the world.
director of coaching and athlete development
Set a (realistic) goal ‘It should at Northern Ireland Athletics, and coach for the
1be specific, measurable and, GB mountain running team.
most importantly, attainable. This
will help you avoid setting yourself
up to fail.’ ‘A 10K RUN IS THE PERFECT Checklist for starting
Of those who set a goal in January, CHALLENGE for a novice runner looking this plan…
nine out of 10 were still active to increase their distance without losing
almost a year later. pace,’ says Jackie. ‘It’s a good step up O You can comfortably run for 30
from 5K and there are lots of fun, minutes without stopping.
Find a friend ‘Partner up with well-organised races to choose from. O You can make time for some core
2a pal and set regular training Many runners see distance as the main stability and flexibility (stretching) work.
sessions. You’ll be surprised how goal and think you need to run A weekly Pilates class and gentle
much more motivated you feel when marathons to be a “proper” runner. But stretching (10–12 seconds per hold)
you’ve got someone to keep fit with.’ mastering 10K is just as impressive. The after each run is ideal. Runbritain.com
People who exercise with friends distance means you can work on your has some good strength and
are 22% more active. technique and maintaining a good conditioning guides.
running form, as you won’t get so O You can fit in three runs a week (or
Join a club ‘From new-mum fatigued. And this will help protect you two runs and one cross-training session).
3running clubs, to clubs getting fit from injury. You can pick several 10Ks ‘I haven’t specified which day you should
by doing good deeds, there’s a group over a year to aim for and run well. The run on, nor the order (except in the last
out there to cater to most fitness recovery time is easier than for longer week), as it depends on your work and
interests and abilities.’ distances so you don’t have to sacrifice family commitments,’ says Jackie. ‘But
Members of Strava fitness clubs your fitness to get over the race, either.’ ideally, don’t run two days in a row.’
are almost 50% more active than
non-members.

Get up early ‘If you find it hard
4to get out of bed in the mornings, WEEK 1 WEEK 2 WEEK 3
incentivise yourself. Prep your kit Moderate O3 min easy O 6 min easy O6 min easy warm-up
the night before, set an alarm, or or warm-up warm-up O2 x 6 min steady then
arrange to meet a friend. Reward steady O10 min steady O2 x 6 min steady 2 min easy
yourself after training.’ pace O3 min easy then 3 min easy O6 min easy cool-down
Morning people were found to be cool-down O6 min easy
43% more consistent when it comes cool-down
to working out. Quicker O4 min easy O5 min easy O3 min easy warm-up

Start run-commuting ‘It’s one of pace warm-up warm-up O2 min steady
5my favourite ways to get training O4 x 1 min quicker O20 min quicker O10 x 1 min quicker then
then 1 min easy
1 min easy
in. If you find the idea of an entire O4 min easy O5 min easy O2 min steady
cool-down
commute too daunting, get off the SOURCE: STRAVA’S YEAR IN SPORT 2017 DATA
train or bus before your stop and run cool-down O3 min easy cool-down
the rest of the way.’ Easy pace 35 min easy 45 min easy 50 min easy
Commuters are 43% more active or cross
than non-commuters. training

90 HEALTHY FOOD GUIDE FEBRUARY 2018