A run for your money

Me­lanie An­gel’s ad­vice for novice ath­letes hop­ing to con­vert paces into pounds

The Jewish Chronicle - JC Magazine - - Fund-racing -

SO YOU are think­ing of run­ning a race for char­ity? Con­grat­u­la­tions — just mak­ing the de­ci­sion to put in the train­ing for an en­durance event de­serves recog­ni­tion. But don’t — er — run be­fore you can walk, or you might well end up in­jured and un­able to put your­self to the test you have worked so hard for.

If you are al­ready well into your train­ing for this April’s Lon­don Marathon, stay on track, don’t overdo your long runs, make sure you are eat­ing and rest­ing enough and the very best of luck to you.

If, how­ever, you have set your sights on an au­tumn race, like the New York Marathon, or have just started run­ning with a view to chal­leng­ing your­self in a sum­mer 10K or half marathon, then be pa­tient. Build up slowly and you will be able to reach your goal eas­ily, suc­cess­fully and with-

Last year’s Lon­don Marathon raised £52.8 mil­lion for 600-plus char­i­ties

out any in­juries. What­ever your level of fit­ness, you should be able to build from noth­ing to run­ning con­tin­u­ously for half an hour in the space of a cou­ple of months.

Down­load a begin­ners’ run­ning pro­gramme from a web­site such as run­ner­sworld.com which will guide you through a walk/run sched­ule or search on­line for a lo­cal run­ning club or group that caters for begin­ners.

Train three times a week, grad­u­ally build­ing up both the amount of time you run and the ef­fort you put in. So for ex­am­ple, in week one you might run one minute and walk for 90 sec­onds, re­peat­ingthis eight- to- 10 times. By week four, you should be run­ning for five min­utes, walking for two, re­peat­ing this four times.

In week six, try run­ning for 10 min­utes, walking for one and re­peat­ing this three times and by week eight you will find you can run for at least 25 min­utes, maybe a lit­tle more. Al­low at least a day be­tween runs and keep it slow. You should be able to have a con­ver­sa­tion as you go.

Don’t worry too much about your run­ning style, as the key thing is to do what comes nat­u­rally and keep your body re­laxed. Passers-by are not so much study­ing your beet­root cheeks or plod­ding feet as wish­ing they were able to run with you.

There will come a day when you start to think about a suit­able race in which to make your de­but, but please try not to make it a full marathon, how­ever ex­cit­ing the idea might be. If you have never run a race be­fore, it is dif­fi­cult to un­der­stand just how con­gested a course can be­come and you really do need the ex­pe­ri­ence of shorter races to work out how best to break down your race into achiev­able sec­tions.

The Spire Hospi­tal Bushey 10K in July usu­ally has around 400 par­tic­i­pants and is a very en­joy­able north Lon­don com­mu­nity event in which to put your train­ing to the test.

The Royal Parks Half Marathon in Oc­to­ber will give you a taste of what it is like to run along­side sev­eral thou­sand other peo­ple and the route, through three Lon­don parks, is beau­ti­ful.

When you are ready to choose your big race (which, for many, just has to be The Vir­gin Lon­don Marathon), the sim­plest and most re­ward­ing way to en­ter is via a char­i­ta­ble or­gan­i­sa­tion.

In last year’s Lon­don Marathon, around 74 per cent of all the par­tic­i­pants ran for char­ity, rais­ing a to­tal of £52.8 mil­lion for the 600plus char­i­ties they rep­re­sented, Nor­wood among them, which it­self net­ted a cred­itable £84,000 from its 25 run­ners.

In fact, if you run the Lon­don Marathon for an or­gan­i­sa­tion such as Nor­wood, you can ex­pect sup­port be­fore, dur­ing and af­ter your race, with or­gan­ised train­ing runs, an im­pres­sive tech­ni­cal T-shirt with your name printed on it — and even a sports ther­a­pist at the end of the race to mas­sage your weary legs and ad­mire your well-de­served medal.

Lau­ren and Leanne Sil­ver in the 2012 Lon­don Marathon

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