Go running
This is no excuses time! No gym membership required, very little equipment needed, little skill involved, you can just get on and do it. Walking and running must be the single most readily available exercises there are! It’s easy to do, you can go at your own pace and it’s free (maybe apart from a pair of trainers every now and then). Not only that but you get to spend time outside in the fresh air, with friends or alone, and the benefits speak for themselves…
Get the Benefits
- Improved heart/lung function
- Feel more confident, happy and relaxed (endorphins released during exercise)
- Weight control (increased metabolism)
- Healthier blood cholesterol level
- Lower blood pressure
- Stronger bones (less osteoporosis)
- Healthy lean muscle
- Cut the risk of heart disease and strokes
Get Safe
Follow the countryside code:
- Be safe
- Plan ahead and follow any signs
- Leave gates and property as you find them and take your litter home
- Protect plants and animals
- Keep dogs under close control
Also, if you are walking/running when it is dark wear light coloured clothing so motorists can see you and where possible walk/run with someone.
Remember to stretch!
As you would within a gym programme and exercise class you must stretch, once you have carried out a brief warm up and at the end of your walk/run.
Get Going - Walking
Whether it is short walks or long distance routes you are after, Hampshire has a network of over 3,000 miles of rights of way and a walk to suit everyone. You will find most routes to be signed and way marked but you can also pick up leaflets from Hampshire County Council Information Centres or Local Information points to give you a helping hand. For online help, advice and route ideas go to www.hants.gov.uk/walking.
Guided walks
A fantastic way to enjoy the beautiful Hampshire countryside is within the company of other walking enthusiasts. By joining a Guided Walk you can enjoy the pleasures of the company and surroundings without the worry of getting lost. With the added bonus of an experienced guide and the flexibility of walks taking place weekdays and weekends there is no easier way to get into the walking spirit.
Health walks
If you are a beginner to walking and general exercise you will benefit greatly from participating in a Health Walk. The majority of routes are over flat and good surfaces, last about an hour and are led by a qualified walk leader. You can tackle the walk at your own pace with the help and motivation of other walkers around you.
To find out more about Guided Walks and Health Walks go to www.hants.gov.uk/walking or pick up information leaflets from Hampshire County Council Information Centres, Tourist Information Centres, Libraries or Country Parks. When enquiring don’t forget to ask if there are toilet facilities en-route and if the pooch can come too.
Get Going - Running
Return To Running
A fantastic opportunity for any individual looking to get back into running or to start running for the first time, Return to Running can give you the advice, support and guidance you need to find your feet and get into a regular running routine. As well as boosting your fitness and running technique the 10 to 12 week courses will give you the opportunity to understand running footwear and clothing.
Sessions are aimed at any individual over the age of 16 and are taken by qualified coaches and work on a no commitment basis. For further information contact Michael Coker, Partnership Athletics Development Officer on 01962 846025.
Running Support
For running advice for beginners through to advanced training tips take a look at www.runnersworld.com. You could pick up a personalised training programme by using the Smart Coach system or use the Race Finder to find a race near you.
Get the Knowledge
So your sports gear is on, running shoes at the ready, list of potential routes to hand, but what now? If you are a beginner to walking or running it is sometimes hard to know where to start.
The best advice is to listen to your body. On your first session stick to a short route (10-20 mins) at a low intensity (walk/light jog or combination) and simply see how it goes. When your body tells you to stop, monitor the work you have done and use this as a starting point to continue forward with.
From this point there will be a number of factors you will have to consider when planning your walking/running routine.
How often should I carry out the programme?
If your walking/running programme is your only method of exercise try to complete at least 3 sessions a week.
Should I try to run faster or for longer periods of time?
This is entirely down to your aims. Set yourself a target of either completing a set walk/run in a faster time or walking/running at the same pace for longer. Either way monitor your achievements and try to improve on them.
Get the Top Tips
Technique
- Increase your walking speed by taking shorter, quicker steps. Taking longer steps will make you over-stride and could lead to injury
- Push off with your back foot and leg to put more power into your walk/run.
- You should use your arms to counterbalance your legs when walking/running. Bend them to 90 degrees and swing away to add power and speed
- A good walking/running walking posture will help to aid your breathing. Hold your chin up.
Equipment
- Don’t forget to wear a hat and sunscreen on hot days. Try to walk/run in the morning or evening in high temperatures. Alternatively when it’s cold out keep that hat on to keep the heat in.
- The shoes that you run/walk in should be lightweight and flexible and should be replaced every 500 miles
Motivation
- Monitor your walking/running programmes and record the progress. Being able to see your improvement will help you to stay motivated
- Walk/run with a friend/family member/dog, join a walking or running group
- Plan your walks in advance and keep them varied. Walk somewhere, to a park, friends’ house or to a shop