From walker to marathon runner

By KennethGardner, fitness club

Many fitness enthusiasts are taking on the challenge of a variety of activities such as the 5K and 10K walk/run races, half marathons and marathons. Participation in any of these events is an excellent way to add a new dimension to your fitness profile.

Running is a very good exercise to improve fitness in general and health overall. It is also a very efficient way to reduce body weight and improve body composition

The beginner walker

Many different approaches can be used to make the transition from a regular fitness routine to completing a 5K, 10k, a half marathon or marathon successfully. If you are a beginner, you can build your walking routine into speed walking. This will improve your muscle strength and cardiovascular fitness. This will develop an ideal base to launch your 5K, 10K or marathon routine.

When you are able to speed walk comfortably move to a jog/walk routine - jog for two minutes then walk for a minute. When you can do this for about 20 minutes continuously, replace the walking component with jogging and add a running segment. Jog for two minutes followed by one minute of running. This can be done for 20 to 30 minutes three to four times each week.

Increase running component

As the routine becomes easier, jog for the same length of time, but increase the running component. Following this, you can reduce the length of time you jog and gradually increase the length of time you run. For example, run for two minutes and jog for one minute, then increase running to four minutes and jog for a minute. This can be done each week until you are able to run 40-minute intervals non-stop. Work towards a run/jog situation where you can complete a kilometre within 10 minutes. As you get better, run a kilometre to test yourself, then try to do the same for a 5K to improve your speed and endurance.

Each time you achieve your goal by increasing the distance you run or running for a longer period of time non-stop, you can increase the challenge by running further or for a longer period, the next time you work out. You will improve your endurance by adding at least five minutes to the length of time you run each week.

Start with a 5K

Start your competition with the easier event such as the 5K, then work towards the 10K. You can improve your speed in these events by running the same distance repeatedly as you pace and push yourself a little harder each time. You will improve your endurance in the events by running or jogging distances beyond those in which you will compete.

Taper your preparations as it gets closer to the competition so that you are in the optimum condition to produce your best performance. The first time you compete, do all you can to complete the event so that it can be your guide to improved performances in subsequent events.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.