Ask the expert: Fitness in the long run
Last updated 22:42, Sunday, 06 April 2008
Jeff Coates, Chairman of Carlisle Aspatria AC, the only athletic club in Cumbria to be awarded the prestigious Clubmark gives a guide to taking up running as a sport.
QUESTION: I’ve just started running to keep fit and I enjoy it so much that I am thinking of taking the sport a bit more seriously. Have you any advice about what I should be doing?
ANSWER: Running is an excellent form of exercise and is the simplest and most effective way to burn calories.
Regular running reduces your fat percentage and tones muscles.
Running is an activity that almost anyone can do. Providing you are healthy to begin with, and start slowly, easing your body into the new activity, there is no reason why you shouldn’t be able to increase your speed and endurance over time.
Warming up before a run is very important. Initially, walk at a fast pace, vigorously swinging your arms, then build into a slow jog.
If you find you are too breathless to talk properly then simply slow down or walk until you’ve caught your breath back. Aim to run/walk for 10 minutes. Try to run every two to three days, reducing the amount of time you spend walking. Soon you should be running the whole 10 minutes.
Next you should look at increasing the duration of your run by one or two minutes every second or third running session. Try to reach three 30-minute runs each week.
Towards the end of each run you should warm down with a gradual slowing of pace to a mellow jog or walk. When you’ve caught your breath back have a few stretches whilst your body is still warm and flexible.
- The new eight-lane track at the Sheepmount Athletics Track and Playing Fields in Carlisle can be used casually and costs £1.95 per adult and 95p per child. Call
- Training nights for Carlisle Aspatria Athletics Club are: Tuesday and Thursday, 4.30pm to 5.30pm for long distance, sprints and throwing. Thursday, 6pm to 7pm for sprints and hurdles. Everyone of any standard is welcome, although you must be at least nine-years-old. For more information about Carlisle Aspatria Athletics Club contact Jeff Coates, chairman or Lynne Coates, secretary on
- Training nights for Border Harriers Athletics Club are: Tuesday and Thursday 6.15pm to 7pm for all club members. For more information about Border Harriers contact Ken Taylor, Secretary on
- As with any new form of exercise it is best to see a doctor if you have any health issues, such as asthma, high blood pressure, diabetes, are pregnant or have just had surgery.
