Walk the walk, run the run

As stated, it is the season of the big sporting events – particularly charity events that involve running or walking. Scotland has many from the Great Scottish Walk where you can choose the charity of your choice to walk for to The Moonwalk which is specifically for breast cancer. Then there is the now well established Race for Life for Cancer Research and the various 5K, 10K, half marathons and marathons run around the country, such as Meadows Marathon – a half marathon and 5K fun run which raises money for Sport Relief as well as numerous other charities.

Many readers will no doubt have chosen one of these events as their way of both keeping fit and raising money for their particular cause. Indeed these types of events have become increasingly popular over the last few years and are ideal in that they do combine both the physical factor of training for the event and therefore promote health and well being but also the mental factor of feeling you are doing some good by helping the profile of a charity and raising money for it.

However, you do need to get fit and put in the training for these events. It will do you no good to step into a pair of trainers and think you can suddenly jog 5K when you haven’t been off the sofa for months! A training regime is required. If you are running, you might take some advice from the Alexander Technique mentioned on this page, but you should also receive a training pack from the event organisers.

If you are a total beginner and are planning something like the Moonwalk half marathon, you should begin by walking 2-3 miles, 3 times a week for the first 2 weeks, building up to 4 miles in the third week. On the days when you are not walking make sure you spend some time stretching or doing some sort of activity. Your goal is to walk a mile in 13-15 minutes!
For anyone attempting the full marathon, start walking 3-4 miles 3 times a week for the first 2 weeks, building up to 4-6 miles in the third. If you have never done any form of exercise, make sure you can walk 2 miles at a constant pace of 18-20 minutes per mile before increasing your speed or distance. As above, on the days when you are not walking make sure you spend some time stretching or some other activity. For the marathon, your goal is to walk a mile in 14 minutes or less and complete the marathon in around 6 hours.

If you have never walked or jogged before, why not consider joining a walking or jogging group so that you do not have to train alone and infact when doing any of these charity events, company is always better, so if you can’t rope in any friends, then you could join an organised group. Your event organiser can point you in the right direction.

If you are doing one of these walks or runs or are thinking about it, GOOD LUCK! You are sure to benefit in more ways than one and if you are a novice to the sport of walking or running, it will set you on the road to fitness and a more healthy life.

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