REACHING YOUR

Whether it’s a 5K or a marathon, you will need a plan if you want to reach your goals

T he first step to getting in shape is setting a goal. If you’re new to exercise, it should be something simple such as aiming to walk 15 minutes every day. Don’t get carried away or you’ll find it tempting to give up. If you’re more advanced, your goal might be training for and completing a 5K charity race or half marathon.

As a motivational tool, many goal-setters will create a training plan to help them stay on track. Whether you record distance, time spent exercising or how you feel afterwards, a visual reminder will help keep you focused. Don’t forget to reward yourself when you reach key milestones. Remember, whenever you identify and set goals – in any area of your life – they should be SMART. This means goals should be:

INCREASE ALL- ROUND STRENGTH MANAGE WEIGHT

Stage Eat breakfast each day, including a fibrebased cereal. Skipping breakfast leads to snacking during the day.

Begin with body weight exercises for a few weeks (such as sit-ups, push-ups, and squats) before using weights.

Stage Do 30+ minutes of physical activity each day. Try walking or cycling or a more vigorous activity like running or tennis.

Ask a trainer about strength-training exercises, perfecting your form, and stretching before and after working out.

Stage Increase your ‘incidental’ exercise. Take the stairs instead of the lift and replace short bus journeys with walking or cycling.

Use resistance bands or climb on playground equipment such as bars or ropes to challenge your muscles and boost strength.

Specific: “I will do 10 pressups”, not “I will get stronger”

Measurable: “I will run a 5k”, not “I will run more”.

Achievable: “I will do 60 minutes of activity per day”, not “I will go to the gym for five hours on Saturday”.

Realistic: “I will shave 30 seconds off my mile time”, not “I will run a four-minute mile”.

S M A R T

Time-bound: “I will join a sports team by the end of the year”, not “I will join a sports team”.

Stage Cut out sugary snacks and drinks and high-fat foods. Eat at least two fruit and three veg portions daily.

Increase bone strength by practising yoga or tai chi, dancing, jumping, and climbing stairs.

Stage While watching your favourite TV show, move your body. Do jumping jacks, knee raises and kicks.

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Join your school or local gym and commit to a strength routine three times each week.