Well-Being - Running for Health / Squash / Lawn Bowls

Running for Health

A health problem in his 50’s prompted John Keston, international singer and opera star, to start running for improved fitness and health - and he’s still running at the age of 94!

John’s Bio:

Inducted into the USA Track and Field Hall of Fame in 2010, John ran a one-mile road race in five minutes and nine seconds (0h 5’ 9”) when he was in his 60’s, and is the current world record holder for the 70-74 year old division in the marathon at 3h 0’ 58”. He also gained the world half marathon record in 1h 38’ 24” in his 80’s. Winning all his races, including 25k, 20k, 15k, 10k and 5k events, as well as marathons, he ran between 30 and 40 races per year and was acclaimed the finest runner in his age group living in the USA.

With leading roles in musicals such as Sweet Charity and Kiss Me Kate, A Man for All Seasons and An Ideal Husband in theatre and, amongst others, operas including Carmen and Don Carlos, he explains how running not only changed his life but may well have saved it. “I was teaching classical singing at Bemidji State University in Minnesota, USA, when I had a routine yearly medical examination”, he recalls “and they found a large cyst on my left kidney. Luckily it could be treated. I knew that some of my students ran for health reasons and I asked if I could join them. It became a regular event. “For me” he adds, “running and dynamic exercise, brisk walking and weight training are important. Not to excess, but enough to get the blood circulating healthily, keeping the heart fit and free of plaque. Another benefit of exercise is that it often brings a sharper and brighter mental attitude to every day problem-solving and general mental functioning.”

John on one of his many marathonsRunning keeps you fit and healthy

John’s Tips

• It’s been proven that running isn’t the best exercise for weight-loss. Walking is far better because it burns more fat. It’s advisable to walk briskly over short distances, two to three times a day, whilst increasing fitness and enjoying the exercise benefits. You can expect to experience muscle stiffness and pain in these early weeks.

• Anyone adopting a running programme be it for health maintenance or weight loss, should start by walking half a mile a day, briskly. This distance can then be increased over three weeks to a month, gradually becoming faster at walking, then running.

• Before a race, it’s advisable to jog-walk for half to a full mile before stretching. I’ve seen runners stretch without warming up which is dangerous and can result in early race injuries.

John adds, “Over a period of five years I progressed my own programme to running, dynamically, some 60 to 70 miles a week and I regularly trained at 6’ 20” to 6’ 30” per mile during my competitive years. I know that some professional runners, who are paid a lot of money for winning races, train as much as 120 miles a week but, over a period of time, it has proved to be disadvantageous, sometimes resulting in injury.

“Running and brisk walking can continue into very old age. At 94 years I am still able to walk 4 to 5 km here in Lot et Garonne, running with no stress and no aches or pains. One has to be careful not to over stride at any age. For me, running past beautiful churches and landscapes is always a pleasure.”

He concludes, “If an older runner is finding it hard to come to terms with the fact that he/she has become slower, my advice is to run with newer trainees, advising them how to increase mileage, but running at their slower pace. Joining a running club that has a diversity of ages and running with those that match his or her current pace is also a good way to come to terms with being slower.”

Find a club at jogging-international.net

Personal Trainers

If running conjures up images of the loneliness of the long distance runner for you, then why not think about running with a personal trainer. Personal trainers are exactly that, they are there to design a programme that is unique to you, to motivate you and to keep you on the straight and narrow when it comes to technique and pace. Figuring out your goals, setting weekly tasks, pushing you a little harder and teaching you the right way to exercise is all part of their remit. Often working to the FITT principle, i.e. frequency, intensity, time and type of workout, they can soon have you, literally, up and running, pushing yourself even further with heart rate monitors and activity trackers to maximise your potential. You can also find personal trainers in gyms who will take you through your paces on running machines.

Personal trainers test your limits safely

A question of pace

Squash and Lawn Bowls - from one end of the velocity scale to another? Maybe, but both squash and bowls require dexterity, determination and practice.

Le Squash

Originating in England when prisoners would hit a ball against the walls of their cells, Squash was later played by boys at Harrow School in the 1860’s, using balls made with of innovative natural rubber. However, when the students discovered that a deflated, “squashed” flat racket ball responded better and returned faster, the ball changed again. The game spread to the USA and was brought to international fame by Hashim Khan who smashed his opponents to win the British Open in 1951. Today, there are squash courts and leagues all over France.

OVERVIEW For spectactors, squash is exciting and noisy. The ball thuds into the wall, rebounds and is whacked again, usually accompanied by squeaks from shoes that have hit the ground hard, and gasps for air. For players, this isn’t a sport for those who aren’t fit and who can’t take sharp, short, rapid movements or lengthy rallys. As a game for two players, or two teams of two, the ball is hit against a wall in an enclosed court and is returned by the opponent(s). However, rules about where it can be hit, where it can bounce, the fact that the ball can rebound off one wall onto another, and that all this can happen in the blink of an eye, makes it an intense workout for both body and mind. Try to play with others who are at the same or similar level. Playing against someone more experienced is, well, an experience. Whilst they will hardly move, you will be thrashing around, banging into walls and even falling over in an effort to hit this bullet-like object back.

THE EQUIPMENT Squash rackets come in different shapes and sizes to suit player skills and style of play. Beginners, for instance, would usually choose a teardrop shape which is easier to use and can be more powerful than the classic “head-shaped” versions. The beam of the handle (girth) is also important. The thinner ones provide greater manoeuvrability and control, with thicker versions generating more power. The weight also comes into play. The lighter the racket, the faster it can be swung, and the more power it will exert. Heavier rackets, often favoured by those who really know what they are doing, offer more control. Looking for that “sweet spot”? Then opt for a closed throat racket which has a smaller stringbed. An open throat, with a larger string-bed, is more forgiving with off-centre shots. Squash balls are also available in different sizes and are clearly marked with dots depicting skill levels. Blue indicates beginners, red is for those who are progressing and play recreationally. Intermediate players may opt for a single yellow, whilst advanced or pro levels might choose double yellow dots. Without doubt, you are going to sweat, a lot, so choose synthetic clothing rather than cotton which will stick to your body. Comfort, as with every sport, is key.

Lawn Bowls

Played in Europe as early as the 12th-century, Lawn Bowls is a challenging game of skill and tactics. Particularly popular during the WWII as a stress reliever and requiring minimal physical fitness, it is now played in more than 50 countries, with competitions held worldwide. It may not be played in every village or town here in France but it is certainly gaining in popularity.

They may look sedate and relaxed but under that cool exterior, every lawn bowler wants to achieve the perfect fast or slow bowl on a slow or fast green. That takes incredible concentration, presence of mind and practice.

For a start, it’s tricky! The balls aren’t symmetrical which means that they curve as they travel. By feeling the ball in their hand and recognising which side of the ball is biased, players can determine the length, direction and speed of their throw. Every part of their body is used to balance, grip and project that ball forward in a stable, precise and clean bowling action. Then there is the green (or artificial turf), is it fast or slow? A fast green will need a ball to be bowled slower. Whether it’s the short-mat game in a social club, or the longer outdoor version, the perfect bowl will be in an outward direction, at the right angle so that, when it curves, it reaches the billiard ball sized “jack”. Social by nature, Lawn Bowls can be played as singles, doubles and triples, or even in teams of four, with teams bowling alternately. The closest ball to the jack wins but it can be difficult to tell with the naked eye and, as this is a competitive game, this is when the tape measure comes out to verify the distance.