JOG ON

BORN TO RUN OR RUNNING SCARED? WELL-PLANNED PACES MAY BE JUST THE TICKET TO INCREASED HEALTH AND LONGEVITY.

NO GYM NEEDED, ONLY A BIT OF DETERMINATION

Words: SALLY DIXON

HAVING LOATHED cross country running as a child, I’ll never forget my first foray back into proper running as an adult. The feelings hadn’t changed. Wanting to impress a new boyfriend who was very much into running, I agreed to go for a run with him around Regent’s Park Outer Circle (it’s 4.45km in case you’re wondering) in London.

Twenty minutes in I started to cry: that distinct memory of feeling like I couldn’t breathe, let alone take another step forward. Yep, still hated running.

I persevered though, and what started as a hatred for pounding the pavements soon turned into a love affair (not with him I might add).

The inner peace created from putting one foot in front of the other, and not thinking about much else, was indescribable. A crappy day at work just seemed to melt into those London pavements as I officially became a runner.

Fast forward to one of those nights out where, fuelled by a couple of drinks, you agree to do something stupid, and I soon found myself signed up for the 2006 Venice marathon. Having missed two flights to get there (that’s another story) I crossed the finish line in just over four hours, and again the feeling was indescribable. The atmosphere, the buzz, the sense of achievement, I loved it!

My days of running took me to places I probably wouldn’t have gone, exploring new areas on training runs; eagerly lacing up my trainers and heading out to explore new cities on my travels. My peak training run for the Berlin marathon (oh yes, I signed up for another one!) coincided with a work trip to Hawaii and took me 20 miles through beautiful tropical scenery I might not have otherwise seen (yes, the heat was intense!).

But enough of my running reminiscing, let’s get down to fitness facts. Love it or hate it, running has some great benefits. An article published in the November 2012 issue of Heart Journal, aptly titled “Run for your life... at a comfortable speed and not too far”, looked at how we don’t need to be running marathons to reap the benefits of running. It seems slow and steady really does win the race.

The long-running (no pun intended!) Copenhagen City Heart Study started in 1975 as a cardiovascular population study of 20,000 women and men aged 20-93 years old.

Aside from looking into coronary heart disease and stroke, the study randomly selected 1,878 joggers (followed for 35 years) compared to 16,827 non-joggers and found that those who jogged three times a week, at a slow to average pace for up to 2.5 hours a week, experienced increased longevity. Interestingly though, more was not necessarily better, those jogging at an increased pace and for more than four hours a week didn’t reap the same longevity benefits.

The gist of it is that if you’re jogging at a low to moderate pace, not more than three days a week and for not more than 2.5 hours total for the week then you could be in line for some positive health benefits and adding precious years to your life.

So, how to get started?

If the thought of lacing up your trainers fills you with dread, as it did me in the beginning, then a little help from technology might be what’s needed.

The Couch to 5K app was created in 2016 through a collaboration with Public Health England and the BBC. The app has been downloaded a whopping 6.5 million times since it was launched, helping millions of people ease their way into running with a beginner’s plan that starts with a mix of walking and running.

Regular low intensity running may help with cardiovascular health, bone density, lung capacity, reduced risk of long-term illness, better sleep quality, immune system health, cognitive function, and self-esteem. Aside from using an app to stoke your running motivation, one of the best ways to get in to running is with a group.

Back when I started my love affair with running, Nike would do a weekly run from their shop at Oxford Circus and into the park. Even though it gave me cross country vibes due to having to wear a numbered illuminous vest, it was a great way to meet people and an effortless way to run without dwelling on how many miles I’d done/how long I’d been running for.

Teaming regular runs with strength training, stretching and mobility work is a great way to add life to your years and years to your life.

5 Tips Before You Start

1Take time to warm-up and cool down

Once you’ve made the decision to actually get outdoors, don’t go straight into a run. Your body will thank you later for doing some simple, dynamic warm-up exercises and cool down stretches post-run.

2

Don’t run in excessive heat

If you’re new to running, don’t think about heading out in your lunch break unless we’re in the cooler months of the year. Yes, it’s good to sweat to help the body release toxins but overdoing it in high temperatures and midday sun may stress the body too much.

3

Invest in a good pair of running trainers

Absolutely no popping on your Converse and going for a run! Running trainers provide essential support where needed – the last thing you want is to come back with a load of blisters and uncomfortable feet and ankles.

4 Watch your terrain

If hills aren’t your thing, don’t tackle them. Don’t push yourself beyond your limits before you’re ready. Likewise, if you know you’re a little unsteady on your feet then avoid off-road running. One misstep on rocky terrain and your running days may be curtailed with a sprained ankle or worse

5 Have fun!

Exercise should have an element of fun. Walk if you need to and don’t berate yourself if you don’t make a certain number of miles. Just go with the flow and remember that some days you’ll have a shocker of a run where you didn’t manage much at all, and others you’ll be flying like Mo Farah.

Check out the running options in the Algarve: -portugalist.com/running-algarve/ - komoot.com/guide/102021/running-trails-atthe-algarve

- greatruns.com/location/algarve-portugal - thecampusqdl.com/en/events