WARM-UP


CLIENT Q & A


Established programs will provide advice and running schedules to follow for any level of experience. Besides taking the guess work of how far and how fast you should be running, you will meet a variety of people of all shapes, sizes, and abilities with similar goals as you. Being a member of a group also increases your chances of staying with the program. From the beginning, estab-


J


lish a good stretching routine. Walk for about five minutes after you complete your run and then stretch. Running can create many strains, stresses and imbalances, and stretch-


14 canfitpro MARCH/APRIL 2011


oin a clinic or a running group. Most specialty running stores have them.


ing can help prevent many common running complaints. Muscles will tighten, stiffen and ache so take time to try to stretch them out. If you experi- ence recurring pain anywhere, get it checked out. Do not ignore pain. Ask someone who ignored the signs of plantar fasciitis and spent over a year on the sidelines. Continue your resistance training and add yoga to your repertoire for a balanced body. Whether you are running


for fitness, to lose weight, or to train for races, enjoy the challenge and appreciate your commitment to your journey.


Louise Bottenfield RAB PRO TRAINER Caledonia, ON


I love going to the gym and lifting weights but I want to try something new–running! What are the best training tips for a new runner?


• Go easy on yourself


when starting out and remem- ber that everyone has had to start where you are. • Grab a friend who is at


your level to train with so you can feed off each other's motivation. • Remember to continue


strength training and make additional time for stretching! Running alone is not enough to make or keep you fit. Also, pay special attention to the core as it serves a crucial role in running. • Remember why you


run. Keep a training journal to record the particulars of your workout and include one new reason why you run on each day. • It might seem like a very


long time from now before you run in a race but why not sign up for a late season 5k to give you a goal and keep you focused?


Allison Tai FIS, PFS PRO TRAINER Vancouver, BC


T


here are many things you need to consider before you start running. First,


you want to ensure that you dress properly at all times so that you avoid injuries such as heat stroke and frostbite, and also make sure that you have a proper pair of running shoes appropriate for you. Second, you need to


ensure that you stay properly hydrated and take in the ap- propriate nutrients that you lose. Third, you need to take things slowly, ensuring that you take into consideration any previous injuries you may have had in the past, and add mileage at an appropriate


pace to prevent future injury. Set goals to make sure that you have fun and stick to your plan. If you are unsure, hire


someone you trust with the skills you are lacking in setting up your training program, like a certified personal trainer.


Stacey Levine-Prejza MBS PRO TRAINER Mississauga, ON


HERE’S WHAT YOU NEED TO GET STARTED: 1. A great pair of shoes –


whether you decide to run in a supportive running shoe or a “barefoot shoe”, make sure it is something comfortable and provides you with support for your body type. A cross-train- er or a running shoe you’ve had for years is not a great place to start. 2. Start slow! Don’t go


out, expecting to break any records. Most people that hate running start too fast with too much distance. Try run:walk intervals - start with two minutes of running to one minute of walking and repeat for 30 minutes. Do this three times a week. Each week, add a minute of running but keep your walking the same. In as little as eight weeks, you will be able to do a 5km run! 3. Don’t quit resistance


training! Lifting weights can help to not only increase strength and muscle endur- ance; it will also help with muscle imbalances and decrease your risk of injury. Weight training can have a very positive effect on your running ability.


Jessica Zapata PTS PRO TRAINER Edmonton, AB


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