GEAR AND GOINGS ON t
NEWS
RUN FOR YOUR LIFE A study in the Journal of American College of Cardiology found that a 55 year-old man who takes 15 minutes to run a mile has a 30 percent chance of developing heart disease; eight minutes and his chances drop to less than 10 percent… do we need to say it…? Get running!
TIME SAVING TIPS Every month there’s one week when we at RF don’t have as much time as we’d like to run, and that’s press week. Here are some time-saving tips for runners like us who are short on time:
t
If you travel to work, use the time to run… You can carry quite a few essentials in an Earth DNA Pack from the Healthy Back Bag Company. For your chance to win a bag, turn to page 14.
1
Smart Motion Running Workshop
www.smartmotion.org
Where: Queen Victoria Park, Hackney, London When: June 8th, 9th, and 10th Cost: £99 for three hour seminar
“Mike and I met Smari from Smart Motion Running in Hackney’s Victoria Park. Smari, originally an engineer, became interested in Chi running techniques, and following years of knee problems developed his own take on this. The workshop was interesting – Smari broke down things into bite-size chunks so we got to try each part separately. First, running with awareness of our core muscles contracted, then running with a slight lean forward, then getting used to letting the foot relax
from the ankle and avoiding landing on the heel. Smari took a video of us running which he sent to us after the session. Feedback was minimal, but we found that this was a good basic course, and a way to find out more about running technique. According to Smari, the techniques should enable an easier transition to lightweight shoes, or barefoot running. The session is an introduction and to really benefit it’s vital that you practice the technique after the course.” Fiona Bugler
Well done and good luck to Stephen, running 100 Marathons in 100 weeks for The Forgotten Heroes,
www.theforgottenheroes.co.uk Facebook – 100 Marathons in 100 weeks for The Forgotten Heroes Twitter – http://twitter. com/#!/100mara100weeks
10 ■ RUNNING FREE
If you want the intensity of a hard workout but are really stuck on time, try this workout from McMillan Running,
www.mcmillanrunning.com. Jog to warm up then, run five minutes at marathon effort, and jog for two minutes at your easy-run effort. Next, run four minutes at half marathon effort and jog for three minutes. Then, run three minutes at 10K effort and jog for four. Run two minutes at 5K effort and jog for five minutes, and finally, run one minute at slightly faster than 5K effort and jog for 10 minutes as your cool-down.
2
3 4
weeks, I make sure I run a little, or be active each day, as much for my sanity as my schedule. I’ll swap an eight-mile run for four, or do a circuits class, or if I’m really time- pressed even a walk breaks up the day.”
5
Swap a long run for two shorter ones on the same day, one first thing in the
morning to freshen you up for a busy day, and one in the evening to run out the stress.
Workout at work – use the stairs, walk around the office, and stretch the upper body to avoid tension building up.
Try to be active every day RF editor Fiona Bugler, says, “In busy
The Short Seven Workout
&
r
t
i
e
e
d
t r
&
d
t
e
e s
Tried & Tested
i
d
t
d
e
s
e
t
s
e
d
t
t
&
r
i
e
d
i
&
t
t
d
e
s e
t
r
e
d
e
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64