Winning track to health

By Gabrielle Fagan

YOU know how it is with a love affair - that initial, heady rush of enthusiasm, then it all gets a bit more routine and sometimes it tails off to become a distant memory ...

It's not just the ups and downs of love we're talking about - that may also describe your relationship with exercise.

Well, guess what? You're not alone! Rather like any partnership - whether man and woman or your body and fitness - it's essential to put in effort and add interest to keep motivation and enthusiasm alive.

So, if your fitness regime flagged in February, along with the majority whose New Year resolutions now lie in ruins, it could be time to try running.

It's one of the easiest and cheapest forms of exercise which doesn't require expensive gym membership or any flashy kit.

Also, there are plenty of nationwide charity events that you could take part in over the next few months to give yourself a goal, even if, as a beginner, you just talk the walk and don't get much above snail's pace.

While the gruelling 26-mile London Marathon on April 13 is watched by millions and inspires many, one international marathon runner, Marielle Renssen, recognises: "For some, watching lengthy, punishing marathons is a real off-put and they immediately dismiss running and think 'I could never do that'.

"Well, you don't have to! The beauty of running is you can enjoy it and get fit by doing as little as a half-hour run three times a week."

And she boots into touch the assumption that all runners start out lean and mean. "Many runners start out as non-exercising, overweight, stressed out smokers - self conscious and with low confidence.

"But, by setting themselves small goals and keeping going, they can be winners in their own terms, not just in terms of fitness but with raised confidence and self-esteem."

Marielle, whose new book is the Complete Running Manual, says: "Running - a cardiovascular exercise - makes the body produce its own endorphins - feel-good chemicals which dull pain and put you on a "high" for several hours afterwards.

"Afterwards, you'll have a floating feeling of contentment and stress will have vanished."

Ex-Eternal singer, Kelle Bryan, 32, experienced those benefits first-hand and is now lined up to run the London Marathon, supporting Cancer Research UK.

Now a TV presenter and actress, Kelle was diagnosed eight years ago with the life-threatening auto-immune disease lupus, but is now in remission.

She began running last year and says: "At one time, doctors told me I'd be confined to a wheelchair for life. Now I never take my health for granted and I appreciate every day that I'm able to get out and train and enjoy myself. Running is a great buzz and gives me energy."

Marielle urges those who are currently trying to maintain regular running: "Keep going and persist through the tough days - when you feel like giving up - and you'll get hooked.

"Keep the love affair with running glowing by making sure it stays fun and stimulating - changing routes or maybe running with a partner. Don't let it become a drudge."

So don't let those marathon runners hog the limelight. Put your best foot forward and use top tips from Marielle and Kelle.

HOW DO I GET STARTED?

First have a thorough health check with a GP to ensure that there are no health issues you're unaware of. Tests should include blood pressure and a blood test.

Start walking for an amount of time that feels comfortable - anywhere from 10 to 30 minutes. Once you can walk for 30 minutes easily, sprinkle one to two-minute running intervals into your walking. As time goes on, make the running intervals longer, until you are running for 30 minutes straight. Stretch before and after a run.

Kelle advises: "Don't be too ambitious initially, otherwise you may get off-putting aches and pains. It's better to build slowly and gradually and enjoy your achievements, no matter how small. They'll gradually build and you can amaze yourself."

WHERE DO I RUN?

Marielle says: "When you start out try to avoid running on concrete pavements and tarmac roads. Those will impact more on vulnerable, untrained muscles and bones. Be wary of cambered edges of roads as these will create an imbalance to one side of your body and can lead to muscle injury."

Choose safe well-lit routes in parks, around school or cycle tracks and keep them varied to avoid boredom.

Find out if there's a group to run with in your area (this is excellent for motivation and for safety reasons). Never run alone in the dark or at night.

BREATHING TECHNIQUES

Learn to breathe properly. Breathe deeply into your diaphragm from the base of your lungs, rather than from your upper chest, which results in shallow breathing. If you open up your chest you draw more oxygen into your lungs.

Running causes you to breathe harder than usual, so some amount of huffing and puffing is normal. Most of that out-of-breath feeling diminishes as you become fitter.

If you have to, slow down or take walking breaks. If breathlessness persists, ask your doctor about the possibility that you may have asthma.

Marielle says: "Try the Talk-Test. Test your running pace by having a conversation with your running partner (or yourself if you run alone). If you're too breathless to do so, you're going too fast."

WHEN YOU WANT TO GIVE UP

Marielle says: "Find an inspiring partner. The pressure of knowing someone is waiting for you is a great kick starter and you can encourage each other.

"Force yourself out of bed by promising you'll give yourself 10 to 15 minutes at least - most times you'll keep going for longer."

Give yourself a mental image of a treat to lure you to the end of a run, maybe a "sinful downfall like chocolate, a glass of wine ..."

Kelle says: "Setting yourself a goal is key. At first I aimed to get to a size eight - my natural body size - which I achieved because running speeds up your metabolism and helps burns off body fat. It meant I didn't have to deny myself anything or go on a boring diet!"

Also, she advises: "Run to the beat of an iPod or tune into a radio."

Make a note of the mileage you cover, the weight you lose and your speed and look at those when you're feeling less motivated.

WHAT ABOUT THE PAIN?

Some discomfort is normal as you add distance and intensity to your training. But real pain isn't normal. If something feels so bad that you have to run with a limp or otherwise alter your stride, you're probably injured.

Stop running immediately and take a few days off. If you're not sure, try walking for a minute or two to see if the discomfort disappears. If it doesn't consult your GP.

Kelle says: "Listen to your body - if it's telling you to slow down, pay attention, it's letting you know your limitations. And never ignore an injury."

WHAT ABOUT KIT?

Marielle says: "You must have a good pair of running shoes. Unlike all-round trainers, running shoes are designed to allow your foot to strike the ground properly, reducing the amount of shock that travels up your leg. They're also made to fit your foot snugly, to reduce the slipping and sliding that can lead to blisters."

Kelle says: "At first I ran in poorly fitting trainers and paid the price by hurting myself. Always go to a specialist shop and take time to find the right pair."

INDOORS OR OUTDOORS?

A treadmill "pulls" the ground underneath your feet and you don't meet any wind resistance, which makes running somewhat easier. Many treadmills are padded, making them a good option if you're carrying a few extra pounds or are injury-prone and want to decrease impact.

To better mimic the effort of outdoor running, you can always set your treadmill at a one per cent incline.

Cancer Research UK is inviting women everywhere to enter Race for Life 2008, (from May 3 to end of July 2008) and walk, jog or run 5km to raise money to help beat cancer. There are nationwide events. Call 0871 641 2282/www.raceforlife.org.

Complete Running Manual, by Marielle Renssen, is published by New Holland, priced £19.99. Available now.