Get Fit with Maurice Looby (1 of 8)

Part one of eightIn Westmeath, and especially Mullingar, we are currently seeing an unprecedented number of people take to the streets, parks, GAA grounds and canal paths to run.If you fancy getting in on the running boom, read on...Getting StartedBefore you take the first step, a little bit of planning is required. First of all you should ask yourself what you want to achieve.Have short-term goals (for example: to run a mile without stopping), and long-term goals (for example: to run a 5k race - there are plenty - just check mullingarharriers.com).It is wise to invest in a good, proper pair of runners, both for comfort and injury prevention reasons. Any good sports shop will advise you.Many people starting off will have to improve their fitness by walking before they try to run. Once you can manage two miles or 30 minutes of walking at a brisk pace, you are ready to run a little.During your 30-minute session try to run for two out of each 10 minutes - that's just six minutes running spread out over 30 minutes.Try this three times a week. Each week gradually increase the amount of time spent running, thereby decreasing the time spent walking. After a few weeks you should be able to run the whole two miles without stopping.Check your routine every four weeks and set yourself new training goals.It's important to vary training sessions - gradually add distance and pace to your sessions, vary the locations.If you keep grinding out the same sessions week after week you won't progress.The benefits of training with other people cannot be overstated. Join a Fit4Life or Meet and Train group. These are full of beginner to improver level runners.Top Training Tips• Train with a friend or group three times a week• If you are too breathless - slow down - you should be able to maintain a conversation• Variety is the spice of life! Change your routines regularly• Avoid too much too soon - a 10% weekly increase in mileage (or time) is the norm• Set realistic targets and don't be afraid to reassess these regularly.Part 8 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/06/15/4010929-get-fit-with-maurice-looby-8-of-8/Part 7 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/06/15/4010928-get-fit-with-maurice-looby-7-of-8/Part 6 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/06/06/4010774-get-fit-with-maurice-looby-6-of-8/Part 5 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/05/24/4010606-get-fit-with-maurice-looby-5-of-8/Part 4 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/05/16/4010466-get-fit-with-maurice-looby-4-of-8/Part 3 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/05/09/4010343-get-fit-with-maurice-looby-3-of-8/Part 2 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/05/03/4010287-get-fit-with-maurice-looby-2-of-8/