Take Up Running!
You can get so much more out of running/jogging than just the physical effort of putting one foot in front of the other. Physically, yes, it:
- Lowers levels of body fat and obesity
- Lowers risks of heart disease and stroke
- Strengthens bones, reducing risk of osteoporosis, osteo-arthritis, etc.
- Reduced risk of diseases such as cancer and diabetes
- Improves the immune system
- Creates stronger muscles, and reduces the risk of degradation of joints
- Reduces risk of back pain
- Reduces incidence of depression and anxiety
- Increases co-ordination and mobility, especially in older adults.
All of those benefits alone should be enough to get you pulling on your trainers but, aside from that, running gives you as much mentally:
- Quiet determination
- Deep reserves of inner strength
- Freedom from everyday anxieties
- Peace of mind
- An appreciation of the beautiful countryside you are running through and a chance to marvel at nature
- A chance to think
- Increase in mental strength that helps you cope better with everyday life
- A chance to appreciate how wonderful your body feels as you exercise
- A sense of achievement
-
That wonderful ‘Feel Good Factor’!
So, go on, don’t hang on to excuses – give running/jogging the green light and make the changes necessary to start really living a vibrantly healthy life in mind, body and spirit!
2012 Jogging Season Plan of Action.
This year we are following specific jogscotland 10 week training programmes. There may be up to 6 seperate programmes (dependant on numbers and abilities) on offer. To give you some idea of them, listed below are the aims of each with an example of 1 full 10-week training programme. Please feel free to take a look at the programmes to find the one you think will be most suitable for you.
Beginners Level One
Aimed at complete beginners or people who have been inactive for a while.
Duration Target: to jog continuously for 15 minutes
Fun Run Target: 2km
Beginners Level Two
For people who can jog continuously for 15mins or 2km
Duration Target: Jog continuously for 30minutes
Fun Run Target: 4km
Intermediate Level One
For people who can jog for 30 minutes or 4km
Duration Target: 5km
Fun Run Target or first race; 5km
Intermediate Level Two
For people who can jog for 30minutes or 5km
Duration Target: jog continuously for 1 hr
Fun Run or Race Target: 10km
Advanced Level One
For people who can jog continuously for 1 hour or 10km
Duration target: jog continuously for 1.5hours
Fun Run Target or race target: 10mile/15km
Advanced Level Two
For people who can jog continuously for 1.5 hours or 10 miles/15km.
Duration Target; jog continuously for 2 hours
Fun Run Target/ race; Half Marathon
Example Programme: Beginners Level 1- 10 Week Training Programme
Week 1
- talk/advice
- 5 mins walk and mobility warm-up
- 10 x (30secs walk, 30 secs jog)
- 5 mins walk & stretch cool-down & feedback
Week 2
- talk/advice
- 5 mins walk & mobility warm up
- 8 (1 min walk, 1 min jog)
- 5 mins walk & stretch & cool down & feedback
Week 3
- talk/advice
- 5 mins walk & mobility warm-up
- 5 x 2 mins jog (with 2 mins walk in between)
- 5 mins walk & stretch & cool down & feedback
Week 4
- 5 mins walk & mobility warm-up
- 4 x 3 mins jog (with 2 mins walk in between)
-- 5 mins walk& stretch cool down & feedback
Week 5
- 5 mins walk & mobility warm up
- 3 x 4 mins jog (with 3 mins walk in between)
-- 5 mins walk & stretch cool-down & feedback
Week 6
- talk/advice
- 5 mins walk & mobility warm up
- 3 x 5 mins jog (with 3 mins walk in between)
- - 5 mins walk & stretch cool down & feedback
Week 7
- 5 mins walk & mobility warm up
- 3 x 6 mins jog (with 3 mins walk in between)
- 5 mins walk & stretch cool down & feedback
Week 8
- talk/advice
- 5 mins walk & mobility warm up
- 2 mins jog
- 2 mins walk
- 8 mins jog
- 5 mins walk & stretch cool down & feedback
Week 9
- 5 mins walk & mobility warm up
- 1 x 6 mins jog
- 1 x 8 mins walk (with 3 mins walk in between)
- 1 x 6 mins jog
- 5 mins walk & stretch cool down & feedback
Week 10
- talk/advice
- 5 mins walk & mobility warm up
- 15mins continuous jog
- 5 mins walk & stretch cool down & feedback
See also Tips for Stretching (PDF produced by jogscotland).