Macdonald - Run Yourself Fit: Simple Steps to a Healthier You

RUN YOURSELF FIT

Copyright Summersdale Publishers Ltd, 2016

All rights reserved.

No part of this book may be reproduced by any means, nor transmitted, nor translated into a machine language, without the written permission of the publishers.

Christina Macdonald has asserted her right to be identified as the author of this work in accordance with sections 77 and 78 of the Copyright, Designs and Patents Act 1988.

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This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, resold, hired out or otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent purchaser.

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eISBN: 978-1-78372-727-8

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For Cheryl Mayhew, who knew I could do it,
and Eddie Macdonald, who made sure I did

CONTENTS

ACKNOWLEDGEMENTS

Alzheimers Society; Asthma UK; Blood Pressure UK; British Heart Foundation; Cancer Research UK; Lifetime Training; Mind; National Osteoporosis Society; Tim Allardyce, physiotherapist; Mark Buckingham, physiotherapist; Tim Elsey, assistant manager, Runners Need; Gert van der Walt, chiropractor.

Extended thanks:
Nick Anderson, running coach at www.runningwithus.com; Christine Bailey, nutritionist; Sarah Ellis, nutritional therapist; Mark Hatfield, personal trainer; Stuart Mailer, physiotherapist; Jonathan Quint, EMEA marketing manager, Saucony.

ABOUT THE AUTHOR

Christina Macdonald took up running 20 years ago to lose weight and attract a bloke. It worked, but her relationship with running lasted a lot longer.

A keen gym user since the 1990s, Christina was the editor of Womens Fitness magazine for three years, before leaving the title in 2009 to launch Womens Running magazine. She edited Womens Running for over five years and it continues to inspire tens of thousands of women to run today.

She now works as a freelance health and fitness writer, as well as a personal trainer. She has completed ten half-marathons and two marathons to date, along with numerous 5-km and10-km races. She runs for health, sanity and, admittedly, a bit of vanity. She believes that anyone who is healthy can run, whatever their age, size or fitness level.

You can follow Christina on Twitter via @writefitchris or contact her through her website at www.chrismacfitness.com.

Introduction

WHY RUN?

Its not an expensive sport, thats the brilliant thing about running You can be inside, on a treadmill, in the park, with a pram, with your dog. Its quite sociable.

Jenni Falconer, radio presenter, marathon runner

It wasnt too long ago that running was seen as the pursuit of athletes or those obsessed with fitness. If you asked your grandparents, they would probably tell you they only ran when they had to be somewhere in a hurry. And your parents generation would probably say that it was very unusual to see anyone running outside unless they were on a running track or competing in a sporting event.

There was a running boom in the 1980s, largely thanks to the first London Marathon taking place in March 1981 (it attracted over 6,700 runners in its first year). Yet many people still felt embarrassed to be seen running outside, as there was a perception that running was only meant for the elite. A press officer for the Brighton Marathon once told me about a woman who took up running 25 years ago; apparently, she was so self-conscious when running outside that she carried an empty envelope and pretended she was hurrying to post a letter.

So unless you looked like an athlete training for a serious sporting event, you might have felt a tad uneasy while pounding the streets. Fortunately, things have now changed for the better. Nowadays, people of all shapes and sizes choose to run. The increase in mass-participation events has led to a huge surge in its popularity in the past ten years, with many people keen to raise money for charity or wanting to set an achievable fitness goal.

As an exercise choice, running is cheap compared with other sports and fitness regimes (you need only minimal kit), as well as being convenient and adaptable. You can do it anywhere in the world; theres no need to pay for a gym membership; you can run when it suits you, making it easy to fit into a busy routine; you can vary your route or stay indoors and run on a treadmill; or, you can make it a social activity, either by joining a local running group or by getting involved in fun runs.

Its also an activity that requires minimal coordination you dont need to learn fancy choreography as all you need to do is put one foot in front of the other.

So its no surprise that running is now considered a natural exercise choice for the masses. Not only that, but the health benefits are significant, and when you read about them (see chapter 1), youll want to make running a regular part of your life.

As a new runner, this book will give you all the information and advice you need to start running and improve. From choosing the right kit to building stamina gradually and getting prepared for your first race, Run Yourself Fit has everything you need to take those first steps, building up confidence and fitness at your own pace.

So if you want to improve your health, slim your waistline and boost your self-esteem, youve picked the right exercise to achieve all of those things and so much more.

Christina Macdonald

September 2015

I love the feeling of freedom when I run. The freedom for my mind to think and for my body to move.

NELL McANDREW, BUSY MUM,
MARATHON RUNNER

Chapter 1

HEALTH AND LONGEVITY

Hands up who wants to be slimmer, fitter, feel more confident, have a healthier heart, enjoy a better quality of life and live longer? Running will help you burn fat, lose weight and maintain a healthy body weight. Its estimated to burn around 10 to 15calories per minute, depending on your age, weight, average running speed and current fitness levels. So, if combined with a healthy diet, it will help with weight loss and appearance. Many people initially start running to lose weight but, interestingly, the more you run, the less important weight loss becomes and the more you begin to appreciate the wider benefits.

RUN FOR A HEALTHY HEART

Regular running will reduce your risk of heart disease and extend your lifespan. An international study conducted by the American Medical Association showed that running could extend your life by up to three and a half years. Some studies have even shown an increase in life expectancy of up to seven years.

Running will significantly improve your heart health: it provides the ideal workout and is an effective way to strengthen it. When demands are made on muscle fibres, they respond by thickening and strengthening themselves. Over time, this means heart rate can actually reduce as, due to its increased capacity, the heart does not have to work so hard.

Running also helps lower blood pressure, and reduce cholesterol and diabetes risk, all of which are factors for heart disease.