GEMLIFE’S NEW HEALTH AND LIFESTYLE COORDINATOR, JOSHUA KRISTENSON, SHARES ADVISES ON HOW TO GET READY FOR A RUN OR WALK FOR THE UPCOMING GOLD COAST RUNNING FESTIVAL.
BEGINNERS
Start with a walk/run program
Alternate rest and walking/running for a set period of time, gradually increasing your movements and decreasing your rest period as you build endurance. It can start with as little as 30 seconds of running/walking and 2 minutes of walking/resting, and increasing it over time.
Set achievable goals
Focus on reaching small, achievable milestones instead of trying to walk/run too much too soon.
Focus on proper form
Keep your head up, shoulders relaxed, arms bent, and feet landing softly on the ground.
Incorporate strength training
Strengthening your core, legs, and glutes can improve your performance and reduce your risk of injury.
Find a supportive community
Join a walking/running club or buddy for encouragement, motivation, and accountability.
INTERMEDIATE TO ADVANCED
Vary your workouts
Incorporate different types of walks/runs, such as intervals, hills, and tempo walks/runs, to challenge your body and prevent boredom.
Pay attention to recovery
Adequate recovery time is important for injury prevention and performance improvement. Make sure to get enough sleep, hydrate, and eat enough if you are doing long or multiple walks/runs a day.
Focus on speed and endurance
Incorporate speed and endurance training into your workouts to improve your overall walking/running performance.
Use technology
Consider using a running app or GPS watch to track your progress and monitor your pace, distance, and heart rate. Knowing these metrics will help build on future workouts.
Cross-train
Incorporate other forms of exercise, such as cycling and swimming. Performing low impact training can take some load off your feet, ankles, knees, hips, and back which can aid your walking/running performance and prevent injury.