Pace yourself for best results

By Louise Heraghty, Tuesday, 24th May 2016 | 0 comments

Fitness instructor Louise Heraghty has some great tips for anyone who will be jogging the Vhi Women's Mini Marathon for the first time this year.

Lisa and Annmarie Boon have been working since their training for the Vhi Women’s Mini Marathon began and with just two weeks to go – nothing has changed as the sisters still manage to exercise together every night.

There have though been a few setbacks admits Lisa who said “Annmarie was battling a bad flu for a few weeks so we weren’t getting out as much and pulled back slightly on jogging”.

Thankfully Annmarie has recovered and they are both on track to reach their goal on June 6th.

The pair, who have taken part in the event many times, have never jogged before so now hope to combine walking and jogging on the day and complete the 10km route in a personal best time.

“We are breaking up the nightly walks with jogging and make sure to train every night even if it’s just for a half an hour” says Lisa who is looking forward to getting the race done but knows it will be a bit of a challenge. “We want to push ourselves a little bit more than last year and hope to improve our time”.

Overall the girls feel fitter after introducing jogging into their daily routine, even though sometimes they can walk faster than they can jog admits Lisa! Oftentimes women find that beginning to run can be a slow process but it is important to stay motivated, consistent and gradually build up the intervals – even just jogging for 30 seconds at a time can help increase cardio vascular fitness.

With no injury concerns and their runners well broken in, Lisa and Annmarie have nothing to be anxious about and can enjoy the build up to the Vhi Women’s Mini Marathon. They’ll be joining me and the other Team Herald & Vhi members in a preparation run of the route next week. We won’t be too concerned about times on the day as the main objective is to overcome the distance and become familiar with the route around Dublin. Of course we’ll have more obstacles to contend with than on the day itself as there’ll be traffic lights and busy roads so we will take our time and enjoy the ‘prep run’.

As it’s not the first year for Lisa and Annmarie to take part, they’ll already know the route well but it will be no harm to cover the distance, something Lisa doesn’t find too overwhelming: “ I’m not too worried about the 10km the challenge is to motivate myself to keep up a decent jog for as much of the route itself, I’m not a sporty person in any way and this is the only form of exercise I enjoy so it will be a push to achieve my goal”.

Tips for transitioning from walking to jogging:

If like Lisa and Annmarie, you will be hoping to jog some or all of the Mini Marathon for the first time this year here are few things to keep in mind.

Warm Up:

There is a bit of standing around before the run begins so make sure to take part in the group warm up to get your muscles and joints ready to take on the 10km and to start building your heart rate. Or do your warm up by marching or jogging on the spot and swinging your arms forward and back.

Don’t Take Off Too Fast:

There is a tendency to speed up at the start of the race and you may get carried away with the atmosphere but remember there is a long way to go so ease into the race.

Pace Yourself:

If you do have a goal in mind for your preferred finish time then try to keep the same pace each kilometre. The distance is well marked on the route so for example if you want to do 1hr 10 minutes you will be aiming for 7 minutes per kilometre.

Enjoy It:

Don’t beat yourself off if you don’t jog as much as you can. It is a great achievement to finish and you cannot predict how your body will feel on the day. Enjoy the atmosphere, take in the crowds and look forward to the celebrations!