‘Even Couch Potatoes Gan Run a 10k Melissa Beedle, Features Editor Almost anyone can train for a 10k, and couch potatoes are no exception. Just ask Mark Wickstead, owner of ‘Tsawwassen’s Run Inn who trains any- clinic. I’ve been hooked ever since.” “Running is never easy. Some runs are better than others. It all depends,” says Friesen. To prevent running relat- ae Ne where from 35 to 50 people during his year-round, 12-week-long running clinics. “Our running clinics are for run- ners of all levels,’ says Wickstead. “We group people according to their pace. For instance, 8-minutes-per-mile runners run together in one group and 10-minutes-per-mile runners are grouped together. Each group has its own pace group leader.” At the end of the run, personal trainers lead stretch- ing classes to show runners how to stretch properly. According to Wickstead, beginning runners should train for approximate- ly four months prior to participating in a 10k race to be able to run the race comfortably. “Getting fit doesn’t take as long as everyone thinks,” says Wickstead. “We recommend that runners train three to four times a week. That’s all they need.” The Run Inn’s training clinics do a variety of types of running exer- cises to keep runners from getting bored and to increase their endurance and speed. “We do speedwork, intervals, and hill training at our clinics,” says Wickstead. Run Inn staffer Nancy Friesen is also an avid runner. “I’ve been run- ning for about 12 years now,” says Friesen, age 52. Friesen didn’t start running until she was 40. “I was an aerobics instructor before I started running and one year the Vancouver Sun Run asked me to lead a training 18 | OUnEPBPESS And what about motivation? How do you keep running when motivation wanes and all you want to do is eat chips on the couch? “ a ed injuries, Friesen rests between her runs. “I run every other day, usually about four-to-five times per week.” She complements her running by doing yoga twice a week to elongate her muscles. “I’m a firm believer in warm stretching after runs to avoid injuries. You can never stretch too much.” Friesen is currently training for a half marathon. She does one long run per week for about one hour and 50 minutes, interval training on the track once a week, and two 45-minute to one-hour runs per week. “I also try to lift weights in the gym a couple times a week. Cross-training is great for run- nets.” How can a couch potato learn to run? “We recommend starting with a walk/run program. With these pro- grams, there is a gradual build-up starting with 30 seconds of running and four-and-a-half minutes of walk- ing,” says Friesen. “After about 8 weeks of training, runners should be able to run consistently for 20 min- utes.” And what about motivation? How do you keep running when motivation wanes and all you want to do is eat chips on the couch? According to runner Norman Marcotte, the simplest way to stay motivated and consistent is to get into a routine and never waver from it. “For me, I run first thing in the morn- ing. It’s not something I even think about since I know that is the time I will be running.” Marcotte swears by making train- ing plans and sticking with them. “Planning your runs ensures that you know what you are going to do even before you get out the door,” says Marcotte. “Logging your runs is just as important. The main reason is they keep you motivated. As you see progress in your running, this will keep the fire burning and motivate you towards your goal.” Another trick to keeping up moti- vation is buying and reading the latest news on running in magazines like Runner’s World or Running Times. There are also lots of books out there that can help you start your running plan. Finally, just as important as a run- ning plan is making sure that you get enough rest. “Running is a very demanding physical activity,’ says Marcotte. “This means that the body requires rest afterwards. Rest is impor- tant to permit the body to rebuild itself. Rest in this case means having days that ate easier and also having days off.” \ a tance and speed will improve and you can start adding interval training and hill training. There are many other components to running, like nutrition, proper footwear, warming up, and stretching. “Warming up involves running at a slow pace for a few kilometres before increasing the speed. This is very important for any workout that involves speed,” says Marcotte. “After a brief warm-up, the different parts of the body should be stretched.” The Run Inn isn’t the only running club. The Running Room offers vari- ous clinics the Lower Mainland in Surrey, Port Coquitlam, and Vancouver. Check out their web- site for more Queen’s Park Recreation Centre also has a running club that meets on Tuesdays and Thursdays at 7pm and Sundays at 8am. around information. a7) If you are a beginning runner, start by running 4k three times per week. Then gradually increase your distance by 1k per week. Over time, your dis- OCbObEF § G/Anow