On Sunday 3 August 2014 the Harrington Fun Run will again kick off, in support of Make a Wish Australia. All entrants can choose the distance of their run (or walk of course) – 3km, 5km or 10km.
Regardless of the distance you are running, there are some insights to getting ready for the Fun Run that will ensure you have a great time and avoid any injury.
Importance of good running shoes
Make sure you have a good pair of shoes specifically designed for running. A great deal of force is absorbed by your feet during every foot stroke, so protect and cushion your joints with suitable footwear.
Always warm up
A warm-up increases circulation and helps to prepare your muscles for exercise. A proper warm-up increases the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance.
Try walking fast or jogging very slowly for the first three to five minutes of your workout. And as your running speed improves, you may need to spend a bit longer warming up.
Listen to Your Body
If you experience any sharp pain, weakness or light-headedness during exercise, pay attention. This is your body's signal that something is wrong and you should stop exercise. Pushing through acute pain is the fastest way to develop a severe or chronic injury.
Start slowly
The best way to start training for any length fun run is to work your way up to it. Don’t just tie your laces and assume you will run 10km in your first session; if you try you may wind up very sore or even worse, injured and unable to run.
Cooling down and stretching
The cool-down can be the same sort of exercise as the warm-up but with low intensity body movement such as jogging or walking substituted for running. Stretching after activity helps to ensure maximum flexibility, relax the muscles, return them to their resting length and helps develop a long-term attitude to maintaining a healthy lifestyle.