Running and Fun
For The Walker And Beginner Runner In You


Have you ever wanted to sight-see like no other person?

Have you ever explored the cities you visit, or even your own area where you live, like never before?      

Have you been on a 'running' picnic with your family and enjoyed the great outdoors and heard the birds chirping in the morning?

Try it.... it can be great fun, although a family picnic in the morning is definitely not the most popular, and does not look very likely to be more frequent than an annual event.

I have run in snow, run in mountains, on the beach, through old cities, through villages and alongside city traffic .... catching stares of people along the way, but each of these providing me with a unique new experience of a place, that I would otherwise never have had.

Equipment required: A 'can do' attitude, running shoes and shorts, T shirt, bottle of water

Danger: Can get addictive and people may think you are crazy

For the more adventurous - try and go for an early morning run in the towns that you travel to, for business or on vacation.The early morning gets you to see places devoid of traffic, and pollution, you get to hear birds chirping and occasionally also catch a beautiful sunrise, apart from seeing buildings and sights, from angles others would never have noticed; keeping you mentally sharp and physically fit, at the same time.. Running and health, work and sight seeing, all going hand in hand.

Once in a while on your runs in some places - it may be good to run with a small stick or baton to ward off the occasional stray dog who wants to get a bit more friendly than you would like it to. I used to be a bit more wary earlier, but now find that if I run with confidence and have something in my hand, I am left alone by even the most adventurous pack of strays. So get started and have some fun.


Start Running and Living now!

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Different running goals make different people tick and you are unique. Some goals could be -

• Weight loss. People have lost more than 10kgs (22lbs) in less than 4 months
• Feeling fit - Lower cholestrol, lower blood sugar, managing diabetes and sinusitis ... via running and health
• Running one km non stop
• Feel energized
• Make some time for yourself FINALLY!
• Participating in the next 5km run in your town......
• .......... whatever....determine your own goal

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For The Walker And Beginner Runner In You "Everyone is an athlete. The only difference is that some of us are in training and some are not."   Dr. George Sheehan,   writer and philosopher Below are two schedules of 7 weeks each for you, if you are just getting started. if you are training for something more serious for a 5k race to a marathon Click here Rest Easy walk Walk + 100m runs Brisk walk Easy jog/walk Walk +200m jogs Jog Tempo jog For walkers For beginner runners   Rest: keep your feet up from an exercise perspective. Do some slow stretches neck, shoulder, touching the toes ...Top Easy walk: Keep to a pace where you can converse normally with your walking partner ...Top Walk + 100m runs: walk for 10-15 mins and then run approx 100m as fast as YOU can. Dont worry about the pace, you should be out of breath at the end of that, walk for 10-15 minutes, catch your breath, rhythm and repeat sequence as many times as required ...Top Brisk walk: Walk at a pace which makes you break into a sweat ...Top Easy jog/walk: Walk at a brisk pace and when you feel up to it, convert to a slow jog for a while and then revert to a brisk walk. Convert back to a slow jog once you feel up to it and repeat as many times as you want. You set the pace and the frequency, but dont overdo it. For beginner runners, an easy jog does not mean you cannot take walking breaks. Take walking breaks in between, to catch up on your breath and resume, but remember - keep the pace down ...Top Walk +200m jogs: Walk for 5-10mins and jog for 200m at a comfortable pace (not a sprint!) and then repeat as required ...Top Jog: Try and keep a slow and steady pace, you may want to vary the pace in between for variety ...Top Tempo jog: Slow pace for the first 10 minutes, and then pick up the pace for the middle third of the session, and slow down for the final third For those training for a 5k,10k,half or full marathon, Click here since these involve longer and more rigorous training schedules. A proper marathon schedule runs a minimum of 16-18 weeks - to make sure you enjoy the experience ...Top

For walkers:

week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Rest Easy walk 30 mins Walk +1x100 m runs Easy walk 30 mins Rest Brisk walk 45 mins 1 hr Walk + 2x200m jog 2 Rest Easy walk 30 mins Walk +2x100 m runs Easy walk 30 mins Rest Brisk walk 45 mins 1 hr Walk + 3x200m jog 3 Rest Easy walk 30 mins Walk +3x100 m runs Easy walk 30 mins Rest Brisk walk 45 mins 1 hr jog/walk 4 Rest Easy walk 40 mins Walk +3x100 m runs Easy walk 30 mins Rest Brisk walk 45 mins 45 mins jog/walk 5 Rest Easy walk 30 mins Walk +1x100 m runs Easy walk 30 mins Rest Brisk walk 45 mins 45 mins jog/walk 6 Rest Easy walk 30 mins Walk +2x100 m runs Easy walk 30 mins Rest Brisk walk 45 mins 1 hr jog/walk 7 Rest Easy walk 30 mins Walk +3x100 m runs Easy walk 30 mins Rest Brisk walk 45 mins 30 mins jog

For details on running shoes,stretches,running injuries and their prevention

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For beginner runners:

week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Rest Easy walk 30 mins Tempo jog 30 mins Easy jog 30 mins Rest Easy jog 45 mins 60 mins jog 2 Rest Easy walk 35 mins Tempo jog 35 mins Easy jog 35 mins Rest Easy jog 50 mins 70 mins jog 3 Rest Easy walk 40 mins Tempo jog 40 mins Easy jog 40 mins Rest Easy jog 60 mins 90 mins jog 4 Rest Easy walk 45 mins Tempo jog 45 mins Easy jog 45 mins Rest Easy jog 50 mins 70 mins jog 5 Rest Easy walk 30 mins Tempo jog 30 mins Easy jog 30 mins Rest Easy jog 45 mins 60 mins jog 6 Rest Easy walk 35 mins Tempo jog 35 mins Easy jog 35 mins Rest Easy jog 45 mins 60 mins jog 7 Rest Easy walk 45 mins Tempo jog 45 mins Easy jog 45 mins Rest Easy jog 60 mins 90 mins jog

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