Ready, steady, go!

image: istockphoto.com/Josef Volavka

With the mini-skirt making a revival, the legs are in focus this summer. An ideal way to shape and tone your legs is to go running. It is one of the quickest and most effective ways of getting into shape and one of the best exercises for strengthening the heart and lungs, burning body fat and improving muscle tone and definition. An hour's running for an average woman (10 stone) can burn over 500 calories, depending on speed and distance.

Running has been shown to help improve your health and wellbeing with studies revealing that regular running can help to reduce the risk of osteoporosis, breast cancer and diabetes and cut the risk of a heart attack in half for post-menopausal women. For women who enjoy running as their main exercise they commented

in a recent survey that it was great for improving stamina, letting off steam, helping them keep fit

and made them feel more awake, and what every woman wants - it made them feel sexy.

image courtesy of USA PRO

The benefits are clear to see and what makes it easy to get started running requires little in the way of technical ability or equipment. As long as you have appropriate footwear, a sports bra, t-shirt and jogging bottoms you can generally start straight away.

"Once you start you will get caught by the running bug," Maurice Hill, Royston Runners.

First timers

If you haven't been running before, not done regular exercise, or coming back after injury, ensure that you don't go out too heavy. Ease into your running slowly, increasing your pace and distance gradually over time. There is no rush when it comes to exercise, it is best to protect your body - going out too quickly will only

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put unnecessary strain on your muscles and joints. And if you end up feeling it the next day you may use that as an excuse not to continue.

Warm-up and cool-down

This is essential for any exercise but with running a study published in the American Journal of Sports Medicine, found that warming up actually made running feel easier and more comfortable than setting off without one.

Use your warm-up to raise your body temperature slowly and to ease your muscles, tendons and major joints, the hips, knees, ankles, waist, neck and shoulders in gently in preparation for the demands that will be placed upon them while running. It isn't just about preparing your physical body which is essential to reduce the risk of injury, this is also the best time to focus your mind as well - think about what your goals are, maybe running a little further or increasing your pace slightly.

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After every run ensure that you completely cool down your muscles and body temperature - try using the routine devised by Lucy Knight on page 22.

Train - don't strain

When you first start out do not feel that you have to run constantly. Pushing yourself to the point where you can't breathe will put undue strain on your body, and if you make it too hard at the beginning, it is unlikely that you will keep it going. Start by gently combining jogging with walking. Run at a 'comfortable' pace, one in which you can still hold a conversation. Let your body do the talking if when you are out running you feel like you can't run any further slow down and walk - you will find each time you go out you be able to run a little more than walk.

To keep yourself interested make sure that you introduce variation in the training routes you run. Also remember to plan this ahead - you don't want to be stressing while out on your run which way to go - and don't go mad, be sensible with the distance you want to achieve.

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One good way of keeping track of your progress is to get a notebook and start a 'training diary'. This will help you keep tabs on your improvement. Jot in your route, how far you've run, how long it took you, and how you felt after.

When starting any new exercise routine make sure that you are clear why you are doing it. What do you want to achieve?

Lose weight, tone, general fitness - and how far you wish to take your running.

Charity Run

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Running for someone else is a good goal to take on, as you will be able to raise money for a charity that you feel passionate about and it will spur you on. Charity races also gives you a target distance to aim for. Don't go for the marathon straight off, why not try supporting Cancer Research UK by taking part in Race for Life? Events are happening across Hertfordshire and Cambridgeshire this summer. For your nearest and to register visit www.raceforlife.org or call the hotline on 08705 154314.

Running Club

If the thought of going out on your own scares you, from worrying about your safety to planning a route, why don't you consider joining a local running club? Don't be put off with the thought that everyone at running clubs are super fit, fast and hoping to become the next Paula Radcliffe - you will find that there are people of all shapes, sizes and levels of fitness. And a group just like you, which will push you forward to achieve your goals and more importantly it will give structure to your running - as you will probably be meeting at the same time and place each week.

Most running clubs have a beginners' section, and don't require you to join immediately, allowing you to take part in training sessions and see if you enjoy it, which is great especially when you're starting out. This will also take out the fuss of routes, when to go out and how far, as you will just go along with the pack. Find your local running club by visiting www.british-athletics.co.uk/clubs where you can search by county.

Running Essentials:

Footwear is the key to making running as comfortable as possible. It is best to find an ideal pair at a specialist running shop. There are many in the area including Runnerway in Saffron Walden and Trisports in Letchworth. At specialist running shops you will find staff that are able to advise you on the right shoes for your foot type, running style and individual needs.

High-impact Sports Bra, no matter what your size a sports bra is essential, as you need to protect yourself against gravity, and correct support is all important in preventing sagging and pain. A study by Edinburgh University found that wearing a sports bra during exercise reduced breast movement by 50 per cent and delayed long-term sagging, and according to a survey by Shock Absorber 73 per cent of women regularly exercise do not wear a sports bra.

Try: Shock Absorber sport bra range, from £18, www.shockabsorber.co.uk

Health 24 Takes on Running

By Danielle, Editor

...we've decided to take on the challenge and give running a go in the name of charity. Being based in Royston we've decided to participate in local charity run the Pink Ribbon Walk Run race on Royston Heath, June 3 to help raise money for Cancer Research UK (find out how you can take part - Events page 52).

So with three months to go to the race, myself, Nicky and Joanne have donned our new USA PRO running kit, (always the best bit

of any new exercise plan - new kit) and have been taken under the wing of experienced runner Maurice Hill from Royston Runners Club. Every Tuesday up until the race we will be the slow pack of Royston Runners no matter what the weather, (or deadlines).

At the time of going to print we have been running under Maurice's guidance for around six weeks. The first time is always the hardest, as none of us had been running before and didn't really know what to expect. But Maurice started us off slowly and our first session was a mixture of walking and slow jogging on the streets of Royston.

Couple of weeks down and I can definitely feel the difference I can run that little bit further, I'm toning up and I am bursting with confidence. We still have a way to go - as our aim is to run 5k in June - fingers crossed and hard training we should be fine.

Many thanks to Maurice Hill and the Royston Runners for helping Health 24 in their training ahead of the Pink Ribbon Run Walk. Royston Runners meet at The Heath Sports Centre in Royston, with beginners' sessions on Tuesday at 6.30pm and Sunday at 9am. For more information visit www.royston-runners.org.uk