I’m very excited to be back on Lorraine to bring you Mums on the Run for the second year.
I was so moved by many of you who sent in your running success stories in 2012. From setting up running groups to walking or running your first 5K, it was great to hear how you went from being a Mum on the Couch to a Mum on the Run!
Well this year we want to get even more of you up and on the move so we’re BACK and even bigger and better than last year! First and foremost we have the help of the wonderful Linda Barker who will be giving us all the right motivation to keep going - We are women on a mission and we want YOU to join us!
One of the biggest additions to this year’s Mums on the Run is that we have linked with Cancer Research UK's Race for Life and will have our very own Lorraine Race for Life event.
The Race is just over 6 weeks away and even if you have never done anything like this before – you can still run or walk 5K with us if you start planning and moving from today.
If you are new to exercise, start your Mums on the Run challenge today by aiming to build up to 20 minutes of walking, 3-5 days a week over the next two weeks – see my top tips and walking diary below to get you started. You don't need any equipment or special clothing - just get out there and get moving!
Join us for the full programme on the 15th April when Linda and I will be joined by other runners and walkers to kick off our 4 week count down to race day.
Get started now with Jane’s top tips and walking diary
- Training shoes are essential for the full training programme that begins on the 15th April. If you don't have any now, you can start by walking slowly in comfortable, flat, sports style shoes. These will be fine as long as you don’t feel any discomfort. Only walk in these for short periods at a time and don't run in anything other than the correct shoes. We will be giving you more advice on what to wear during the show, but for now, make sure you always feel comfortable.
- If you are already an avid walker or runner, you can up your activity over the next 2 weeks. Like everyone else, you should be aiming to get out at least 3 times each week and building up to 20 minutes each time.
- The intensity at which you walk or run at is really important - You should always be able to string 2 – 3 sentences together when walking or running. If you are new to exercise, start at a slower pace where you can hold a conversation. If you feel any discomfort or pain STOP immediately.
- If you are not used to exercising, have any health conditions, are over 60, are pregnant or had a baby in the last 6 months, you must check with your GP before you start.
- Focus on slow, deep breaths and if you feel your breath getting short, slow down, take some bigger breaths and try to relax by shaking your arms out.
- Aim to walk in as straight a line as you can – imagine you are on a very narrow path and have to take each step with care! Walk tall, hold your tummy in and keep your upper body as relaxed as you can – allow your arms to gently swing.
- Focus on rolling through the foot as you walk, pushing off from your big toe and lengthening your leg behind you as you push off
Here’s a little plan you can follow if you are new to all of this. You don’t need to warm up or cool down but do make sure you stay at an intensity where you can talk.
Monday April 1st walk 5 minutes
Tuesday 2nd walk 5 minutes
Wednesday 3rd walk 8 minutes
Thursday 4th walk 5 minutes
Friday 5th walk 10 minutes
Saturday 6th rest
Sunday 7th walk 10 minutes
Monday 8th walk 13 minutes
Tuesday 9th walk 10 minutes
Wednesday 10th walk 15 minutes
Thursday 11th walk 10 minutes
Friday 12th walk 18 minutes
Saturday 13th rest
Sunday 14th walk 20 minutes
I’ll be on hand to answer all your questions for a twitter chat after the show on Monday 15th April – but for now, if you have any questions tweet me at @janewake
GOOD LUCK AND SEE YOU ON THE 15th APRIL!