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Fitness<br />
Roger Love, a<br />
local personal<br />
trainer, continues<br />
our A-Z of fitness<br />
with... R<br />
Advertorial<br />
Feeling nice and rested after the<br />
summer holidays and ready to<br />
get fit - or want to feel and look<br />
better on your big break next<br />
year? Maybe, it's time to get into<br />
running.<br />
It’s great for losing weight,<br />
toning legs, strengthening<br />
bones, improving your cardiovascular<br />
fitness and helping to<br />
focus your mind. You may well<br />
sleep better, too.<br />
Starting out can feel intimidating<br />
but - subject to being healthy<br />
and getting the right shoes - our<br />
part of London, with its huge<br />
green spaces, is ideal for you to<br />
get started. Of course, running<br />
is free, too, and flexible to every<br />
schedule.<br />
Four ways to get started<br />
Your rules: Get out into the park<br />
and start with a walk to warmup,<br />
then break into a run. When<br />
you need to walk, walk! When<br />
you are ready to run, run! There<br />
are no rules about how long to<br />
run and walk for - you just listen<br />
to your body. Aim to do 10-20<br />
minutes.<br />
Get an app: There are plenty<br />
of apps to record your run<br />
and coach you. Record your<br />
runs and you'll see your<br />
progress. The Nike+ Running<br />
app looks handsome and is<br />
straightforward to use. To<br />
get you up from beginner to<br />
running 5km, the NHS’s free<br />
One You Couch to 5K app is<br />
super. You can pick your in-app<br />
trainer (options include Sarah<br />
Millican and Jo Wiley) and you<br />
start with intervals of a minute<br />
of running and 90 seconds of<br />
walking for a total 20 minutes.<br />
Join ParkRun: They organise<br />
weekly, 5km timed runs across<br />
the UK. They are open to<br />
everyone and are FREE. You<br />
just need to register online.<br />
There are events on Saturday<br />
mornings at 9am Mile End park,<br />
Highbury Fields and Hackney<br />
marshes. See parkrun.org.uk<br />
Find an event: When you are in<br />
the groove, you can test yourself<br />
in a timed raced. A 10k would<br />
be a great event to try. If you<br />
can run for an hour, you could<br />
tackle one. If you are ready to<br />
go now, check out the HemiHelp<br />
run in Victoria Park on Sunday,<br />
<strong>September</strong> 25. There is a<br />
10k race and a 3k route for<br />
families and under 16s. It<br />
supports HemiHelp a charity<br />
that provides information<br />
and support for people with<br />
hemiplegia, a condition that<br />
can cause a variety of issues<br />
including epilepsy and learning<br />
difficulties. See victoriapark10k.<br />
com.<br />
Roger Love is a personal trainer<br />
based at Netil House, Westgate<br />
Street, Hackney.<br />
hackneypt.com<br />
LOVEEAST SEPTEMBER <strong>2016</strong> 39