Step by step running tips Dolphins Health Precinct staff member Lisa MacLean knows all the benefits of jogging OR some of you I will have your F attention; for most of you, you have already switched off. When I ask people to come for a run with me, the response I hear is “I can’t run”. “Why?” I ask. With that question I hear many, many excuses. I think the word running for most people means hard. What about the word light jog? Now I have your attention … running/ jogging is like anything in life, you just need to start somewhere and keep “chipping away” at it. The feeling you get when you start reaching new boundaries with running is unbelievable and I always hear “I didn’t know I could even do that!” Ahhhhh, music to my ears, people achieving goals and stepping outside their comfort zone (even if it’s only for a minute). So if your running shoes are dusty, then it’s a perfect time for you to clean off the cobwebs and start at the beginning. It’s the perfect time of the year with the Jetty2Jetty around the corner, the weather is cooling down to run outside or even hit the treadmill at the gym by yourself or grab a friend to join you. My advice for beginners is just one foot at a time and my motto is “your race, your rules”. Go at your own pace and you will be amazed. Before you know it you will be asking for a running program and reaching for the • DHP staff member Lisa MacLean strides out in a competition. Jetty2Jetty goal you have always wanted to achieve. So now you have your shoes and you are itching to get among it, what about the fact that “I can’t breathe when I run?” Which is another reason why running shoes stay dusty. Well, here are some of my hints that actually work. • Keep your mouth open. Your mouth is wider than your nostrils, allowing you to take deeper breaths of air. Allow air to enter through both your mouth and your nose. • Find a breathing pattern. Try coordinating your breath with your footsteps. For example, breathe in every other time you take a step with your left foot and breathe out every other time you take a step with your right foot. This will help you breathe more consistently throughout your run. (Experiment with different breathing patterns to find the right one for you. It will depend on how fast you are running). • Run or jog regularly. Running, just like any other physical activity, improves with practice. The better shape you are in aerobically, the easier it will be for you to breathe efficiently. Not only is running so rewarding it is excellent for your cardiovascular system. It’s a whole body workout and you will see and feel results in no time at all. Why start tomorrow or next week? Try it out today, you will be one step closer to achieving that goal you thought has been out of your reach. LISA MACLEAN’S 10 WEEK RUNNING Program Commences Î May 9 Race Day Î Sunday July 19 Running Coach/Trainer Lisa Maclean has put together an impressive 10 week program which includes improvements in technique and race times, nutritional and race preparation advice to enhance performance, increased ﬁtness and a good understanding of the course. Lisa is a highly motivated athlete and holds a Certiﬁcate III in ﬁtness and is renowned for her triathlon success. 10 Training sessions on the course Weekly program ONLY $99 THE FIRST PEOPLE WHO R 10 EGISTER will receive race entry into J2J 2015 PLUS an ofﬁcial J2 J running singlet! ŽůƉŚŝŶƐ,ĞĂůƚŚWƌĞĐŝŶĐƚͮŶƌ<ůŝŶŐŶĞƌΘƐŚŵŽůĞZŽĂĚƐ͕ZĞĚĐůŝīĞYϰϬϮϬͮϬϳϯϴϴϬϯϳϮϵͮǁǁǁ͘ĚŽůƉŚŝŶƐŚĞĂůƚŚƉƌĞĐŝŶĐƚ͘ĐŽŵ͘ĂƵ Please mention the Dolphins News when responding to the advertisements AVAILABLE FOR APPLE OR ANDROID DEVICES ITS-UNAUSTRALIAN.COM.AU DOLPHINS NEWS, MAY 2015 — 17