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Qualified personal trainer, Steve Haywood, teams up with online running calendar, Race-Calendar.com, to give new runners top ten tips on completing the first 5k of the year.

Yorkshire, UK, 22nd January 2012 (Your-Story.org) Most people make a New Year’s resolution to get fitter, but don’t set specific targets. However, vague targets can mean that people fall at the first hurdle.

When starting from nothing, running a 5K race is the ideal target for a three month fitness programme and best of all for the time of year, it is a cheap way to get fit!

In the Olympic year of 2012, Race-Calendar.com is helping people to pick their fitness goals and to reinforce their New Year’s resolutions by providing a full list of the year’s running events in their area.

Race-Calendar.com’s in-house personal trainer, Steve Haywood, has some pointers for those aiming to run their first 5K next year.

Step 1: Are you ready to start?

“The first step to fitness for those who have not been active in 2011 is to fill in a Physical Activity Readiness Questionnaire form. This isn’t a problem for regular runners, but for those starting out, just take a couple of minutes to check the boxes and see whether you need to check-up with your GP before training to run a competitive race.”

Step 2: Get your calendar in order

“See how much time you have to allocate for your training programme. The longer the event, the more time you will need in training. As a basic rule, you will need at least three clear hours a week (including changing and showering).

Step 3: Footwear

“Get a proper pair of running shoes from a reputable retailer. If possible, get a gait analysis to support your running style and balance.

Step 4: Know the distance

“Drive, walk or jog 5k to see how far you are planning to run. This will give you a good idea of how far you are planning to race.

Step 5: Bring Friends

Other people are a great source of motivation and encouragement. You will help them too, so give a friend a ring in the New Year. If there is no-one in your area, consider joining a running club that welcomes beginners (most do).

Step 6: Walk it first

For those who have never run regularly before, just get into the habit of going out and walking. You will gradually feel fit enough to break into a steady jog for 100 metres at a time.

Step 7: Pick a race

Pick a race in March or April to work towards – this will give you time to train and prepare, but is close enough to keep you motivated. Race-Calendar.com can help with this.

Step 8: Build slowly

“As you get more confidence and you fitness increases, increase the time spent jogging. Walk before you tire out to maintain consistency and make sure that you finish each planned outing.

Step 9: Your First Race

“Jogging and walking is fine during your first race – many people do. Completing the course is your final aim – do not be dismayed to walk over the line, you have still reached your first goal.”

Step 10: Don’t Stop Here

“You will have enjoyed the sense of achievement from your first 5K race, so don’t stop there! Jump on Race-Calendar.com to find another event in your local area or for a holiday. Aim for a quicker time or set your sights on a longer distance.”

– ENDS –

About Race-Calendar.com

Race-Calendar.com lists running races for free and supports race organisers, charities and clubs by linking to their websites and promoting their events. With over 100,000 views every month, Race-Calendar.com is the premier resource for runners searching for races on the internet.

Race-Calendar.com is owned by 24 Hour Trading Ltd.

About Steve Haywood

Steve Haywood is a qualified personal trainer based in Wetherby, Yorkshire, UK. Steve is a member of the Register of Exercise Professional (number R0035374) and has a Premier Diploma in personal training. He has competed in cross-country, track and road races since age 11, covering distances from 800m to marathon with Wakefield Harriers, Leeds City and Otley Athletic Club.

Steve worked at Bannatyne’s Gym in Barnsley (formerly Living Well) before setting up his own personal training business. He has also worked at Cannon’s Health Club in Harrogate and as a local co-ordinator for Run in England and the Women’s Running Network.

Steve now divides his time between taking organised walks and seeing private personal training clients.

Media Contacts

For more information on running tips for 2012 or to arrange an interview with Steve Haywood, contact linda@race-calendar.com

Links

• http://race-calendar.com/
• http://www.steve-haywood.com/
• http://24hourtrading.co.uk/