Great Gifts
Garmin Forerunner 305 |
 Arguably the most advanced training aid on the market. Monitor your speed, pace, distance and also your heart rate and use a series of features designed to help you get the most from your training.
Price £255
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Hilly Twin Skin Anklet |
 Two layered technical socks to keep your keep comfortable for mile after mile.
Price £8.95
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Ultralife Detox |
 Ultralife Detox is one of the most effective cleansing and detoxification products available. It has been scientifically developed to improve digestion, bowel function and eliminate toxins.
Price £9.25
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Garmin Forerunner 205 |
 Use cutting edge technology to monitor your training with this speed distance system. It does far more than tell you how far and how fast you have run!
Price £200
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Hilly Runners Pouch |
 Versatile running pack suitable for carrying a range of items such as a mobile phone/iPod/mp3 player and plus larger items in the main compartment. Price £17.50
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Ultralife Max |
 The ultimate sports nutrition and energy drink, combining bioactive vitamins, minerals, phytonutrients, antioxidants, ginseng and other potent nutrients for the very best in sports nutrition!
Price £ 12.55
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Walking For Fitness
Page 1: Walking for fitness |
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Many people feel they ‘can’t run’ or if they try to run feel that they are ‘hardly moving’.
Very often people are far too harsh on their own abilities. There is no need to let the fact you are not Paula Radcliffe be a barrier to your getting fit. As with all fitness routines all you need to do is develop a sustainable schedule that suits you're level of fitness so that you can stick to it and build fitness. Walking for fitness is a very positive way of having a healthier lifestyle.
Stage one for many people can be to 'just' go out walking. In fact there is no 'just' about it. As soon as you are doing this you are doing far more than the majority of the population!
The main factor in determining how many calories you burn each time is not how fast you go but how far you go (although the faster you cover a given distance the more calories you do burn). So the first thing to consider is how far to go. Start with walking a distance you know you can manage three or four times a week.
Walk faster than you normally would to begin with and aim to gradually up your pace over the course of a month or so.
As your pace increases you will be able to move more towards ‘power walking’ this will see you adopting this technique:
- Keep your head up, focussing your eyes straight ahead will help and keep your neck relaxed. Imagine someone was pulling gently on a hook on the top of your head and this will help you get the right posture from head to toe.
- Keep your shoulders relaxed and do not slouch them forward or let them tighten and rise up.
- Bend your arms to slightly less than 90 degrees and swing them backwards and forwards keeping your hands relaxed
- Your hips will rotate/wiggle as you walk. This will happen naturally so don’t try to prevent it or exaggerate it
- Let your feet hit the ground directly under the middle of your body (centre of gravity) as though you were walking along a line.
You should be slightly breathless as you walk, able to have a light conversation with a few breaths needed in longer sentences. Find someone to walk with to help your motivation, build you confidence, add a social dimension and reduce any feelings of self consciousness.
Remember you’ll burn more calories in two miles fast walking than in a mile of running so building up distance is a good way to lose weight and build fitness. Only increase a little at a time and do not make all your walks the same length. Over the course of a fortnight mix some longer walks with shorter ones. If you find yourself getting overtired back off for a week before building up the training again and don’t go out if you feel ill. It slows down your recovery and you risk making yourself more ill.
So go out, lose your hang ups and keep building up your fitness.
Walking, power walking and people who want to mix walking and running are all covered in our coaching section with Sonia O'Sullivan. You can select from a variety of goals and the training schedule will be adjusted to match your fitness level.
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Services
Looking for a Buddy? |
If you want some encour- agement, support, and banter to help you stick to those New Year's Resolutions we have just the thing – Sports Fitness Partners.
You can swap messages with kindred spirits through our secure system which means you can check their profile before accepting their messages, don’t have to share your email and can 'bar' people at any time.
Just click here to register
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