Parkrun to see how you’re progressing or challenge
yourself to go that little bit faster each week.
Some courses also host a 2K junior event for four to
14-year-olds on Sunday mornings. So, if you have kids and
are nervous about doing 5K, you can build your confidence
by walking or jogging alongside them – although you
won’t be able to go through the finish funnel with them.
As you’ll find out when you progress to the 5K event,
entering the finish funnel is the best moment of a Parkrun.
There’s clapping and whooping, and it’s impossible not to
have a big, beaming smile on your face as you cross the
line for the first time – and every time afterwards!
The other highlight is when your time pops into
your email inbox later that day. ‘While Parkrun isn’t
a race against anyone else,’ says Jacquie, ‘you can’t beat
the feeling you get when you see the letters PB (personal
best) by your name.’ Plus, many parkrunners find that,
over time, their Saturday meet-up has become a social
event and a regular habit they’d hate to miss out on.
For some, it can be a bit scary when you turn up for
your first event and see lots of other people standing
around in their kit and trainers. Or perhaps you might find
yourself thinking, ‘I’m going to come last’ – but don’t worry.
‘That simply won’t ever happen with Parkrun,’ says Jacquie.
‘There’s always a tail walker at the back of the pack, which
means you’ll never be left behind. And the marshals are
there cheering you on until the very last person finishes.’
If you still feel nervous, why not go along and watch?
Because Parkruns are held in public spaces, there’s
nothing to stop you simply heading to the park to take
a look. You can then see for yourself how many people
are walking, check out the supportive atmosphere, and
chat with the friendly volunteers. And who knows, you
might find you catch the Parkrun bug, too!ZERO TO 5K
Not confident you can complete the whole 5K? Here’s how to build up
your fitness until you can walk comfortably for about the hour it takes:(^1)
First, get kitted out. ‘You
don’t need lots of expensive
gear to walk for an hour, but it is
important to wear supportive trainers,
unseamed socks to help avoid blisters
and, ideally, a good sports bra,’ says
Jacquie Lavin. Other than that,
a T-shirt and some comfy leggings
or tracksuit bottoms is all you need.
(^2)
Start slow. ‘A common fitness
beginner’s mistake is to go too
fast or too far too soon, and feel like
it’s impossible,’ says Jacquie. So, if you
currently find walking very tiring, start
by gradually increasing your day-to-
day Body Magic. ‘Taking every tiny
opportunity to get active, like using
the stairs instead of the lift or getting
off the bus a stop or two early, will
improve your fitness a little each day,’
says Jacquie. When you’re comfortable
walking short distances, plan in
progressively longer walks until you
feel confident you’ll be able to do 5K.
3
If you want to build up to being
able to run, most starter 5K
programmes suggest three outings
a week, mixing walking with bursts of
running or jogging. You don’t need to
go full pelt. A good rule of thumb for
those ‘speed bursts’ is to go at a rate
where you can speak a sentence but
can’t hold a conversation. For some,
that might just mean a brisk walk
at first, while others may be able
to jog or even run straight away.
Get the fitness bug
If there’s no Parkrun event near you, and you’d like to walk or run your own 5K,
download the One You Couch to 5K app or listen to the podcasts at player.fm/
series/nhs-couch-to-5k. They will help you progress safely and steadily with a
programme that takes you from walking to running for 30 minutes in nine weeks.
‘I love crossing
the f inish line’
Jessica Barrett, 26, is a keen parkrunner and lives
in Poole, Dorset, with her husband, Alex. She
weighs 10st 5lbs, having lost 5st 3lbs at Debra
Campbell’s Slimming World group in Poole
‘Every Monday, a group of friends at work would
chat about this thing called Parkrun they’d done at
the weekend, and whether they’d got a personal
best. I’d already lost 1st 11lbs in five months with
Slimming World, and was feeling ready to get more
active. So one day, spurred on by their enthusiasm,
I said, “Can I come with you on Saturday?”.
That weekend, we joined about 600 people.
I was in a pair of £4 tracksuit bottoms, clutching my
mobile phone and an asthma inhaler, thinking: “Oh
no, what have I done?”. Before I could sneak away,
the klaxon went and the crowd swept forward.
I’d planned how I was going to get around the
course, and I walked for a minute and ran for a
minute the whole way. Around me, people seemed
to be having an amazing time. Some were clearly
celebrating a birthday, while one man was wearing
a hat with 100 written on it, to mark his 100th run!
Everyone was so supportive; it was totally different
to what I thought of as exercise. It felt great to cross
the finish line, and when I got my email saying I’d
done my first 5K in 38 minutes, I was amazed!
Soon, it became my regular Saturday morning
mood booster. I could walk with a friend and chat
about the week, or run a bit, depending on how
I felt. And best of all, it didn’t feel as if anyone cared
what I was doing, but they cared that I was there,
moving alongside them. Before long, I was running
the whole 5K, itching to get the email with my time.
After a few weeks of seeing me come home with
a huge smile on my face, my husband, Alex, decided
to see what all the fuss was about. He loved it, and
it became a regular activity we could enjoy together,
with our dog, Winston, a miniature schnoodle. The
more Parkruns I went to with Alex (and Winston!),
the more I enjoyed running and, in October 2016,
I challenged myself to do the Bournemouth Half
Marathon. Next, I ran the London Marathon for
charity – it was the toughest thing I’ve ever done.
I still enjoy my Saturday Parkruns, though.
They’re a fun way for me to get my running buzz,
and I don’t want to give that up!’
SLIMMING WORLD MAGAZINE 97
IF YOU’RE PLANNING TO START A NEW EXERCISE PROGRAMME, WE RECOMMEND YOU CHECK WITH YOUR GP FIRST – ESPECIALLY IF YOU HAVE AN EXISTING HEALTH CONDITION, SUCH AS HIGH BLOOD PRESSURE OR DIABETES. IF YOU’RE PREGNANT, CHECK THE SUITABILITY OF THE EXERCISE WITH YOUR MIDWIFE
f irst-time f itness