Go from running for fun to entering races

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Training for a fun run isn’t as hard as you think if you can run regularly by yourself, join a running club or think about gym membership to really enhance your speed and fitness.

Completing that marathon or taking part in a triathlon may seem like the impossible dream to start with, but it’s not as hard as you think to build up for that major event – if you just start out slowly.

If you’ve always wanted to race, then remember to start with a shorter run – don’t start with the marathon – that will come later.

With so many entry-level runs out there for beginners and seasoned runners alike, there’s no reason why you can’t aim for a gentle 10K, or even 5K race, before you start thinking about those epic races.

Before you start training for any race, make sure that your clothing is comfortable – you don’t want to get half way round and find that your shorts are chafing.

Start by run/walking your way around a route you know well – maybe a three-four mile course. Run with some friends; incorporate good stretching into your routine and start visiting the gym. Membership to a running club will also help to push you just out of your comfort zone to increase your speed.

Remember to build up slowly. The worst thing you can do when you’re starting out is try and run fast the whole way around a course.

Always warm up before a run, stretching out fully. When you’re happy you can gently run your three mile loop, maybe try and increase your speed a little bit. Then start building it up a mile at a time, still incorporating some walking. Maybe run for 10 minutes, then walk for 10 minutes, all the way around.

Soon you will easily be able to get round a 5K course.

A good way to check your progress is to get yourself into a 5K race, and check your time. This will give you a good idea of what you can achieve and you can start to chart you progress by fitting one in instead of your usual training run, every three weeks or so.

Now you can aim for your 10K race. When you’ve got your basic running pace that you feel comfortable with, try to push yourself above it a little at a time, each time you go out for a training run.

Whether you are already a gym bunny with a gym membership, or you are a casual user who likes to just pick and choose when to go, supplement your runs with some sessions at the gym. If you are a gym novice we recommend using a pay as you go scheme before you take out gym membership. As long as you incorporate a wide variety of cardiovascular exercises and some light weight training this will serve to enhance your performance while out running.

You’ll be surprised at how quickly you achieve results and you’ll soon be picking up that medal and be itching to get your name down for a half marathon.

To help with your training you can pay as you go at a gym instead of taking out gym membership, by visiting www.payasugym.com.

Gyms in London

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The recent glorious weather has seen us strip off those layers to reveal our winter bodies in their full glory. But, is yours more gory than glory? Don’t cower in your cardi fearful of showing your shape, instead check out gyms in London to kick start a summer body plan now…So, if you’re looking for gyms in London to shake up your fitness routine, check out www.payasugym.com for information on flexible membership options.

Focus on the Pros not the Cons: If you’re feeling out of shape, don’t be hard on yourself. We didn’t expect that we’d be dusting off the bikini quite yet, so it’s understandable if you’re still in that ‘winter comfort food and slobbing on the couch mode’. Make small changes and you’ll soon start to feel better about yourself. Even just visiting a few gyms in London or getting out your trainers in anticipation of starting a workout regime is going to get you in the right frame of mind. At least you are doing something now.

Little by Little: So, you’ve taken a look around a few gyms, in London they aren’t hard to find and you can get inspired about what is actually on offer – it’s probably more than you thought. Make a note of those that are nearest, that fit your budget and feel right for you. Research has shown that if you have to travel further than 15 minutes to a gym to workout then you are more likely to give up and make excuses not to go. Making it as easy as possible to fit in your workout is the first step towards keeping it up. If you’re looking to lose weight as well as get fit, you should aim to do this slowly and not lose more than 1-2lbs each week.

Factor in Fun: You really need to enjoy your workout to keep yourself motivated so think about what activities you enjoyed when you were younger and see if you can incorporate them into your new fit lifestyle. You don’t have to stick to exercising in gyms, in London there are so many other cool places to get your exercise kicks – from playing football or softball in the park, skating, ice-skating or wall climbing are just some of the great activities on offer that you’ll find nearby. If you enjoy swimming, local gyms in London or leisure centres nearly always run swimming lessons for adults where you can brush up on your technique to make your workout more effective.

Bring on the Buddy: While you’re enjoying the sunshine in the pub garden, it’s the ideal time to rope in a friend or two to get fit with you. A recent study at the University of Pennsylvania School of Medicine proved that exercising with a partner improves weight-loss results. A little competitive spirit can only help your fitness goals and also, not wanting to give up and let your fitness buddy down, is a great way to keep you going.

Get active in Ealing!

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Residents of West Ealing are lucky to have a fabulous community resource right on their doorstep: Gurnell Leisure Centre provides a wide range of leisure and fitness facilities at affordable prices. With an extensive programme of classes and events on offer during the holidays, there is no excuse not to get active during the Easter break!

Lots of things to do!

There really is something for everyone at Gurnell Leisure Centre. Its facilities iclude a gym swimming pools, grass football pitches and an aerobiking studio, and there is an impressive schedule of exercise classes on offer, including dancing classes, yoga and kickboxing. There are also specialised swimming courses such as lifeguard skills and mini polo. If that all sounds a little exhausting, there are also a sauna and steam room for that important post-workout chilling time. Proving that it really caters to all tastes, the centre even hosts birthday parties and provides meeting rooms for business meetings.

Gurnell Leisure Centre also offers a pay as you go option for its gym. To find out more, visit www.payasugym.com

A community approach for everyone!

Gurnell Leisure Centre is run by GLL, a leisure operator that describes itself as a charitable social enterprise. There is a strong focus on community values and on long-term investment to improve health and fitness levels for all. GLL is part of the London Olympics initiative to get everyone active, and the range of activities on offer certainly reflects this: There are children’s swimming lessons, exercise classes aimed at those aged 55 and over, women-only classes, and teenage workout sessions. The infrastructure of this centre makes it clear that its operators designed it to make it accessible and comfortable to use for everyone – there are wheelchair adaptations to the pool and gym, baby changing facilities, a crèche for the under-fives and a playscheme for children over five, and a hearing induction loop installed throughout the centre. And there should be something to suit every budget, with an impressive range of membership options and discount rates.

Something to do during the school holidays

As anyone with young children knows, school holidays can be a mixed blessing! You need to find something for the children to do all day; ideally something that will burn off lots of energy, provide the opportunity to socialise with their friends, and not cost the earth. Oh, and if there is a moment for you to relax or pursue your own leisure interests, that would be a bonus! Gurnell Leisure Centre might just be what you’re looking for. This Easter, for example, there is a range of swimming classes on offer for all ages (for a full programme of holiday activities, visit www.gll.org and follow the relevant links) and the centre’s crèche facility and playscheme mean that you can fit in your own workout or chill in the sauna, knowing your little one is having fun in a safe environment.