Take a run at 9

BY DENIS GAGNON
Contributing Writer

WORKING oui should
be an enjoyable event.

If you are thinking of an
upcoming run as a dreadful
thing, think again and focus
on the positive aspects of the
activity.

A progressive approach
will heip allow you to enjoy
your progress every step of
the way.

In the event you are a
beginner to running, start
with the following approach:
* Walk for four minutes and
run for one (you should be
able to carry on a conversa-
tion at this rate — called “the
talk" test”).

° Once you are comfortable
with the four minute walk-

one minute run ratio, increase
your running to two minutes,
then three and so on. Base
your recovery time on five
minute intervals.

« Upon completion of four
five-minute intervals — four
running, one walking — run
for a period of 20 minutes
without stopping.

* Once you are comfortable
with. 20 minutes of continu-
ous running, add another 20
minutes with the same above
described approach.

Your ultimate goal should
be if you wish to become a
recreational runner to com-
plete a continuous run of 40
minutes, three times per
week.

Your body, through physi-
ological adaptations, will
respond to the requirements
of the activity. Subsequently.

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~1-1

running will become part of
your fife.

So as you Jace up your
shoes for that first run in
preparation of the Lions Gate
Hospital 9-1-1 Relay, think
about your goal: a run with-
out pain,

And the enjoyment of 4

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Denis Gagnon i is founder
and president of Le Spa de
Montagne, a European-style
designer spa opening in 1997
in Whistler, B.C. Denis holds
a BSe, and an American
Council on Exercises gold
certification.

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Take A Walk Price

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