10 of Clubs - Fun Run
What is it?
Whether your goal is to get up the stairs without huffing and puffing, or ticking off your 100th marathon, it all starts somewhere.
Signing up for a fun run (or walk) can give you motivation on your fitness journey, keeps you accountable and an even better feeling when achieving your goal – go for it!
Small changes CAN make a big difference – that’s what The 1% Club is all about.
Our experts can guide you to your goals with sessions individualised to you – there’s no cookie-cutter approach here. Sign up today and find a coach to cheer you along!
How to do it?
Research a fun run/walk suitable for you. Once you decide on a fun run/walk, it’s time to start doing little bouts of exercise every day to build up conditioning to prepare for the goal. Our qualified fitness experts can help you develop a SMART or physical activity goal. SMART stands for:
- S- Specific
- M- Measurable
- A- Achievable
- R- Realistic
- T- Time dependent
Why do it?
Signing up for a fun run/walk is a great way to dip your toe back into the fitness realm and provides a specific training goal with built in incentive to exercise. In a paper by Pate et al. 1995, the authors recommend every American adult should try and accumulate 30 minutes or more of moderate-intensity physical activity once a day.
What’s the science behind it?
In an article by Foulds et al. 2014, the authors examined the dose response relationship between exercise volume and intensity below international recommendations. The authors found health benefits were consistently observed in exercise programs involving 90 minutes of moderate intensity exercise per week. Moderate intensity exercise is approximately 50 to 70% of a person’s heart rate maximum. This can lead to multiple benefits such as a decrease in blood pressure, weight loss and risk of cardiovascular disease.
Do you want to know more?
Here is a website to help you find a fun run near you:
References
Foulds, H. J., Bredin, S. S., Charlesworth, S. A., Ivey, A. C., & Warburton, D. E. (2014). Exercise volume and intensity: a dose–response relationship with health benefits. European journal of applied physiology, 114, 1563-1571.
Pate, R. R., Pratt, M., Blair, S. N., Haskell, W. L., Macera, C. A., Bouchard, C., … & Wilmore, J. H. (1995). Physical activity and public health: a recommendation from the Centers for Disease Control and Prevention and the American College of Sports Medicine. Jama, 273(5), 402-407.
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