Shape up for Shuffle
Concordians will soon gear up for Shuffle 24 — the annual walkathon to raise funds for student scholarships and bursaries. While hundreds of faculty, staff and students walk the 6.5-km Shuffle route from Sir George Williams Campus to Loyola Campus, only a handful of participants run it.
For habitual walkers up for a new fitness challenge and interested in running, the Shuffle presents an excellent opportunity to start.
Concordia PERFORM Centre exercise physiologist Christina Weiss, a graduate of the Department of Exercise Science, spoke to Concordia NOW about preparing to walk-run during the Shuffle.
Shuffle 24 is Friday, September 27, 2013
Training programs for new runners normally require up to 12 weeks to build adequate strength and endurance to run the Shuffle distance.
With just five weeks until the big day, Weiss recommends new runners aim for a walk-run pace on Shuffle day, rather than risk injury trying to run the full route without adequate preparation.
What’s the best way for a new runner to start training?
Training is most effective in gradual stages and when it’s consistent. Ensure you’re comfortable completing each stage three to four times a week before moving to the next stage.
First, map out the distance you hope to run, so you know how far you have to go. In stage one, walk the full distance three times in one week, with a day off between workouts.
In stage two, add run-walk intervals. Warm up with a brisk walk for a few minutes, then alternate running for one minute at a very slow pace (just slightly faster than walking) and walking for four minutes.
Keep it up — running followed by walking — until you’ve completed the distance. If you can no longer run, walk the rest of the way.
In stage three, walk four minutes and run two. By stage four, walk three minutes and run three. And so on, gradually increasing run times. Go at your own pace, slowly working towards your goal. Working on your time, or pace, will come after you’ve achieved the distance goal.
The Shuffle can be completed at any stage of the walk-run program.
Why do you advise this approach?
It’s a safe way to increase your endurance. If you rush into training and run right away, you risk injury.
How will I recognize if I’m pushing myself too far?
While exercising, you should feel the effort but be able to hold a conversation. If you are breathless, slow down. Immediately after your workout and cool-down, you should feel well. It’s normal to feel some muscle soreness a day or two later. If the soreness does not go away in a week, speak to a medical professional.
Is it important to warm up and cool down?
Yes. Warm up your muscles with a few minutes of walking before your workout. Afterwards, walk for five minutes to lower your heart rate to resting level, drink water and stretch.
What advice would you offer those considering walk-running the Shuffle?
Prior to any big change in your fitness regime — like starting to run — it’s good practice to speak to a medical practioner or qualified exercise professional.
I’d encourage new runners to hook up with others who share their goal. Having someone to train with is fun and motivating.
Whether you run or walk, group events like the Shuffle encourage people to enjoy the benefits of physical activity and to engage with the community. Just remember to keep your goals realistic.
Can the PERFORM Centre help me reach my goals?
Yes, we offer individually tailored, comprehensive fitness packages. First, we do a complete analysis of the individual’s fitness and general health. We look at body composition, cardio-vascular and muscular fitness, balance and flexibility. We also look at their history of disease, joint pain and injury. Based on these factors — and their personal goals — we create a program that’s right for them.
Organized by Advancement and Alumni Relations, Shuffle 24 kicks off at 1 p.m. on September 27, 2013. Walk the walk: Register today and start collecting pledges or sponsor a Shuffler.