The Calcutta Run is a great event, accessible to all at any level of fitness. It is great to have a goal to increase our fitness in the spring, and the 5k and 10k distances allow those who wish to improve (or begin) running enjoy a preparing in the weeks ahead.

Don’t be put off if you think your fitness isn’t up to it, or if running isn’t for you; the 5k is walkable by most, even with no formal training, and the Calcutta Run day is great fun.

Key tips

• Take it gradually.

• Avoid the ‘terrible too’s – doing too much, too soon, too quickly!

• Follow the 10% rule – build your weekly mileage or time by no more than 10% per week.

• Listen to your body.

• The body likes consistency in training, this is what training plans do.

• Get good footwear.

• Spend time on warming up, cooling down and stretching.

• Exercise should not be painful.

What is a warm-up?

When we exercise, our body changes to be able to perform that exercise, compared to its normal resting or sedentary state. If we engage in exercise too quickly that is too intense, we risk injury to muscles, tendons or joints. We can minimise the risk of injury by doing a warm-up.

The aim is to move all the joints of the arm, leg and torso in a way that is gentle and appropriate for your level of fitness to prepare it for the activity you are about to do. The warm-up should not at any time be painful or more vigorous than your exercise plan. A good warm-up involves:

• comfortable, pain-free movement of the whole body,

• activity appropriate to your level of fitness, experience and overall health, and

• a gradual increase in intensity and range of movement towards the intensity of the exercise you are about to do.

This allows our blood flow, muscles, joints and nerves to be prepared for exercise.

How long should a warm-up take?

This is variable – it depends on the intensity of the training session or exercise in which we are about to engage. Elite athletes might spend 40 minutes or more just warming up and getting their bodies ready for the training session or event!

This is not practical or necessary for most leisure running.

Bear in mind that it takes your body about 20 minutes to warm up and 20 minutes (or longer) to cool down.

An ideal warm-up for runners

An ideal warm-up will prepare your body for the performance you are going to demand in your training session. You can adapt this plan to your fitness level, whether you are a beginner or a seasoned runner.

An ideal sequence could be as follows:

1. Ankle and foot warm up. Ankle and foot movements are good before beginning your walk (particularly if you have been seated for some time, or if it is early morning). Move the feet up and down at the ankle 20-30 times, then circle the ankle 20-30 times.
2. 5 minute walk.
3. 1-3 minute Dynamic calf workout. A dynamic calf warm up is similar to a calf stretch, but instead of holding the position you walk the heels down alternately.
4. 3 – 5 minute Light jog – short stride, building pace gradually
5. 3 – 8 minute Dynamic warm up, building to training intensity. A ‘dynamic warm up’ means that we keep moving the whole body – arms and legs. You can build the vigour of your movement in 3 to 10 minutes to prepare for your individual training aim. The key here is to keep moving continuously. Some movements might include a high knee march, walking or skipping sideways, or forwards while bringing your heels up towards your behind. If you are beginning to run, or are going to walk, you can adapt these movements to be appropriately gentle.
6. Proceed to normal running.
7. 5 – 10 min cool down and stretch.