Run like Bannister and achieve peak fitness

The Japanese writer Haruki Murakami says in his immensely popular 2007 memoir, What I Talk About When I Talk About Running, “I run, therefore I am” in an adaptation of the famous phrase by the philosopher Descartes. For him, running is intrinsic to his sense of wellbeing. Like many he has found inner peace and escape from anxiety and stress by putting on trainers and running long distances, overcoming the pain barrier to get the glorious release of endorphins that this activity, like most forms of cardio, provides.

He continues to reflect on the sport: “Exerting yourself to the fullest within your individual limits: that’s the essence of running, and a metaphor for life.” And he adds: “Most runners run not because they want to live longer, but because they want to live life to the fullest. If you’re going to while away the years, it’s far better to live them with clear goals and fully alive than in a fog, and I believe running helps you to do that.”

British neurologist and athlete Sir Roger Bannister, the first person to run a mile in under four minutes, a record he achieved in 1954, talks about running as redefining the impossible, pushing ourselves through pain barriers to ever greater distances and higher velocity. He said: “We run...Because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say,‘You must not run faster than this, or jump higher than that.’ The human spirit is indomitable.”

There is freedom in running and the endless thrill of beating your personal best.

Running has become increasingly popular, especially during lockdown when many people are avoiding gyms due to Covid risks, and the health benefits it provides us with are extensive for both body and mind. It costs us nothing more than the price of a pair of trainers, helps us to build strong bones and joints, reduces the risk of cardiovascular disease, stroke, arthritis, diabetes, high cholesterol, high blood pressure and some cancers. And like most forms of exercise it has a vastly positive impact on mental health.

Athletics NI have this week launched a new running community-focused network, Run NI. This aims to support runners and so-called ‘run leaders’ across the province by helping bring them together in safe, social and supportive spaces.

The initiative has been created to help bridge the gap between casual running groups and Athletics NI affiliated clubs. Run NI offers specific benefits to groups, including access to dedicated Run NI coaching staff for support; access to a Run Leaders Toolkit, with helpful information to support the growth of your running groups and a new Run NI website and associated social media channels.

“We have noticed a real increase in the number of people who have taken up running since the start of lockdown,” says Paula Wallace, a Run NI participation coach for Antrim, Down and Armagh.

“As part of our new initiative we want to support ‘run leaders’ across the province and help them enhance their coaching skills. So we really want groups to sign up. There’s no expected fitness level, it’s just about committing to a bit of social exercise.”

Paula, 52, from Moira, took up running in 1996 and has never ceased to find release and joy in pushing herself to beat her personal best.

“Running helps me feel good; amazing, actually. It helped me get fit. I quickly got hooked and at one point was training six days a week. I got involved with Athletics NI because I wanted to help coach other people to get the same buzz out of running as I did. I just love seeing people reap the benefits of running, seeing them improve their fitness levels and succeed.

“For beginners the pain barrier can be an issue and that never completely goes away, because you always want to get better and try harder. But your body gets stronger and if you train properly and get the right support, as we want to give people through the Run NI community network, you can achieve great things.

“I recommend running two or three times a week for peak fitness. But even once a week, whatever you can do, you will see benefits.

“If you are an absolute beginner starting from scratch I would recommend following a couch to 5K programme either by using an app or joining a local running group. Get out there, get some fresh air, forget about everything and start.

“Running with others can also provide huge motivational benefits and help runners get out of the door even when they may not feel like it. Some worry that they may not be at the right level to join a group or club. Our new Run NI website will list clubs and groups that have beginner programmes and we would like run leaders to get in touch and have their group listed on our website.”

Patricia Campbell, 54, from Omagh, is Run NI participation coach for Londonderry, Tyrone and Fermanagh. She took up running 15 years ago, having always dreamed of completing a marathon.

She said: “I love pushing myself beyond my comfort zone. It gives you that feeling of exhilaration and achievement. Running is great for challenging yourself, setting goals and overcoming them. It’s also ‘me time’ when you can get away from everything else, family commitments, work and so on. You come back after a run and feel like you can face anything. It also gives you time to think.

“Athletics NI just want to support the local running community network which we find is just growing week on week.

“For some people it’s hard to find the confidence to just start running down the street, say on their own, so a running group can make this easier and once you begin your confidence will grow. If you start with a couch to 5k programme, you will be running that distance in something like eight to ten weeks.”

And she notes: “Before starting to jog you should be able to walk comfortably for 30 minutes. We encourage people to follow a very gradual process.

“We recognise that many runners and their leaders may not want to be part of an affiliated club, they enjoy meeting informally in groups to run as they please and don’t have the means or desire to form a constituted and registered body. Run NI has been set up to support these groups through an associative membership scheme.”

Diane Gardiner, 49, from Doagh, works in finance and took up running in the middle of her divorce in 2015.

“One of my friends, Cathy, did lots of park runs so I decided to go with her, just to get physical activity and to take my mind off what was a very difficult time in my life.

“We would chat and run and now there are five of us who run two or three times a week and I just love it.

“We run and put the world to rights at the same time. You get such a thrill from trying to beat your personal best. I remember doing 5k in 25.64 minutes and I felt so chuffed. After a run I feel like I am more energetic and can do anything. It clears my head. I love the chat and the sense of achievement. I credit running with getting me through my divorce.”

For absolute beginners feeling tentative about their first jog she added: “Just get out there, forget everyone else and go at your own pace. It will be difficult at first. But it is all about learning to challenge yourself every time to go further and faster.”

The Run NI website will be regularly updated with articles and blogs on training, planning and healthy living. Run leaders will gain access to the special Toolkit that contains training plans, demonstration videos, planning support and other expert advice. Run NI is for adults of all ages and abilities from those who want to start running to those who already run regularly either on their own or in social groups. All are welcome to join and you need not possess anything remotely akin to the running skills of Haruki Murakami or Roger Bannister.

You can find out more about Run NI here at www.runni.org or follow Run NI on social media, via the Facebook, Twitter or Instagram accounts.

For more information on Athletics NI visit www.athleticsni.org