APEX NEWS

So you have resolved to get fit for summer and want to get into better shape, but you feel you need a tangible goal to train towards.

Running a 5K, or 3.1 miles, is an excellent distance for new runners or people who need an attainable aim for their fitness drive. Follow these helpful tips and the programme below to help get you started.

The first thing to bear in mind is your current health and fitness level. If you have any queries or existing health issues, it may be a good idea to talk to your doctor before embarking on any new exercise or diet programme.

DOES YOUR GEAR MATCH THE CHALLENGE? Don't set off on your new quest in twenty year old trainers! Footwear is very important. Whilst you don't have to splurge on top of the range trainers, it can be a good idea to visit a good running shop where gait analyses are offered and you can get a shoe that matches your running style.

Don't forget that your rest days are as vital a component of your training plan as your running days

Comfortable clothing especially in winter is a must - leggings or jogging bottoms, gloves, hat, a breathable waterproof jacket will make the experience more enjoyable whilst a reflective vest will ensure you stay visible to motorists. Light layers are a must for summer running.

ALL WARMED UP AND READY TO GO? A proper warm-up before exercise increases the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury, improved performance and psychological preparation for an event.

Before your 5K training and racing, a good warm-up includes some light stretching and an easy three-minute jog followed by 3 sets of strides - a faster paced effort but not a sprint. Complete the warm-up 5 minutes before the race start.

ALL WORK AND NO PLAY? Don't forget that your rest days are as vital a component of your training plan as your running days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve.

SIGN UP TODAY! Sign up to a 5K race in your area at least 6 weeks from when you intend to start training. Once you have registered you are more likely to stick to your programme. Look at www.niathletics.org for local fixtures or www.parkrun.com which organises free, weekly 5k timed runs around the UK, including Northern Ireland. Details for women's only 5k races can be found at: www.raceforlife.org and www.runher.com.