Tina tries... facing her running demons

I can’t express how much I hate running (and rain). As far as I’m concerned it’s the devil’s exercise – I’m still haunted by the schoolgirl memory of running 400m, then throwing up at my PE teacher’s feet.

But the time came to face my fear. Lloyd, my personal trainer, suggested I try a form of exercise that’s easy to do outside of our gym sessions. And even after telling him of (yet another) class of ‘86 drama, he seemed willing to take on the challenge of getting me running again.

Lloyd explained that for a newbie it’s not all about pounding the tarmac for minutes on end. He wanted to set an initial pace that wouldn't scare me, so I can build on it in time. We began with a 10-minute warm-up of fast walking, then set to work on 40 minutes of walking and running at a 2:1 ratio – two minutes of fast walking, then one minute of running. He explained how important it is not to fly off too fast at the beginning as you’ve got to keep going for the 40 minutes. ‘Easy!’ I hear you cry, but those 60-second bursts of running felt longer and longer. I did make it through, though, with a small sense of achievement and a very fetching pair of rosy cheeks – thankfully there was no vomiting.

Go on, then, I'll admit it wasn’t that bad, even in the rain. (Did I just say that out loud?) I can only think this was down to Lloyd keeping my spirits up. He also pointed out that varying the terrain and running on softer ground is a lot less stressful on your joints. It was a great way to get into running and I’ll be intrigued to see if I'm ever able to complete a parkrun (parkrun.org.uk) without stopping… 

So, the big question: would Tina try it again? Yes, I already have! With the help of my very patient, marathon-running boyfriend, I upped the ratio so I can now run for longer and walk for shorter periods. And after a particularly frustrating train journey out of London at the weekend to visit my folks in Suffolk, there was nothing for it – I had my trainers and the countryside on my doorstep: I was going for a run.

I even stopped the obsessive 60-second-clock watching. Not that this particular run didn't come with its share of danger moments: farmers with guns, dog walkers, a fallen tree in my path and, worst of all, forgetting to put a bra on! But all my train traumas were soon a distant memory. How satisfying.

I now have to clean my trainers for all the right reasons (NOT because I've been doing the gardening in them). I may need a second pair – I may even have to venture into a sports shop. Note to self: pick up a sports bra while I’m there.

NEXT TIME: Tina tries those big scary machines at the gym

Tina tries… an aqua class

By Tina Betts

Tina risks getting her face wet in the hope it will do something spectacular to her body…

I'm no mermaid. At the school swimming gala I was always the one having to start in the pool because I couldn't dive in. An underwater wardrobe malfunction aged 14 (in front of the boys – of course!) didn’t help my confidence, but I’ve moved on. And since a friend taught me how to swim the breast stroke correctly, I'm not averse to getting my face wet, just so long as I can still touch the bottom!

I must admit lane swimming sounds as dull to me as running on a treadmill, though, so I'm quite excited by my first aqua class with Cheryl. I've even got the perfect cossie - the websites call it a legsuit, but I prefer to call it my Victoriana. It’s basically an all-in-one with shorts and it’s perfect for holding all the right bits in and making you feel secure when stepping out of the changing rooms (take that, class of ’86!).

So I'm raring to go. I’ve been warned this is not about fancy footwork – it’s a proper workout, but your body and joints are completely supported, ‘like gloves around a hand’, as Cheryl explains. 

The pool is the perfect temperature and once I've got the hang of facing the right direction and minimising my splashing (I did notice the other members of the class giving me a wide berth!), I'm smiling and having fun. The challenge of getting an ‘eddy flow’ is particularly good – that’s where the whole group runs in one direction for a few strides, then abruptly changes direction. A great mix of different exercises means you get a good workout without the pain of not being able to walk the next day.

And I've been back. Unlike my Spanish class, I haven’t had to force myself to join in Cheryl’s aqua class after a rubbish day because the old endorphins kick into action and I always feel loads better afterwards. I’m conscious I need to keep my new exercise regime varied, so I guess that's where Lloyd steps in again. I wonder what he has lined up for me next? Oh, my lord, I do believe I'm getting excited!

Cheryl Stafford is a personal trainer at Nuffield Health (nuffieldhealth.com). For anyone interested in what’s actually happening to your body underwater, here’s what Cheryl told me…

·       Water provides hydrostatic pressure, which basically means pressure all around the body (rather like a glove around a hand). This aids blood circulation and has a massaging effect on the muscles.

·       Water protects the joints from impact, so you’re able to replicate high-impact land moves more safely and for longer periods of time. The cooling effect of water also allows for a quicker recovery.

·       Water provides frontal resistance – basically, the harder you push, the harder the water pushes back! The same movement on land will be approximately 12 times harder in the water, so you use far more energy.

·       Water provides a dual concentric contraction, which means both your front and back muscles have to work concentrically as water exerts force all around the body. In land-based exercises you work against gravity, so one muscle is working eccentrically (ie lengthening), while the other is contracting or shortening. The eccentric contractions are related to DOMS (Delayed Onset Muscle Soreness, ie not being able to walk downstairs the day after a workout!). This is less likely in an aqua class as it’s difficult to work a muscle eccentrically.  

·       The water turbulence requires you to be more balanced and so results in greater postural gains.

·       Working against the eddy flow or turbulence is very difficult and so increases intensity – for example, when you’re running in a circle and are then required to change direction. This principle can be used a lot in aqua exercises. The turbulence is increased when there are more people in the pool, working in opposite directions, and when the pool wall is higher than the water level, as the water rebounds back off the wall.

·       It’s an ideal complement to a weight-based routine as you’re using muscles differently. The body adapts to exercise, so there are diminishing returns if you’re constantly doing the same thing. In addition to a varied exercise regime, you should change your routine every 6–8 weeks to prevent de-training.