"No runner should enter The Great Wall Marathon believing that this is an easy course."
"However, no one shall think this is an impossible challenge reserved exclusively for a running elite. It takes a lot of training and willpower to succeed but on average, 25% of the earlier "combatants" has premiered as marathoners on the Great Wall. Don't be scared; just make sure to come prepared. Click here to view the altitude levels of the run.
“Success depends upon previous preparation, and without such preparation there is sure to be failure.” - Confucius
The 5164 steps of the Great Wall will put your physique to the test, and the breathtaking surroundings of Tianjin Province will compete with your tired muscles for attention." -The Great Wall Marathon
Elise's Fitness Plan
Frequency: 3-4x a week
Intensity: 65-75% of my max heart rate (150-163bpm)
Time: 15-20 mins
Type: Running continuous and Intervals (25 mins jog 3 min run 2 min x5)
Goal #1: Reach 35 mins of continuous running in 3 weeks. Progress by increasing time by 2-5 mins per session.
I have started Goal #1 this week by running 3 times. I train at a local fitness facility on an indoor running track. I start all my workouts with a 5-7min warm up jogging and dynamic stretching, such as jogging with my knees high in the air.
Cardiovascular training includes a combination of intervals and continuous running. I use a heart rate monitor to measure the intensity of my run and the rate of recovery during jogging. A heart rate monitor allows me to exercise at the proper intensity level for an extended period of time. If your heart rate gets too high your activity can become counter productive, if it is too low you are not getting any substantial health benefits. Your training heart rate can be calculated using the Karvonen method, which inputs your age and resting heart rate into a formula.
Exercise intensity:
- 55-65%: "Fat burning zone", weight control and uses fat as fuel
- 65-75% "Cardio benefit zone" , endurance and uses fat and carbohydrates as fuel
- 80% and up: "Anaerobic zone", short duration for strength, power and speed using carbohydrates for quick energy
Physical activity promotes good health and reduces the risk of cardiovascular disease.
How much physical activity is needed to achieve these benefits?
The Public Health Agency of Canada supported the Canadian Society for Exercise Physiology (CSEP) in reviewing the scientific evidence on physical activity and developing new physical activity guidelines.
Adults (18- 64 years)
- Accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more. For example, before work, during your lunch break and after work can add up to 30 mins a day.
- Add muscle and bone strengthening activities using major muscle groups, at least 2 days per week. For example, if you don't have access to a fitness gym, take the stairs instead of the elevator.
- More physical activity provides greater health benefits
Moderate-intensity physical activities will cause adults to sweat a little and to breathe harder. Activities like:
• Brisk walking
• Bike riding
• Brisk walking
• Bike riding
Vigorous-intensity physical activities will cause adults to sweat and be ‘out of breath’. Activities like:
• Jogging
• Cross-country skiing
• Premature death
• Heart disease
• Stroke
• High blood pressure
• Certain types of cancer
• Type 2 diabetes
• Osteoporosis
• Overweight and obesity
And can lead to improved:
• Fitness
• Strength
• Mental health (morale and self–esteem)
Pick a time. Pick a place. Make a plan and move more!
- Join a weekday community running or walking group.
- Go for a brisk walk around the block after dinner.
- Take a dance class after work.
- Bike or walk to work every day.
- Train for and participate in a run or walk for charity!
- Take up a favourite sport again or try a new sport.
- Be active with the family on the weekend!
For more information on Physical Activity Guidelines for children, youth and older adults: www.csep.ca/guidelines
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