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Prepare yourself for charity events» Whitchurchâ€"Stouffville walkers Get ready for warmer weather Before tying your laces and heading out the door, the first thing tqestablish is the distance you plan to run or walk, allowing sufficient time to train. If you plan on participating in a five-kilometre walk, you need to walk regularly for at least four weeks prior to the event, says loan Machin, fitness director at Timber- lane Athletic Club in Aurora. “You can’t go out there cold," Ms Machin says. “You need to ease your way into it and bu_i}d up to it.” BY AMANDA PERSICO apersico@yrmg.com As winter comes to an end. spring hits the ground running Now is the perfect time to start training for that charity run or walk in which you plan to take part when the weather gets better. Running has a greater impact on the body and you need at least four to six weeks of training for a S-km Start by walking at least 30 min- utes several times a week After you become comfortable walking and keeping pace, alternate walking and jogging along the same route until you are running more than walking. The main thing is to prepare “Start to track your mileage on a treadmill, in the mall or outside if the weather permits," she says. “Each tinie, take it a little far- that." You want to be able to hit your desired distance two or three times before the actual walk, Ms Machin said. If you plan to run. you need to build stamina. If you are new to walking, Ms Machin suggests starting with a 1km route and build up from there. ‘You can’t go out there cold.’ W “ ' ‘ mm n” w v ‘ . m r ‘ v. #1‘1’1, . ‘ ‘ . M,~I:H,}~xi4ip4~ Start out slowly with proper gear, expert advises Walkersin Stoufl'ville’s Terry Foxrun lastyear.To avoid injury,makesure you properiytrain for dmtdmfityevent inwhichyouplantopaxficipatedfisycar.$tartslowlyandbuild uptoyomtargetdistancgewertssuggest your body, Ms. Machin says. “Stretching after. helps return your muscles to their resting length. You need to allow time for your muscles to accommodate the change." And that starts with a warmup and stretch routine before you start, then a cool down and another stretch routine when you finish. “You need to do lots of stretch- ing," Ms Machin says. “You can't just start full on." Ms Machin suggests warming up before stretching by walking slowly for five minutes, stretching and then reaching your pace. Btit before you can feel the wind at your back, you need to assess what you're wearing. “Stretchinkbefok you start lim- bers up your muscles," Ms Machin says. The first step is finding the per- fect pair of shoes. » SPEND ‘I'IIIE: Walk and run in the shoe. Don’t buy shoes because they worked well for someone else. Test them out. > COME PREPARED: Iake along your oId shoes,a pail of running socks and your orthotics. Store staff can “read”your wear pattem. b SPEAK UP: Share your mnning history, goals, past injuries, the type of training you do and what has or hasn’t worked for you in the past. v COMPARE: Select two or three models that work best for your foot function. Compare the fit of each TIPS FOR OHOOSINO PROPER FOOTWEAR and then stand, walk around and run in each shoe to feel how it performs. D CHOOSE WISElY: Running shoes are designed for a forward motion and cushion the impact specific to running. Cross trainers and aerobic shoes are designed for more lateral support and toe flexibility. If you use them as your running shoes, you’ll rislr injury. } REPLACE: The key to keeping off the injury list is replacing your shoes once they begin to wear or break down. Somce:runningroom.com SUN-TRIBUNE FILE PHOTO Have something to say about these or other stones? E-mail us at jmasonOyrmgmm A line of regulax gas will cost you about $1 in Stoufi'ville, but atripupnorthonHwy.48to Aurora Road will find the price closertchents. Ultramar, Whitchurch- Smuflvfllds newest gas station. has been holding its price for a litre of regular petrol at 91.5 cents for the past week. Some other Ballantrae-area stations are matching the price, readers The average price for a litre of regular gas in Toronto is 99.859 cents, while the Ontario aver- age is 99346 cents a litre, as of yesterday. The national average is 101.909 cents a litre. CatchflnalsdaysofGamos onmllyblgscmons Want to enhance your view- ing experience during the last two days of the Vancouver Olympics? You can host an Olympic party or bring your party to a Stouffville eating/drinking establishment to watch the action on multiple screens. You can catch the Olympics in grand style at some York Region movie theatres, includ- ing Silvercity at Green Lane and Yonge Street in East Gwilimbury and Cineplexes on Hwy. 7 in Markham and Bayview Avenue in Aurora. A day pass is $10. According to Torontogaspric- es.com, 8380 at Bloomington Road and Hwy. 48 is charging 96.9 cents/ litre for regular gas. Mac's on Main Street wanted 99.5 cents and across the street at Canadian fire, they were charg- ing 99.7 cents Friday. Gas war In Ballantme The price for a barrel of crude oil is US$78.740. Whitchurch-Stouffville News Digest Visit yorkregior:.. um for more on these and other stories SOUND OFF â€" Sandra Bolan