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The EraThe Banner Thursday Feb 2010 Bi ActiveLife THIS WEEKS ACTIVITY Prepare yourself for charity walks Start out slowly with proper gear expert advises 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 Before tying your laces and heading out the door the first thing to establish is the distance you plan to run or walk allowing sufficient time to train If you plan on participating in a fivekilometre walk you need to walk regularly for at least four weeks prior to the event says loan Machin fitness director at limber- lane Athletic Club in Aurora Running has a greater impact on the body and you need at least four to sue weeks of training for a 5km You cant go out there cold You cant go out there cold Ms Machin says You need to ease your way into it and build up to it If you are new to walking Ms Machin suggests starting with a lkm route and build up from there Start to track your mileage on a treadmill in the mall or outside if weather permits she says Each time take it a little far ther 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 Stan by walking at least 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 To avoid injury make sure you properly train for that chanty walk or year Start slowly and build up to your target distance experts suggest which you plan to participate this your body Ms Machin says And that starts with a 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 TIPS FOR CHOOSING PROPER FOOTWEAR I I full Ms Machin suggests warming up before stretching by walking slowly for five rninutes stretching and then reaching your pace Stretching before you start lim bers up your muscles MMachin Stretching after helps return your muscles to their resting length You need to allow time for your muscles to accommodate the change But before you can feel the wind at your back you need to assess what youre wearing The first step is finding the per fect pair of shoes SPEND TIME Walk and run in the shoe Dont buy shoes because they worked well for someone else Test them out COME PREPARED Take along your old shoes a pair of running socks and your orthotics Store staff can wear pattern SPEAK UP Share your running history goals past injuries the type of training you do and what has or hasnt worked for you in the past COMPARE Select two or three models that work best for your foot function Compare the fit of each and then stand walk around and run in each shoe to feel how it performs CHOOSE WISELY Running shoes are designed for a forward motion and cushion the impart 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 youll risk injury REPLACE The key to keeping off the injury list replacing your shoes once they begin to wear or break down Sonne HEALTHY LIVING HOW YOU CAN HELP The YorkDurham Aphasia Centre seeks help throughout the region Volunteers are needed to assist for threeandahalf hours each week with various com munication activities based on music art cooking reading and writing Volunteers will be provided with complete training and growth opportunities The YorkDurham Aphasia Centre is a centre for adults with communication difficulties For more information email volunteerydaconca or call Performers needed If you sing dance or even jug gle the Multiple Sclerosis Society of York Region needs your help The organization seeks vol unteer entertainers for its annual walk in Newmarket April Entertainers including sing ers dancers jugglers and bands are sought to entertain more than BOO participants along the route from am to 1 pm Those interested should call Becky Mitts at 8002687582 Learn to help others A new mental health educa tion program is aimed at assist ing families and caregivers The program is Intended to provide deeper understanding of mental illnesses treatment options and effects of medica tion as well as best practices to support your loved one and help become aware of community Sessions begin March 3 from 7 to pm at the Newmarket Canadian Mental Health Asso ciation office Gorham St For more information or to register call Dani Salerno at Things You can do This Weekend HEART HEALTHY Senior Healthy Heart lifestyle Show Sunday at Clock Tower Inn Retirement Residence Mam St Newmarket Call 2 PEANUTS SING Aurora Performing Arts Group presents the musical Youre A Good Man Charlie Brown start ing today at Newmarket Theatre For details visit GUESS WHAT Newmarket Psychic Expo this weekend at Newmarket Commu nity Centre Doug Duncan Or SCREEN Catch the Olympics in grand style at at Green Lane and Street and on Bay- view Avenue in Aurora Day pass is STEP BACK Check out History Hands On in Winter Saturday noon to at Whitchurch Stouffville Museum 1 Woodbine Ave Visit commuseum for details HELP FOR HAITI Benefit concert Sat at pm at Lions Hall Visit 7 BOM EM Crack open a novel during Freedom to Read Week which contin ues until Saturday For more details visit freedomtoreadca ITS A SECRET Aurora Performing Arts Group presents The Secret Garden start ing tomorrow at Newmarket Theatre For details and tickets visit SINGING BLUES York Regional Police Chorus performs Sunday at pm at Leslie St Sharon GET MOVING York Region has updated its website of things to do this season Visit 8 Ipsychicj Collins DSshl Sunday April 11th 2010 10 am 4 I Everything you need to plan your dream wedding Door Prizes Free Parking Preregister by March 31 2010 for you and a friend to attend for free Reply to ahughes5 yrmgcom or call 18882117288 ext 253 yum included Willi Presented by February 26 27 28 Admission 800 Good all Weekend Newmarket Community Centre Downtown 200 Doug Duncan Drive Timothy St Main St For more information call 18882117288 ext 253