Not your average great grand father, Fauja Singh has completed nine full marathons since taking up runing aged 89, when he moved from India to east London1. Nicknamed the “Turbaned Tornado” by his fans, the 106-year-old is the world’s oldest marathon runner and became the first centenarian on record to complete a marathon after finishing the Toronto Waterfront Marathon in 2011 in eight hours, 11 minutes and six seconds. He was a torchbearer for the 2012 London Olympics before retiring from competitive races in 2013 after a 10K in Hong Kong. “I am benefiting from years of running and am able to enjoy life,” says Singh, who still jogs every single day.
Although I have never completed a marathon like Fauja, however I jog every single day. I developed the habit of running daily in 2012 and I must confess that I have been enjoying it. Running is probably the cheapest, quickest, the most invigorating and (for many) the most enjoyable way to get and stay fit. Running for me has a twofold purpose. It is a stress reliever and it is also an opportunity for me to meditate and spend time in prayer. Perhaps you want to begin to run for 10-20 minutes every day or at least three days a week, the sessions2 below will be of help.
You have 10 minutes: Warm up with one to two minutes of brisk walking, then alternate two minutes running with 30 seconds walking. If you feel good, gradually increase the speed of your run segments. Repeat three times.
You have 20 minutes: On an out-and-back route, walk for one minute, then alternate 30 seconds walking with 30 seconds running for three minutes. For the next six minutes, run/walk using any ratio you wish. At the 10-minute mark, turn around. Heading back, run/walk whatever ratio you like, but pick up the pace during the run portion. Cool down for one minute.