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Because the BTEC 1st is awarded at three levels, pass (bronze), merit (silver) and distinction (gold), assessment materials must reflect the distinctions between the three. Generally, for a pass, you just need to ‘describe’, say, how the heart works (eg as a pump to supply oxygenated blood to working muscles). For a merit, however, you may be asked to go on to ‘explain’ the blood flow through the heart and its distribution throughout the vascular system. Finally, for a distinction, you will often be asked to ‘evaluate’ or ‘analyse’ something, for example, the effects of aerobic and anaerobic exercise on the heart.

This makes sense in terms of learning theory as it provides a hierarchy of competences for assessors to recognize and evaluate. But in practice, for you as the learner, the boundaries between the three can appear blurred. For example, as second nature, many of you will ‘explain’ as part of your description and therefore achieve two tasks in one. Please don’t hesitate to contact your assessor if you have any questions about assessments. S/he is there specifically to help you. And it’s better to do this than to ask the forum – like ‘phoning a friend, they might know . . . but then again they might not!

Probably the most common mistake people make is to do too much too soon so our first piece of advice would be to walk before you run. Start by walking briskly enough to work up a sweat and get your heart pumping - for about half an hour at a time. (If you’re using a treadmill, you can walk on an incline.) When you’re used to this, start to add in a few minutes of jogging.

At first, the time you spend walking will be greater than your jogging time. Your aim will be to reverse this position. First, work up to the point where your exercising time is split 50:50 between brisk walking and jogging/running and then increase your jogging until you can keep it up for the half hour session.

How long should this process take? That depends on your starting fitness level. Ideally, you should always be able to talk as you go so you should use this as a guide to pacing yourself. It’s the challenge to your body’s systems that increases your fitness so you do need to push yourself – though not to the point of pain or sickness. And in early days, it’s wise to increase your distance rather than your pace. So once you’re up and running for 30 minutes, try to increase it to 35 or 40.

There are loads . . .

Safe, regular jogging or running means that you will:

• Reduce the risk of premature death (by as much as 40%!)
• Reduce the risk of developing and/or dying from heart disease
• Reduce high blood pressure and the chances of developing it
• Reduce high cholesterol or the risk of developing high cholesterol
• Reduce the risk of developing colon cancer and breast cancer
• Reduce or maintain body weight
• Reduce the risk of developing diabetes and other weight-related conditions
• Build and maintain healthy muscles, bones, and joints
• Reduce depression and anxiety
• Feel good about yourself and generally enjoy life more.

We can’t think of any more at the moment but we think there are enough reasons here to give it a go!

None – but we use the two terms because people often think ‘running’ isn’t for them but that they might be able to manage to jog. Generally speaking, we understand ‘jogging’ to be running but at a slower pace.

Some people say that the difference can be found in attitude. If you go out with a couple of friends, around the local park, chatting without even looking at/thinking about the time then you’re definitely a jogger. If, on the other hand, you’re serious enough about things to set your watch as you leave the house, to time your efforts, then you’re a runner.

But really, who cares?

It’s true that runners do, from time to time suffer injuries because of their passion – torn muscles, sprained tendons and ligaments. Some even trip as they’re putting on their shorts and injure their backs tying their shoelaces, ROSPA reports.

You have to weigh against this, however, the accidents and conditions that are less likely to occur as a result of your participation in running. As a fit runner, your balance will improve (especially if you run on a variety of surfaces including uneven ones such as tracks and grassland). You’re therefore less likely to fall in general terms. And if you do, your stronger bones and connective tissue will hold up better to the stress of it, resulting in less injury. You’ll be able to manage the stresses and strains of everyday life with less chance of, for example, getting a bad back. And of course none of this includes the added benefits in terms of reduced ill health (see ‘What are the Benefits of Running?’)

Think about it like this. As with any other sport, running has its hazards. But the risk of any of those hazards resulting in accidents can be vastly reduced by some simple measure you can take:

ALWAYS warm up before going for a run. Start by walking.
Although arguments about pre-exercise stretching continue, no-one has shown that it’s bad for you! ALWAYS stretch before going out or on the treadmill.
Follow the beginners’s guidelines (see ‘Where do I start?’) and don’t be tempted to do too much too soon (one of the commonest causes of injury and VERY frustrating).
Increase your distance by no more than 10% per week
Rest on at least two days per week
Don’t be tempted to run if you have pain in a muscle or joint. Rest and seek medical advice if necessary. It’s unlikely to go away if you continue to run on it and most probably it’ll get worse, resulting in rest and a big gap in your training.

Try to run with someone else. If you run alone, vary your route and the time of day you run. It’s a good idea, too, to carry some ID (go to http://www.coco.org.uk and help a charity while keeping yourself safe).

You can work this out in a number of ways:

With a map and a piece of string by marking your route, tracing the route with the string, measuring the string and working out the distance according to the map’s scale.

By cycling or driving the route and measuring with a mileometer (a car’s not so good for this because you’re always running along a traffic route).

With a handheld GPS.

Using sites on the internet. Recently a number of sites have appeared that allow you to identify your route and map it with your mouse. Visit:

http://www.runningahead.com/tools.aspx
http://www.runlondon.com (not just London! Key in your postcode in routefinder)

Using specialist software. Go to http://homepages.tesco.net/~criticalpath/accuroute/

This largely depends on how often, and far, you run. Generally, however, it is agreed that it is important to invest in supportive footwear that will provide cushioning for joints. A pair of standard trainers should be enough for most people until they’re really hooked and their mileage demands a higher performance shoe.

It’s best to go to a specialist running shop for your shoes rather than to a high street general sports shop where assistants may not be runners. A specialist shop will employ people who can advise you on your foot shape as well as size and, if there’s a treadmill in-house, they may even be able to watch you walking or jogging and provide shoes that suit your gait. It’s better to shop for your running shoes later in the day when your feet have swelled a bit, and to take your running socks with you so that you can make sure you get a pair that fit snugly.

Good footwear is an investment. You’re unlikely to get a good pair of shoes for less than £50. Search for suppliers by asking around, using the internet or contacting a local running club for advice.

It’s true that runners do, from time to time suffer injuries because of their passion – torn muscles, sprained tendons and ligaments. Some even trip as they’re putting on their shorts and injure their backs tying their shoelaces, ROSPA reports.

You have to weigh against this, however, the accidents and conditions that are less likely to occur as a result of your participation in running. As a fit runner, your balance will improve (especially if you run on a variety of surfaces including uneven ones such as tracks and grassland). You’re therefore less likely to fall in general terms. And if you do, your stronger bones and connective tissue will hold up better to the stress of it, resulting in less injury. You’ll be able to manage the stresses and strains of everyday life with less chance of, for example, getting a bad back. And of course none of this includes the added benefits in terms of reduced ill health (see ‘What are the Benefits of Running?’)

Think about it like this. As with any other sport, running has its hazards. But the risk of any of those hazards resulting in accidents can be vastly reduced by some simple measure you can take:

ALWAYS warm up before going for a run. Start by walking.
Although arguments about pre-exercise stretching continue, no-one has shown that it’s bad for you! ALWAYS stretch before going out or on the treadmill.
Follow the beginners’s guidelines (see ‘Where do I start?’) and don’t be tempted to do too much too soon (one of the commonest causes of injury and VERY frustrating).
Increase your distance by no more than 10% per week
Rest on at least two days per week
Don’t be tempted to run if you have pain in a muscle or joint. Rest and seek medical advice if necessary. It’s unlikely to go away if you continue to run on it and most probably it’ll get worse, resulting in rest and a big gap in your training.

Try to run with someone else. If you run alone, vary your route and the time of day you run. It’s a good idea, too, to carry some ID (go to http://www.coco.org.uk and help a charity while keeping yourself safe).

None – but we use the two terms because people often think ‘running’ isn’t for them but that they might be able to manage to jog. Generally speaking, we understand ‘jogging’ to be running but at a slower pace.

Some people say that the difference can be found in attitude. If you go out with a couple of friends, around the local park, chatting without even looking at/thinking about the time then you’re definitely a jogger. If, on the other hand, you’re serious enough about things to set your watch as you leave the house, to time your efforts, then you’re a runner.

But really, who cares?

There are loads . . .

Safe, regular jogging or running means that you will:

• Reduce the risk of premature death (by as much as 40%!)
• Reduce the risk of developing and/or dying from heart disease
• Reduce high blood pressure and the chances of developing it
• Reduce high cholesterol or the risk of developing high cholesterol
• Reduce the risk of developing colon cancer and breast cancer
• Reduce or maintain body weight
• Reduce the risk of developing diabetes and other weight-related conditions
• Build and maintain healthy muscles, bones, and joints
• Reduce depression and anxiety
• Feel good about yourself and generally enjoy life more.

We can’t think of any more at the moment but we think there are enough reasons here to give it a go!

Probably the most common mistake people make is to do too much too soon so our first piece of advice would be to walk before you run. Start by walking briskly enough to work up a sweat and get your heart pumping - for about half an hour at a time. (If you’re using a treadmill, you can walk on an incline.) When you’re used to this, start to add in a few minutes of jogging.

At first, the time you spend walking will be greater than your jogging time. Your aim will be to reverse this position. First, work up to the point where your exercising time is split 50:50 between brisk walking and jogging/running and then increase your jogging until you can keep it up for the half hour session.

How long should this process take? That depends on your starting fitness level. Ideally, you should always be able to talk as you go so you should use this as a guide to pacing yourself. It’s the challenge to your body’s systems that increases your fitness so you do need to push yourself – though not to the point of pain or sickness. And in early days, it’s wise to increase your distance rather than your pace. So once you’re up and running for 30 minutes, try to increase it to 35 or 40.

Because you’re worth it