The Lake Macquarie Running Festival is being held on August 25 and this year is its 35th anniversary. Organiser Kate Griffith said numbers were up and as part of the celebrations they would be honouring the Legends of Lake Mac.

"We wanted to really acknowledge those runners who have supported this event and having people like Al telling their stories has been great," Kate said.

They are people who have taken part in 10 or more years and include Alan McCloskey.

The 66-year-old local legend is known as the grandfather of running in the Hunter running community. You might have seen Macca's Mob running at local events and they will be out in force at the Lake Macquarie festival.

He calls himself a "recreational" runner and running coach and is all about running for enjoyment and longevity.

In 46 years of running Alan has covered over 150,000 kilometres and has been a regular participant in the Lake Mac event, which started as a half marathon only.

Now it has expanded to also offer 10.5km and a kids' 4km scamper.

"Our youngest entry at the moment is five and the oldest 83," Kate said.

When I spoke to Alan last week, it was is clear he is passionate about getting as many people possible running and running for the enjoyment and health benefits.

"I'm just a recreational running guy and my priority is the health and well-being of the recreational runner," Alan told me.

He believes the longevity of elite runners is limited because of the hard training required.

His tips to longevity include "not going too hard, knowing your ability and not running to extreme".

"Anyone who wants to train with us can come and just join as a recreational runner with no emphasis on podium finishes," Alan said.

"The segregation from the elite to the recreational runner is huge and the recreational runner has just got to find their own ability.

"My group only do one month every year of PB at parkrun. They're allowed to do one PB in September and the rest of the time it is about fun. We don't want this really hard grind. We just have fun with running and it's a great pursuit. It is a bit of a hard thing but let's make it fun. My lifetime goal is to get people running who have never run."

All through Alan's running career he has run four half marathons in one year then one marathon the following year which he has found to be "a great formula".

"We don't use the terms fast, slow or quick. We use rhythm, depth and control," Alan said. "And things like the Lake Macquarie running Festival are events, not races. And we say, we're going to have a great time at this event. And there's never such thing as a bad run."

Entries are still open for the Lake Macquarie event. You can find out more about it at www.lakemacrunning.com.

Lake Macquarie Running Festival, Lake Macquarie, August 25: Celebrating its 35th year, this running festival offers a range of distances. There is a 21.1-kilometre half marathon, 10.5km and kids 4km.

Wollombi Wild Ride, Wollombi, September 7: Featuring 13.5-kilometre, 30km and 60km courses, this is one for the novice to the experienced mountain biker and one for the whole family.

Fernleigh 15, Fernleigh Track, October 20: A 15-kilometre running or walking event which is staged along the Fernleigh Track from Adamstown to Belmont. It can also be done as a five-person relay.

The countdown is on with spring less than two weeks away. Here is a session to help see out winter:

Pick six exercises. Perform each for 90 seconds, then 60sec, then 30 sec. Add a 30sec rest in between. Make the rest longer if you need and adjust the working time as well to suit your level of fitness. That could mean repetitions for 30 or 60sec each time.

The exercises might be squats, push-ups, dead lifts, rows/pull-ups, lunges, opposing arm and leg raises/hover.

So, for example, the first set would be 90sec squats, 30sec rest, 60sec squats, 30sec rest, 30sec squats, 30sec rest.

Send your health and fitness news to r.valentine@newcastleherald.com.au.

Renee Valentine is a writer, qualified personal trainer and mother of three.