Whether this is your first serious running event, or you’re a seasoned veteran, training for any labour intensive event isn’t easy.
To make sure you’re in fit, fighting form, not just on the day, but in the lead up to your event, it’s important to train hard, fuel your body, and keep your motivation strong.
To get you race day ready, we’ve compiled some of our top tips.
MAXIMISE YOUR TRAINING
The key to successful training is all about endurance and conditioning, however with events like Richmond RUNFEST and Ealing Marathon just around the corner you might be looking for a quicker solution to ensure your body is up to the task.
If you find that you’re running out of time and falling behind in your training schedule, here’s a few workouts bound to increase your cardiac health and get your across that finish line.
It’s certainly not just for ladies in lycra.
Aerobics provides an intensive, full-body workout, proven to stimulate heart and breathing rates to increase in a way that can be sustained throughout the entire duration of an exercise session. Incorporating an aerobics class into your training plan is a sure-fire way to strengthen your cardiovascular health and condition your body for race day.
There’s a good reason HIIT is the latest fitness craze among beginners and serious athletes alike. High intensity interval training (HIIT) is a give-it-your-all style fitness technique, with intense bursts of exercise, followed by short recovery periods. If you’re short on time, a HIIT session can be completed in less than 30 minutes, without the need for equipment.
Interval training is essentially weight training for your heart – strengthening your cardiovascular system, while improving your overall performance.
Just like HIIT, interval training is a great way to get the most out of a workout when you’re short on time. Simply jump on the treadmill for a 20 minute interval session, alternating between sprinting and rest for one minute each. Interval training is a great option for athletes looking to combine high intensity cardio with muscle sculpting.
FUEL YOUR BODY
You’ll be happy to know that refuelling is all about carbs! The Australian Institute of Sport suggest:
- Refuelling the muscle and liver glycogen (carbohydrate) stores
- Replacing the fluid and electrolytes lost in sweat
- Manufacturing new muscle protein, red blood cells and other cellular components as part of the repair and adaptation process
- Allowing the immune system to handle the damage and challenges caused by the exercise bout
Bring back the carbs!
The carbs you eat after your workout help to heal, strengthen and prepare you for your next fitness session. Stay away from white flour. Try whole-wheat pasta, Lentils or Quinoa. These will not only fill you up and help you recover, but they are also delish and easy to prepare. Pritikin explains the difference between good and bad carbs.
Make Protein your friend
Make sure you are eating enough protein. As the predominant component of muscle tissue, protein helps build new muscle fibres and repairs tissues damaged during your workout.
Prepare your body to go the distance
The last thing you want to take home with you after your race is an injury. Strains and sprains are all too common when it comes to running marathons, so it’s important to take precautions!
Your best friend on race day will be kinesio tape. If you know you’re prone to rolling ankles, or spraining knees, kinesio tape can be applied to the affected areas to prevent potential injury.
So there you have it, you’re officially ready to take on the world!