Training Program & Nutrition
7-WEEK TRAINING PLAN
When you start training for a 5km run, Physiotherapy student, Kathryn, recommends the following tips and ways to avoid common mistakes.
CLICK HERE to download our 7-week training program for runners with low levels of endurance fitness
- Ensure you have appropriate footwear before starting a running program. Speak to your local footwear specialist about what you’ll be doing to find out the best shoes for you.
- Ease into your running program. Starting too hard and fast puts you at risk of injury. Follow our training guide for a graduated start to the 5km run.
- The cross training component of the program is there to give you a bit of variety throughout your training. Endurance activities like swimming, cycling and hiking are great. Do something you enjoy!
- Muscle soreness is to be expected when you first start an exercise program. This should lessen as you improve your fitness over the next few weeks. Consult your health professional if you experience persistent or worsening pain.
- Complete an adequate warm up and cool down for each work out. This can consist of a brisk five-minute walk, followed by some stretching.
- There are lots of great smart phone applications to make interval training easier. The can play sounds that tell you when to run and walk, or can change your music according to what you’re doing.
NUTRITION AND EXERCISE
When you are exercising and training for a fun run, Naturopath, Krissy explains that it is essential to be fueling your body with fresh foods, jam packed with performance boosting vitamins and minerals. It is integral that you are consuming adequate amounts of protein, carbohydrates and also good fats which not only help your body recover and re-fuel but also to become stronger and more vital. Another essential component of a healthy training diet is ensuring that you are replacing any lost fluids by drinking fresh clean water. CLICK HERE to download an example of a weekly meal plan |  |
