SUbaru TRAINING programme
Need to prepare for #RTB2019 but not sure where to start? Say no more.
Our friends at Subaru have put together the perfect 8 week training programme! We’ve got one for Beginners and one for Intermediates so choose your level to get moving.
Preparing for an event like the Ports of Auckland Round the Bays can be challenging if you don’t know where to start. Subaru have some tips and tricks to help you as you train for the big day on 3rd March 2019! Making sure you fuel your body with the right foods, keeping hydrated and mixing it up with cross training exercises are important to help you keep on track. Check out all their tips on how to get the family involved and more below, as well as some special motivation from our friends Art and Matilda!
Nutrition is so important to runners, because what you put in your body turns into the fuel that powers you to keep going. If you fill up on foods that are high in sugar you will peak and burn out, as sugar is an unsustainable fuel. Ideally, a well-balanced diet of fruit & veggies, and good carbohydrates such as oats, kumara, wild rice, bananas & chickpeas will help sustain you when running. Easily absorbed proteins are also the most efficient way to keep your body fueled for all your training.
The optimum time frame of getting good proteins into the body post-training is 30 mins after you’ve finished exercising. A 20-40 gram dose effectively stimulates muscle protein synthesis, the process that helps promote the muscle repair and growth after exercise.
Natural anti-inflammatories are another good thing to incorporate into your training diet. It’s good to go for variety and lots of colour. Research has shown that Vitamin K which is found in rich leafy greens like spinach and kale can curb inflammation, as does broccoli and cabbage. And the substance that gives fruits like cherries, raspberries, blackberries and beetroot their colour is a type of pigment that also helps fight inflammation. Turmeric is another fantastic natural anti-inflammatory as it contains Curcumin. This ingredient has powerful antioxidant effects because it neutralizes free radicals on its own but also stimulates your body’s own antioxidant enzymes.
Benefits of Cross Training
Cross training is a great alternative to running, as it aids in injury prevention through resistance training and is also helpful when you are injury prone. Alternative training ideas are going for a swim, spin class, rowing session etc. This is beneficial as you still get your heart rate up but there is little to no impact going through your body and joints.
Resistance training is essential to improve stability and muscular endurance for sustained activity. Single leg movements are perfect if you are training for a run as you are never on both feet at the same time. Types of resistance training for your legs can include: single leg press, single leg calf raises, single leg squats, single leg deadlifts and many more. Single leg workouts help to improve balance and stability on each leg, ensuring each side is worked equally and therefore improving any imbalances.
Ensure you add some core and upper back exercises into your sessions to improve posture and keep your hips forward whilst running. If you are unsure what sort of resistance exercises you should be doing for your body and the type of results you want to achieve, getting a training programme tailored for you by a professional trainer can help you fine tune your training needs. This will help you master the right technique to optimise the benefits of the exercise. These don’t have to performed at a gym and can be done at home using body weight.
Hydration is essential to maintain blood volume, regulate body temperature and allow muscle contractions to take place. During exercise, the main way the body maintains optimal body temperature is by sweating. Drinking fluid during exercise is necessary to replace this loss of fluids caused by sweat. Always start your run well hydrated as this will lower the risk of becoming dehydrated during your race. Plain water alone is an effective drink for fluid replacement, especially in low intensity and short duration sports. However, if carbohydrate and electrolytes are added to water like in a sports drink, performance can be enhanced, especially in high intensity and endurance sports.
Getting the family involved
If you’re training for an event, it’s great to try and get your kids involved too. Initially, you can encourage them with fun based exercises to build up distance, such as run 1 lamp-post, walk 1 lamp-post, or laps round the park. Encouraging a reward system for realistic goals achieved, such as first 1km, first 2km, first 5km can also be a good way to keep them engaged. Also getting them on their bikes with you while you train can be a fun alternative to build up some stamina.
Remember, running should be fun so keep it light and enthusiastic and encourage your kids to keep going. Suggesting that you run to the shops as a family, or jogging parts of the school run can be different ways to integrate exercise into daily routines. They don’t have to run the full distance, just as long as they are running some of it there will be benefits over time. Kids naturally mimic what we do, so encouraging them to get involved in your trainings in your trainings is an easy way to start their running journey.
If you need some more motivation for the kids, give them fun reward options such as getting to choose the next family road trip destination (preferably in a Subaru!) or next family event if they complete the training for the day. Star charts are also a good way to keep the family motivated. Add a star to each family member for each run with rewards at milestones. This system also helps keep the family accountable whilst keeping it fun.
Brought to you by..
*Training Tips and Tricks prepared by a professional running coach for the Subaru Training Programme. Subaru does not take any responsibility for any injuries as a result of following this training programme or tips and tricks.