If you are looking to get in shape for running or simply to live life in better, healthier shape we can help you make it happen with the aid of FITISM
There are 5 primal needs a 5km and a 10km runner should consider when planning their training and nutrition.
These 5 needs are:
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Feed
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Move
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Drink
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Sleep
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Rest
1. FEED
Pre-Run
The foods you eat each day and the foods you eat around your training and racing are incredibly important to provide the fuel required to perform at your best.
Eat natural – make sure the majority of your meals come from meat, fish, poultry, fruit, veg, nuts and seeds
Choose your carbohydrates wisely – try and avoid simple carbohydrates like white bread and pasta especially if one of your goals is body fat reduction. Better carbohydrates sources to fuel your runs and help you achieve a better body composition are from sweet and new potatoes, brown, red and black rice, vegetables and fruits.
Don’t ignore proteins – consume proteins with every meal especially if body fat reduction is your goal.
The most important thing to consider with your nutrition around training and especially racing is consistency. Anything new you want to try and test well ahead of race day. Here are some key rules to live by in order to be well fuelled for your run:
- A fantastic carbohydrate source 90-60minutes pre-training is steamed vegetables
- Only use gels and carbohydrate solutions for runs lasting in excess of 90 minutes
- Don’t change your nutrition within 2 weeks of race day
Post-Run
It is important you consume fuel 30-60 minutes immediately following your run. This is when your muscles are primed to metabolise nutrients, reduce tissue damage and replace fuel stores. If you are running for 60 minutes or more 6+ times per week carbohydrate (glycogen) is important to replenish. If however, you are running for 30-60 minutes 3-5 times per week and/or you are concerned about body composition protein post-workout could be a better approach. Our recommendation is a combination of both carbohydrate and protein. Here is our guide to a post-run strategy based on your goals:
A ratio of 1:1 carbs to protein = recreational runner running less than 3-4 times per week
A ratio of 2:1 carbs to protein = club runner running 5-6 times per week
A ratio of 3:1 carbs to protein = elite level runners running 7+ times per week
Your total combined carbs and proteins consumed should equate to 1.6g per kg of body weight
1:1 = 0.8g carbs to 0.8g proteins per kg of body weight
2:1 = 1g carbs to 0.6g proteins per kg of body weight
3:1 = 1.2g carbs to 0.4g proteins per kg of body weight
2.MOVE
A beginners Guide
Week 1
Run – 10mins
Walk – 2mins
Repeat – 4 times (5km) – 8 time (10km)
Week 2
Run – 14mins
Walk – 1mins
Repeat – 3 times (5km) – 6 times (10km)
Week 3
Run – 18mins
Walk – 2mins
Repeat – 2 times (5km) – 4 time (10km)
Week 4
Run – 40mins (5km) & 80mins (10km)
Always warm up!
5 min Gentle jog
10 squats
10 forward lunges
10 side to side lunges
Dynamic stretching
3.DRINK water
Your energy reserves need water.
Your recovery from sessions need water.
Your digestive system needs it to make best use of the nutrients you are eating.
Every metabolic process of your body relies on water.
So the message here is simple. Drink more water!
Here is a good rule of thumb to stick by to calculate your daily water requirements:
Non-Training Days
weight in kg x 0.03 = litres of water per day
Training Days
Drink an extra 1-1.5 litres of water per hour of training on top of your daily water requirements
4. SLEEP
Circadian Rhythms
You deplete and breakdown when you train. You improve and get stronger when you recover.
To be specific a bad nights sleep will negatively effect 10 different hormones and many neurotransmitters in the brain.
A bad nights sleep will not only effect your running but also your body shape. There are reasons why you lack energy one day to the next and what is more there are reasons why you store body fat on your tummy, legs, back of arms etc… A big contributing factor is your sleep patterns
As a general rule aim to sleep between 10pm and not waking until 6 – 9am. Here are four relatively simple tactics to ensure a better nights sleep:
- Remove all exposure to electrical devices two hours before bed – no TV, phones or computers. Try reading, drawing, walking or even meditating to relax before bed.
- Fit blackout curtains. Even the smallest amount of light can be detected by your retina through your closed eyelids influencing the way you sleep.
- Take magnesium before bed. Magnesium is my number one most important mineral for most people to consume. Almost 100 per cent of people are deficient in this mineral and it can help relax and calm the body. The best form for sleep is ‘Magnesium Orotate’ best consumed via the skin either through a spray or salt baths.
- Don’t consume any stimulates after 2pm. That includes coffee, alcohol, drugs, fizzy drinks
5. REST
More specifically speaking we are referring to stress and your ability to manage it better.
Through everything we have outlined in this guide from eliminating processed foods and drinking more water, to sleeping better, will help to reduce the impact of stress.
Why should you consider RESTing your mind as a runner?
Stress stimulates negative hormones that will inhibit your ability to train, recover and ultimately run better.
Many of us lead stressful lives and there are many things will simply can’t remove. However, there are often a few unnecessary things we can or at least manage better.
This guide would be incomplete without mentioning the importance of managing stress. One practice that many of our clients try to integrate into their lives is that of relaxation techniques or meditation.
A very useful app we recommend for this is HeadSpace.
Whatever techniques you choose to help you de-stress make sure you choose healthy ones and know that it will have a big impact on your ability as a runner.
