Often the hardest thing about getting enough exercise is the motivation, which is why events like the upcoming City to Bay fun run (September 16) are so good. We have around about five weeks to get started and get in shape for the big race and it can be a great springboard to an ongoing exercise program. We all know the importance of cardiovascular fitness for our hearts and our health, and running one of the most ways to achieve this.
Whilst five weeks may not be enough to get in tip-top shape for a 12 km event from scratch, it may be enough for those of you who already have a base of fitness. For those of you who don't, then it may be worth considering the three or six km events that will be part of this year's race. If you don't feel up to running these distances, you have the option of walking as well.
Getting in shape
Whichever distance you choose you will need to do some preparation to get in shape. I recommend a base training level of three 1/2 distance trainings per week for the first two weeks. In the third week you can try one ¾ distance run, and if you are feeling really good, you may even want to try a full distance trial a week or two before the race. In the last week you won't want to do more than ½ distance trainings, and no training at all for a few days before the race.
Looking after your body
As you embark on this brand new training regime there are a few things that you need to consider. Firstly, remember that cardiovascular exercise is only one part of a well-rounded exercise program. By ensuring that you do some stretches and range of motion exercises, some resistance exercise and some speed/power exercise, you will enhance not just your running performance but your health as well. Ensuring that you are properly hydrated is another vital part of performing well. A good guide for fluid intake is one litre per day for every 25kg of body weight. Eating well will also help you improve. Fruits and vegetables are the key to getting the nutrients that you need. Both before and after exercising, fruits and starchy vegetables (such as carrots and potatoes) are great for giving you the carbohydrates that you need to perform and to recover.
Asking for help
There are many people who can help you perform at your best on the day. A good podiatrist can help ensure that your feet and legs are functioning as they should be as well as giving you expert advice about the best type of shoes for you. A good chiropractor can help ensure that your body is functioning at its best, meaning that you will perform well and be less likely to injure yourself. They can also be of assistance when you do break down. A great trainer can be invaluable in helping you pick the right exercises to do and ensuring that your training program is ideally suited to you, the right type of exercises, the right quantity and that you are setting the right goals, i.e. not trying to shoot higher than you are currently capable.
So go out and hits the streets (or the treadmill). Don't forget that when it comes to exercise, your goal should not be to lose weight or clock a great time, but to be healthy. So don't see this as a five week training opportunity; see it as the start of the rest of your fit life. And most importantly, have fun and enjoy the race.
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