Sun | Dec 11, 2016

All roads lead to MoBay City Run

Published:Monday | April 20, 2015 | 12:00 AM

It's a well-known fact that starting up an exercise programme for the first time or trying to get back into an exercise routine after a prolonged break can be a difficult experience.

Many questions arise before the journey barely commences. How much weight should I lift? How many repetitions should I do? How far should I run? What pace should I run at? How much rest should I have between runs? How many days should I exercise? What should I eat? How much should I drink? If you have asked yourself any or all of these questions, don't worry, you are not alone!

The first thing that you should consider before starting any exercise programme is - do I feel healthy enough to commence this undertaking? If there's even the slightest feeling of doubt, you should consult with a physician and get the go-ahead. Once medical clearance has been given it is best that you seek the guidance of qualified persons in the exercise field that you are embarking. If walking and or jogging is your exercise of choice, you will find that there are many running groups throughout the island and there's a high likelihood that there is one

near where you live or near your work. Joining a group of people with common exercise goals is an excellent way to get and stay motivated.

The next step is to pick one of the many running events - that are being held throughout the island - and begin a training programme that will prepare you for that event.

This training programme is geared towards the MoBay City Run, but it can be followed for any such events within your region. This training programme started five weeks ago and was aimed at getting participants off their couch and to the finish line in one piece.

Please use the following programme only as a guide. This programme should be adapted to suit your work and home life and you can choose the days of the week that are most convenient for you to exercise.

 

Diet

 

Next to training, eating can sometimes be the most challenging aspect of preparing for a 5K or 10K race.

While starting a 5K or 10K training programme, your body requires optimal fuel to get you to the finish line and on the road to a permanent healthy lifestyle.

What you put into your body will determine what you get out of it. Your body is the most finely tuned machine ever created and providing it with the right fuel will ensure optimal performance. You wouldn't put 87-octane into the gas tank of a Ferrari, so why would you put highly processed, refined, packaged foods into your body?

Optimal eating is required from the start of any training programme up to and after the completion of your race. Eating a healthy, balanced diet every day will ensure that your body is fuelled and ready for action on the big day. Eating a healthy diet for six to eight weeks leading up to an event is important, as it allows your body to gradually adjust to your new healthy lifestyle. The last thing you want to do is to eat something different right before an event as your body's response to an unfamiliar food could adversely affect your performance on race day.

 

What should you eat

 

Balanced, clean eating is the key to properly fuelling your body while training for your 5K or 10K race. A balanced, nutrient-dense diet will replenish the vitamins and minerals lost during physical activities and encourage peak physical performance. By balanced, it is suggested that your diet should be comprised of an appropriate balance of carbohydrates, proteins, and fats. Healthy carbohydrates, such as fruits and whole grains, fuel the body and delay fatigue. Lean protein sources, including fish, chicken and beans, are necessary for muscle recovery and growth. Avocados, nuts, seeds, and olives are examples of foods with healthy fats.

Contributed by Richard Deenah BioKinergo