Michelle Bridges. You'll notice that your body is jam-packed with moveable parts.
YOU ARE DESIGNED. TO MOVE! ' ' For ten minutes of running I'll probably.
12WBT.COM
RUNNING Ready, Set, Go! Your Running Life
STARTS HERE
10ROCKS!
REASONS WHY RUNNING
SECRETS OF SUCCESS From 12WBT Members
MEET THE 12WBT TRAINERS Pro-Runners Greta and Ben
12WBT
Runner’s Stretch RECOVER QUICKER
MESSAGE FROM
Whatever Your Goal, 12WBT Has a Running Plan for You!
Michelle Bridges
Whether you are already running 5km or are taking baby steps into the sport, you can find your best stride and smash your running goals with 12WBT.
I always bang on about the benefits of running, and there’s a good reason! For ten minutes of running I’ll probably burn about 100 calories, whereas doing ten minutes worth of walking - I’d be lucky to burn 20 calories. With everyone being so time poor these days it makes sense that the efficiency of running is going to get you closer to your goals.
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You’ll notice that your body is jam-packed with moveable parts. YOU ARE DESIGNED TO MOVE! 02 12WBT
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Whatever your experience, 12WBT has a running program for you. Designed by elite runners, our running programs are structured to ensure you safely and steadily progress as a runner to achieve your goals. Check out our programs below and join the ranks of 12WBTers who are pounding the pavement like they never have before!
Learn to Run (L2R)
I wasn’t a big runner until my mid-30s. Now I run three to four times a week, averaging around 50Km per week. I don’t get up in the morning and say, “bring on that 10k run!” It doesn’t come easy for anyone. My motto for running, training and for life is J.F.D.I (Just Frickin’ Do it!).
The Learn to Run program is for people new to 12WBT. Designed for people with a low fitness level who want to start running, it’s great if you want to lose weight and get fitter and stronger, while developing your running technique. At the end of the L2R program, Members will be able to run 5km without stopping.
Get started! It all adds up. You’re better to do 15 minutes than nothing at all.
10km Training Program
You can start right here with this e-book (packed with loads of practical tips to get you in champion form), a well-fitted pair of running shoes and a heart rate monitor (check out the Polar HRMs available from the 12WBT Shop) or a GPS tracking watch, to record your distances. Turn to my Why Running Rocks story on page 4 for more tips. And JFDI!
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If you’ve always wanted to complete a 10km road running race or a fun run, the 10km Running program is for you. It doesn’t matter if this is your first race or if you are a seasoned runner, this program caters for both levels and will have you ready to race.
Half Marathon Training Program If completing a half marathon is on your wish list, why leave it any longer? Whether training for your first event or already a seasoned runner, the Half Marathon program caters to everyone. If you can run outdoors for 10km or 60 minutes without stopping, and you’re injury free, you’re ready to do this program.
12WBT 03
12WBT FITNESS
Georgie’s Story
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Why Running ROCKS!
When it comes to exercise, paralysis by analysis has torpedoed more workouts than you can imagine. JFDI!
believe you can
Hi running fans, here are my fail-safe tips to get your butt into gear to become a running machine in no time! Mish Xx be an early bird
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The best time to train is the morning - get the monkey off your back. Get to bed earlier and get it done. start If you’ve never l smal run before, you schedule it iN won’t be running a marathon next week. Try a one minute To fit a workout or walk, followed by a one run in when I have a super busy minute jog and repeat, aiming day, I’ll often set the alarm for to build to a run. Increase the 4.30am. You’d think I’d be more distance by roughly 10 per tired, but my early start actually cent each week. perks me up for the day.
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It’s vital to build strength as well as stamina. Develop correct running form and exercise to balance out cross your muscles and your core strength. In 12WBT’s train Learn to Run Program I teach you how to do this. 04 12WBT
run for your abs All the ab exercises under the sun ain’t gonna shift a wobbly stomach, so start huffing and puffing!
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stretch
Make sure you it out stretch, before and after your run, as this will help prevent injuries. See our stretch session on page 20.
don’t think, just do
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It’s one thing to be a super-fit athlete and run, it’s another thing to be 30 kilos overweight, nervous, muscle-sore, unfit and self-conscious. My 12WBTers are proof that just about anyone can learn to run and, more importantly, learn to enjoy it. Read their stories here!
my 10 minute rule If you don’t feel like training, go for 10 minutes and if you’re still not into it, go home. But usually once you start you’ll want to keep going.
run out of excuses? If you can’t run, get on the cross trainer, a rowing machine or a bike. A treadmill with the incline cranked up at full peak will get your heart-rate up to the same level as when you’re running.
12WBT dietitian Georgie Moore can run 100km – and is on her way to Wales to compete in the 2013 World Championship 75km Trail Run. A few years ago Georgie struggled to run a kilometre. Now she’s an elite athlete! “Running is addictive - the hardest part is getting started,” Georgie says. Georgie’s Reasons to Run It’s good for your bones and joints It helps balance blood sugar levels, blood pressure and cholesterol and prevent disease. You can do it anywhere, anytime - all you need is a pair of joggers. Anyone can do it - you don’t have to run like a pro! And you don’t have to be sprinting all the time. Running is great for ‘you-time’, but it can also be a social sport. By joining a running group you will meet people from all walks of life. Once you stop hurting, running is awesome fun!
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Georgie’s Running Wear List Pants that don’t ride up at the crotch. A top that’s not too tight under the arms. A sports bra that holds everything exactly where it should be. A pair of joggers that allow for swell. Anti-chafing protectant - this will be a lifesaver for long runs.
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12WBT TRAINERS
Meet the 12WBT Trainers
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Once you’re bitten by the running bug, you’ll never look back!
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Ben and a mate were enjoying a hair-ofthe-dog ale in the stands of the Melbourne Commonwealth Games in 2006, when Ben recognised some of the athletes competing on the track – guys he’d run against in high school. Something clicked in Ben’s mind. “I’m going to get to the next Commonwealth Games,” he said. Ben’s mate just laughed. Sure enough he started running, and like a bull at a gate, did himself some injuries in the process. But by the end of 2006, Ben was training seriously with his coach.
GRETA TRUSCOTT
2007 saw Ben begin to finish races in the top three. In 2008, a poor performance at the World Cross Country Championships in Scotland left him demoralised, and doubting his goals. But rather than wallow in self-pity, the setback inspired Ben to work harder than ever.
Olympian and 12WBT running expert
In 2007 running was not even on Ben St Lawrence’s radar. He was an overweight university student, much more interested in partying and drinking. Now he’s an Olympic competitor – with an impressive list of running trophies to his name 06 12WBT
In 2010, the mate who’d laughed off Ben’s plans four years earlier, was in Delhi to cheering him on at the Commonwealth Games! Ben competed at the London Olympics in 2012, and also holds the Australian record for the 10,000m. Ben has done the hard yards – so he can relate to the 12WBTers that he trains. “A lot of the time it’s just grind and it’s hard work,” he says, “but those moments when I get a runners high are why I continue running and chasing the dragon.”
PHOTOGRAPHer CHRIS LEW PHOTOGRAPHY
BEN ST LAWRENCE
Elite athlete and 12WBT running expert
From horse riding to swimming, water polo, canoe polo, gymnastics and springboard/platform diving, Greta Truscott is an accomplished sportswoman, but her true passions are running and triathlons. Greta is a national level distance runner in the 10,000m category and a frequent podium finisher in races around Australia. But success didn’t come easily. After suffering from serious knee and back injuries at 17 years old, it was only after tremendous amounts of physiotherapy, rehabilitation and core stability work that Greta was able to run again in her 20’s.
Since then, Greta has competed in track, road and cross-country running events, as well as various triathlons, including sprint, Olympic and Half Ironman. In 2004, Greta and her husband Chris founded Rejoov Fitness in Sydney to help runners and triathletes of all levels. With qualifications including occupational therapy, personal training and remedial massage, Greta uses sports massage, strength and stretch techniques, and specialised running training to help her clients improve their performance and enjoyment of running. Greta also loves to help 12WBT Members achieve their fitness goals in her role as 12WBT running coach. She believes that once you’re bitten by the running bug, you’ll never look back! 12WBT 07
MEMBER STORY
Nanette’s 12WBT Story
Turning the Page… “One day, a book by Michelle Bridges appeared in the library and caught my eye,” says Nanette. “My colleague Bronwen said her friend had lost 13kg with the 12WBT program. So we took the plunge and joined.”
Passionate gardeners, Nanette and her husband Michael spent most weekends outdoors on their bush property in King Lake, Victoria, cooking up barbeques with their eight children, their childrens’ partners and their twelve grandchildren.
Start weight: 74kg Weight loss in first 12WBT Round: 11kg Total weight loss: 15kg Current weight: 59kg
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Grandmother of twelve Nanette Gardner was a Black Saturday survivor battling Post Traumatic Stress Syndrome. She didn’t run. Now after several Rounds of 12WBT she has discovered a passion for running and is training for a half marathon.
On 7 February 2009, Nanette was home alone with her dog Gromit and her cat, when a tsunami of flames rushed towards the house. “They were so high,” she says. “I couldn’t see my neighbours’ houses and I was choking on smoke.”
Nanette and Bronwen signed up for Round after Round. When his wife fell in love with running, Michael jumped on board too: “He’s held the torch on many a cold, dark run. He’s looking fit and healthy, having just turned 60. I’m very proud of him” says Nanette. “And we’ve got another activity that we can really enjoy together into our old age.”
Nanette managed to escape in the nick of time. She drove her pets through the flaming bush to take refuge in the nearby high school (where she worked in the library). Sadly, Gromit later died of smoke inhalation and Nanette and Michael’s beautiful garden was left in blackened ruins. “I felt I had let Gromit down by not protecting him” says Nanette. “I still grieve for him terribly.” After Black Saturday, Nanette struggled with Post Traumatic Stress Disorder. “A beautiful granddaughter, Penelope, was born three weeks before the fire and I don’t remember that at all,” she says. Slowly she began to mend her life. “We had to work hard to rebuild the garden. That, plus working full-time, was mentally and physically exhausting,” says Nanette.
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She’s never looked back. “I had 16 kilos to lose and I did that. But then I realised it was a lot more – 12WBT was a complete lifestyle change.”
And the grandkids are catching up! “Our
Onward and Upward Nanette is into her seventh round of 12WBT. “I expected an improvement to my state of mind, but I was astounded by the difference that 12WBT made. The program gave me a resilience that I’d lost on Black Saturday.” “Michael and I will turn gardening jobs, like loading wood in the woodshed, into a Biggest Loser style challenge. It’s a way of life for us now. I mean Michelle Bridges did our Christmas dinner last year.” This grandma’s next health goal is to run a half marathon on her 60th birthday in January 2015. “Until then, I just want to be consistent and enjoy being able to easily zip up a size 10 skirt!” “Weight loss is just an added bonus to what I’ve gained through 12WBT,” Nanette says, eyes sparkling. “Bone density, balance, mental health – just my enjoyment of life is fantastic.”
Nanette’s 12WBT Tips
WORDS ANNA WARWICK
Nanette’s stats
That first Round was tough. “I’d been active in the garden but I’d never run a step. I knew Bronwen was getting up at five in the morning to do her exercise,” says Nanette. “That kept me going.”
little granddaughter said ‘Grandmothers shouldn’t be running’ – now she’s the first one who wants to have a race with me! I do let her win,” Nanette laughs.
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You’re a lot stronger than you think you are.
As Michelle says, it’s about consistency, consistency, consistency. Just keep plodding along. Don’t worry if you miss a day – just get back on and keep going. It’s worth it.
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Your headspace makes the difference. If you have a positive attitude, it’s amazing what you can achieve.
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12WBT TIPS
A Match Made in Heaven
A GAME PLAN FOR THE SPORTS SHOE STORE
Choosing Running Shoes Take the guess work out of finding your perfect sole mate with our running shoe guide. Know Your Feet Running shoes are made to fit your arch and gait style. There are three basic ways to figure this out:
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Have a professional perform gait analysis, which involves studying the way you move when you run. A podiatrist, physiotherapist or running shop expert can do this.
SELECTING RUNNING SHOES FOR YOUR FOOT TYPE Normal foot Featuring a normal-sized arch, the footprint shows a curve along the inside arch, with the forefoot and heel connected by a wide band. This indicates normal ‘pronation’, which means the foot lands on the outside of the heel and rolls slightly inwards as you step. Choose: Stability shoes. >>
WORDS Sabrina Rogers-Anderson
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foot
Perform the ‘Wet Test’ (below), by making a wet footprint on a paper bag to figure out your foot type.
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Have a shoe specialist analyse your feet and the wear on your old running shoes.
Jessica Knox, spokesperson for the Australian Podiatry Association, gives us her top tips: 1. Forget Fads and Fashion Quite simply, avoid buying shoes based on the way they look. 2. Choose the Right Size Wear your socks while trying shoes on, and if one foot is larger than the other, accommodate the larger foot. 3. Get the Fit Right Your feet tend to swell when exercising, so the shoe should be snug but not tight. Your toes need room to wiggle. 4. Test the Flex Point Hold the heel of the shoe in one hand and press the toe of the shoe back with the other. The shoe should bend at the ball of the foot. 5. Take a Trial Run Jog round the shop if necessary! 6. Prioritise Comfort It’s the most important variable, Running shoes aren’t like stilettos – they should feel comfortable right away. 7. Don’t Get Sucked in by Bells and Whistles Don’t pay more for a shoe that claims to be state-of-the-art, but feels uncomfy. And don’t compromise fit for a bargain either!
Flat foot The flat foot leaves a print that shows almost the entire sole of the foot because the arch is low. People with flat feet tend to ‘overpronate’ – the outside of their heel strikes first, but then their foot rolls too far inwards as they step through. This can lead to overuse injuries. Overpronators will notice that their shoes will wear out more quickly on the outside of the heel and the inside of the forefoot. Choose: Motion-control shoes. High-arched foot The print of a high-arched foot shows a sharp curve on the inside of the foot and only a thin band connecting the forefoot and heel. This type of foot tends to ‘underpronate’ (or ‘supinate’), which means it doesn’t absorb shock effectively. Shoes tend to wear out on the outer edge from the heel to the little toe. Choose: Cushioned shoes. When to change your running shoes “Running shoes should last for 800 to 1000km,” says Jessica Knox from the Australian Podiatry Association. “Over time, you can generally feel or see compression of the midsole, and you may notice the tread wearing down, at which point it’s time for a new pair.” No more excuses – time to make a run for the shops! 12WBT 11
12WBT TIPS Your Fat Burning Zone
Why Use a Heart Rate Monitor? A heart rate monitor allows you to measure exactly how hard you’re working during each training session and to adjust your intensity if you’re not hitting your target heart rate (THR). Monitoring your progress on a daily basis can boost your motivation and help you stick to your workout program. Figuring Out Your Target Heart Rate (THR)
Then, 65 percent of 190 is 124 and 85 percent is 162, so a 30-year-old’s target health range is 124 to 162bpm.
Using a Heart Rate Monitor
“That’s a very general way to work it out, and it’s perfect for beginner to intermediate runners,” says Greta. “But if you’re intermediate to advanced in your fitness, the best way to work out your maximum heart rate is to calculate it yourself with your heart rate monitor.
“To lose weight, an ideal target heart rate range is between 65 and 85 per cent of your maximum heart rate,” says 12WBT running coach Greta Truscott.
“For example, for experienced runners only, once you’re really well warmed up, towards the end of a hard and fast speed session, do some short sprints of 200m and push as hard as you possibly can. That will give you your maximum heart rate.
Your maximum heart rate is 220 minus your age. So, if you’re 30 years old, your maximum heart rate will be 220 minus 30, or 190 beats per minute (bpm).
“Then your target heart rate for your training sessions would be 65 to 85 per cent of your heart rate maximum,” says Greta.
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“Even though you’re burning from your fat stores at 50 to 60 percent, it doesn’t mean you’re burning more calories overall,” says Greta. “At 12WBT, 65 to 80 percent is your target heart rate for your cardio sessions and as much as possible your toning sessions too. You might not get that high for your toning sessions, but still try.”
When you turn on the watch for the first time, go into ‘Settings’ and input all your basic information such as weight, height, age and gender. More advanced models might ask you for your upper and lower heart rate zones (to alert you if you go too high or too low), your desired level of activity, and more. WORDS Sabrina Rogers-Anderson
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A heart rate monitor can help you get the most out of your running training. But how exactly do you use one?
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TIME TO GET STRAPPED IN! “First, put the strap around your chest so the sensor is close to your heart,” says Greta. “Then, turn on the watch and the sensor on the strap should connect with it. It will start measuring your heart rate right away. If you have trouble with the connection, you might need to put the watch closer to the sensor or moisten the underside of the sensor a bit.”
To lose weight, an ideal target heart rate range is between 65 and 85 per cent of your maximum heart rate
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Put Your Into It t r hea
While some heart rate monitors will tell you that you’re in the fat-burning zone when you’re working at 50 to 60 percent of your maximum heart rate, the 12WBT experts encourage you to work at no less than 65 per cent of your maximum heart rate for your cardio sessions.
More experienced runners use their heart rate information to gauge their long-term training goals, race pace, hydration levels, fatigue levels and more. If the watch prompts you for very advanced information like your VO2 max (maximal oxygen consumption), skip it – that’s meant for competitive athletes.
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MEMBER STORY
Chelsea’s stats
Start weight: 83kg Weight loss in first 12WBT Round: 15kg Total weight loss: 15kg Current weight: 68kg
Chelsea’s 12WBT Story
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Chelsea recalls. “You might not feel like getting up and doing that training, but you just do it. It’s like brushing your teeth or having a shower – it’s something you do every day and it becomes routine.”
Mum of two, Chelsea Arnold recently completed the 12WBT Half Marathon Training Program, no mean feat for a girl who couldn’t even run 20 metres a year ago. “12WBT has given me the confidence to set a goal and smash it, time and time again!” she says. Getting with the Program “I was a bit surprised by the portion sizes, but that’s what had gotten me in trouble in the first place,” admits Chelsea. “I had what Mish refers to as ‘portion distortion’!”
Chelsea wondered how this had happened. “We ate relatively healthy home-cooked meals during the week, I took my little girls out for a walk in the pram every single day, and I’d been doing the same group exercise classes every week, forever!” she says. But the scales don’t lie, so she signed up for 12WBT.
The 12WBT Exercise Plans were a refreshing change for Chelsea. “I’d been stuck in an exercise rut. I loved the 12WBT exercise and never missed a session.”
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When the going got tough, she turned to 12WBT’s Mindset lessons. “Mish’s advice was to take the emotion out of it,”
New Goals After her initial success, the working mum was hungry for more, so she signed up for the 12WBT Half Marathon
Chelsea’s 12WBT Tips
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Trust the program. All the hard work has been done for you – you just have to turn up to the training sessions, eat the right food, watch the videos and listen to everything Michelle tells you to do. It’s so easy.
WORDS ANNA WARWICK
Thrilled with the news of a new job, Chelsea was trying on her old work clothes when disaster struck. “I couldn’t do up the zippers on any of my work dresses!” she says.
During her first round of 12WBT, Chelsea lost 15 kilos. She reached her goal weight and was the lightest she’d been in her adult life.
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Never underestimate the feeling of achieving a goal you set for yourself. Whether it’s fitting into your favourite pair of shorts, losing 15kg, running 5km or running a half-marathon, it’s empowering. You feel unstoppable!
Training Program. She participated in several fun runs but her final goal for her recent 12WBT was the half marathon at Run Melbourne. She smashed it. “I can run 21 kilometres, so I’m absolutely ecstatic!” Chelsea beams. The Butterfly Effect “Since I signed up to do 12WBT, so many people have told me they’ve been inspired by my achievements to make changes to their own lifestyles,” says Chelsea. “It’s such an amazing feeling.” Chelsea is particularly proud of how much four-year-old Saskia and two-year-old Tahlia now love exercise. “They get excited every time I put sneakers on. They have running races in the backyard... Saskia has already declared she wants to do her first fun run next year!” Chelsea’s New Goalposts “I decided that 2013 would be my year of running, so I kicked off the New Year with a fun run!” Chelsea has signed up for events all year long, and says “I’m endeavouring a personal best at each event! And who knows? The other day I had the wildest daydream that maybe I would sign up to do a full marathon.” 12WBT 15
12WBT FITNESS
Strength and core exercises can improve technique, correct posture, increase weight loss and keep you safe from injury.
injury-prone areas, Greta says. Here are eight common running injuries, and how to prevent them. 1. Stress Fractures Tiny cracks in the surface of the bone. Up your training intensity and volume too fast, and you risk stress fractures in your lower legs and feet. “Leg strength and core work will keep your muscles, bones and joints strong,” says Greta.
Once you’re bitten by the running bug, chances are you’ll never look back. But it’s vital to diversify your training, says 12WBT running specialist Greta Truscott.
2. Runner’s Knee Discomfort where the kneecap rests on the thighbone.
“Strength and core exercises keep your body well balanced while you run,” she says. Muscle also burns more calories than fat, which is great news if your main goal is weight loss.
3. Iliotibial Band Syndrome (ITBS) Hip or knee pain caused by tension in the ligament that runs from the hip to the knee along the outside of the thigh. Exercises for Runner’s Knee and ITBS: • Clams • Hip Raises • Reverse Plank • Side Plank • Hip Hitches • Hip Hitch Holds • Kneeling Core Balance • Running drills such as Knee Hugs
DO Try This at Home You don’t need a gym membership, “the best strength exercise for running simply uses your own body weight,” says Greta.
Strength Exercises for Runners 16 12WBT
But take it easy and don’t too much too soon. “Adjust your strength and core workouts to your level, with gradual progressions after you’ve mastered each workout,” she explains.
Injury Free Strengthen your whole body, paying particular attention to weak or
WORDS Sabrina Rogers-Anderson
Greta suggests alternating three or four runs with three strength training sessions a week, to give your body time to recover and develop strength. “Ideally, you’ll do two whole-body strength sessions and one core stability session,” she says. “The 12WBT running programs follow this.”
4. Achilles Tendonitis Pain and inflammation in the tendon connecting the calf muscles to the heel bone. “To take pressure off the calves and the Achilles tendon, strengthen your calves with straight and bent-leg standing calf raises” says Greta. “Start with two-legged calf raises from the floor, progress to single-leg raises, then work from a step.” 5. Plantar Fasciitis Discomfort in the tissue that runs along the sole of the foot from heel to toes, caused by low arches or excess running.
“Standing calf raises will help,” says Greta. “Perform self-massage by rolling your arches on a tennis or golf ball, or try toe-scrunching: standing on a towel or mat and scrunching it up with your toes.” 6. Shin Splints Sharp shin pain from running long distances too soon. “Standing calf raises are great again,” says Greta, “and penguin walking - on the heels with the toes off the ground – will strengthen your shins. Perform self-massage on your shins and calves before and after running.” 7. Hamstring Injuries The muscles down the back of your thighs are easily pulled while running. Greta says to try: • Squats • Lunges (including walking lunges) • Arabesque Lunges • Hip Raises – single and double-leg • Step Ups 8. Ankle Sprains Strain in the muscles and tendons that stabilise the ankle. “If you frequently twist your ankle – particularly likely if your foot supinates, striking the ground with its outside edge – focus on squats, single-leg standing calf raises and arabesque lunges to keep the ankle strong,” says Greta.
Final Words of Wisdom “Nip any niggles in the bud by monitoring your body and adjusting your training when required,” advises Greta. “Don’t push beyond your limits. Reduce distances and intensity to recover adequately, and if you’re injured replace running with crosstraining at the same intensity.” 12WBT 17
12WBT FITNESS
ESSENTIAL GUIDE TO RUNNING FOR BEGINNERS Running is one of the most effective exercises for weight loss, building stamina and improving cardiovascular fitness – and anyone can do it. Before you start While running is accessible for all fitness levels, it’s vital that your physical condition is good to go before you start to give it a push! Visit your doctor if you have a medical condition, to make sure you’re in the clear. When you’re first starting out, it’s handy to follow a running program which allows you to increase your distance and speed without overtraining certain muscles, or losing motivation. If you’re coming from a fairly low level of fitness, the 12WBT Learn to Run (L2R) program will help you build up from running zero kilometres to five kilometres. If you can already run 2km, check out the 10km program. ready, set, GO! Even if you’re a complete beginner all you need to do is start running, with full commitment each time you 18 12WBT
running EQUIPMENT Starting out, make sure you have:
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Comfortable, light, breathable running clothes Quality running shoes A water bottle Foam roller, golf ball or tennis ball for self-massaging
Once you get into your running groove, you might consider the following:
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set off. The best approach is three days of running per week with alternating rest days on which you do a mixture of strength work, toning and stretching. The rest will take care of itself. warm up & cool down Warming up before running is essential, and when your session is over it’s also vital to stretch properly to avoid muscle strain and injury. The L2R program provides stretches for runners. Other effective recovery techniques include re-hydration and self-massage. Use your hands and fingers to knead, squeeze and soothe tight muscles, especially in the calves, thighs and shoulders. rest, tone, stretch It takes time for your body to get used to the impact of running, so even if you’re feeling good, don’t build up too quickly. It’s important to schedule regular rest days to let your body recover. Dedicate at least one of your rest days to core work. Core stability is important to prevent excessive pressure on your hips and spinal discs, particularly your lower back. Keep your core engaged
running session guide:
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Warm-up 10 minute walk
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Easy jog 30 – 60 seconds
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Free apps such as Map My Run or Run Keeper to measure distance
Recover with walking 60 – 90 seconds
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Garmin GPS tracking watch to measure distance
Repeat sequence X 10
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Cool down 10 minute walk.
An MP3 player loaded with upbeat tunes, headphones and an armband to hold your device CamelBak hydration pack Heart rate monitor
while running. If your core is weak, your posture is not optimal and your body can fatigue early. Nutrition and hydration for running Want bigger improvements, faster progress, increased satisfaction and higher motivation? Smart training foods include:
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Wholegrain breads and cereals Fruits and vegetables Foods high in iron Low-fat dairy
To stay hydrated, drink at least two litres of water per day during intense training periods. Don’t guzzle – sip regularly throughout the day. Ditch the sports drinks unless you are going to be running for longer than 90 minutes at a time. JUST FRICKIN’ DO IT! There are no tricks to make running easy, but whether you want to burn serious calories or take on a new challenge, even an absolute beginner will see dramatic improvements in a short time with practice. So get out there and do it!
Week 1 Do these jog-walk increments over two sessions and aim for approximately 1km jogging per session. Week 2 Build up to three sessions. Week 3 Try continuous running. Keep the distance short – 1km is a good start, and aim to jog continuously until you reach your goal.
Weeks 4 to 12 Build up your continuous running distance incrementally so that by the end of 12 weeks you can run for 5km straight. As a general rule, increase your distance, speed or continuous running time by a maximum of 10 per cent each week. Any more than this and you will become susceptible to burnout and injury.
12WBT 19
12WBT FITNESS CALF STRETCH Stand with your left foot back, flat on the ground, and bend into the front right leg. Keep the back leg straight to feel the stretch in the calf. Hold for 30 secs. Bring the left leg in a little closer and bend the knee to take the stretch down into the Achilles tendon. Repeat on right side.
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QUADRICEPS STRETCH Stand with knees together, curl your left foot up behind you and grab it with one hand. Gently pull your foot in toward your butt. Stand tall, draw your abs in and pull your shoulders back and down, elevating your chest. Tuck your tailbone under. If you can balance, take both hands behind to your foot. Repeat on the right.
CHEST DROP STRETCH Find a wall or tree to press your hands against for support. Stand with feet hip width apart and brace your abs to support your lower back, whilst you drop your chest and mid back towards the ground. Keep your arms straight but your knees slightly bent and your neck elongated. Breathe.
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COBRA STRETCH Lying on your stomach with your hands in the push up position, press up through your arms leaving the hips on the ground to extend the spine. You’ll feel a wonderful stretch through your back and your abdominals. Keep your shoulders down away from your ears and look forwards keeping the neck nice and long.
BACK TWIST STRETCH Lie on your back with legs straight. Draw the right knee into the chest and gently pull it across your body with your left hand, Extend your right arm, and gaze over to the right, trying to keep both shoulders on the ground. With each exhalation sink deeper. Repeat on the opposite side.
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RUNNERS’’ STRETCH PROGRAM 3
SHOULDER STRETCH Hook your left arm under your right elbow and pull your right arm across the body at shoulder height. Gently pull it toward you. Try to ‘drop’ your shoulder down and lengthen the neck and spine. Cock your head to the opposite the shoulder to stretch the neck. Repeat on other side.
HIP FLEXOR STRETCH Half kneel, with the left knee on a soft surface or cushion, the right leg bent at 90 degrees, knee directly over the ankle. Don’t let the front knee roll in or out. Squeeze the left buttock and stretch the arms overhead. Tuck the tailbone and lean the hips forwards without overarching the back. Repeat on the left.
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GLUTE STRETCH Lie on your back with feet flat on the ground. Cross the left ankle over your right knee. Use your left hand to gently press the knee away to open the hip. To get more stretch, clasp your hands behind your thigh or on the shin, and pull both legs towards you. Repeat on right.
HAMSTRING STRETCH Lie on your back with feet flat on the ground. Lift one leg to the sky and clasp your hands behind your knee. Keeping the knee slightly bent and foot flexed, you should feel the stretch in the “belly” of your hamstring. You can use a towel around your leg or shoe to help gently pull your leg towards you. Swap sides.
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© 2013 12WBT Pty Ltd.
