Here are the 5 ING’s that will get you there:
Do not over train. Put on a good pair of walking or running shoes, comfortable layers of clothing and perhaps an iPod. You will be training for three days before Sunday. If possible, use the route set out for the CIBC Run for the Cure in your area. What you will be building here is endurance as you mentally prepare yourself for the actual race. While speed is a factor in a race, there is more satisfaction in getting to the finish line in one piece. Choose your pace in accordance with your fitness level: walking, jogging or running, or a combination of all three. Whatever your pace, be sure that you are able to carry on a conversation. This will ensure that your heart rate is maintained at a safe level. Allow for 24 hours of rest in between your training days.
Day one: 2.5 km in the morning and 2.5 km in the evening,
Day two: 3.5 km in the morning and 3.5 km in the evening
Day three: 5 km in the morning and rest in the evening
When training, it is inevitable that your muscles are going to get sore. Stretching your muscles for 30 seconds to 2 minutes after training will not only help to prevent muscle cramping and soreness, but also increases flexibility. Be sure to stretch your calves, hamstrings, glutes, and quads.
While it is important to keep your diet as healthy as possible at all times, it is increasingly important when preparing for a sizable physical task. Throughout the day, eat several small meals which include fresh fruit, vegetables, whole grains, essential fats and protein. Eliminate or strictly limit your intake of sugar, processed foods, alcohol and caffeine.
Hydration plays a vital role in your body’s ability to perform. When your body is properly hydrated, all systems move fluidly. When you are running, jogging or walking, your muscles heat up and more sweat is produced to cool you down. Start each morning with a mug of warm water and lemon, and increase your water intake this week by 500 ml to 1 litre. If I start with water first thing in the morning, I find it is easier to keep drinking it throughout the day.
Rest is just as important as training. Your body needs time to rest and recuperate. While everyone’s body has different rest requirements, it is a good idea to try to get to bed before 10 pm each night, and stay in bed for 7-9 hours.
Start your morning with a cup of warm water and lemon, a piece of fresh fruit followed by whole grains, a little protein and some essential fats. During the race, drink small sips of water or a homemade electrolyte drink such as the Thirst Quencher. Please steer clear of the commercial ‘sports drinks’ which are full of refined sugars (up to 12 teaspoons), artificial flavors and colors.
-100ml of crushed oranges or orange concentrate
– 1 liter of water
– pinch of rock salt (1g)
Mix all the ingredients together
Arrive early at the race site; most sites have a group warm up. Enjoy the journey; keep at your own pace. (Remember, there is no reward for injuring yourself). Post-race keep up your fluid intake and enjoy a nice meal of mostly carbohydrates and a little protein.
Congratulate yourself on contributing to the Cure. You made it this far, so keep on training. Maybe next year you will be in line for winning the race!