Training Tip Bits and Bobs
Coaching advice and general tips
TREADMILL TIPS
When time or weather sends you indoors
HAVE A "I can" mindset
Get a Playlist going!
Road resistance is at incline .5 – 1.0 – for us here in hill country its 2.0 😊
Incline .5 - 0 incline = downhill running!
Make sure you use the treadmill distance and speeds, not your arm movements.
Use the function on your watch to calibrate your run after.
Towel and hydration on hand!
Hydration on a treadmill run is always higher than outside.
STRENGTH TRAINING
Build a strong base
Lifting heavy 2-4 times a week will help you stay strong and injury free. Muscle burns more energy than fat so having more muscle will also make you more fuel efficient, thus if you need to loose fat it will make that process easier
RUNNING IN WET WEATHER
Our Skin is actually waterproof
invest in proper rain gear - not just a second skin but a sealed seam rain jacket 😊 -
trust me your body will thank me
you don't get ill running in the rain - you get ill because you hang out in wet clothing after - Change into dry kit from the skin up OR jump in a hot shower immediately after.
wear a peak of cap - it keeps the rain out your eyes.
Cover your ears/neck/Head with a buff - those are the places you loose most of your body heat, by covering them you will stay warm and your body can use its resources to keep you going.
Hydration ratio's are the same - don't think because its cold you can drink less!if you can invest in a second pair of shoes - so you always have a dry pair.
FAT LOSS MAGIC
Its all about the math
There are a lot of eating plans and diets that claims to be the "magic" ingredient or easy way to fat loss. But in all honestly the only method to loose fat is to consume less calories than you burn and ensuring you get your 1 - 1.5g of net protein per kg of body weight in every day. Then eating enough fibre that can sweep our gut and having a colourful plate of food every time will then aid the process along further. How do I know how many calories should I eat?Drop me that mail so we can chat.
HOW MANY LAYERS SHOULD I WEAR?
Keeping heat contained or letting it out is the key to staying comfortable when running
The question I get maybe the most in winter:
How many layers will be enough? Because over heating while you run is not ideal
Now The Below picture does tell us a story and then in general terms in winter I always cover my ears with a buff as your head is your main heat loss source.
So rule of thumb, if your run will be mainly in double digits, you can bring a long top but make sure you can delayer.
TRACK TRAINING TIPS
Why is track so good for us?
Track training or speed intervals are made to build up speed and endurance at speed, thus their methodology is a bit different to your other runs for the week.
1. There should be a distinct difference in speed between your interval and rest.
2. Rest or recovery periods are not there to waste time,
they are there to make sure you can give your all on every speed interval and not dwindle in speed at the end.
They are there to ensure you do the speed you do injury free.
So if it says walk, stand or run slow apply it, and trust the process
3. Unless a specific speed range is given. The interval must be completed as fast as you can go for that distance or amount of time.
4. Your HR graph must show a clear up and down between your interval and your rest/recovery.
5. So must your speed graph. Up and down. Eg. Interval pace 5min per km. Rest pace: 8min per km or slower if it says walk
There must be a clear segregation
Don’t fall into the trap of trying to run you intervals just slightly faster than your rests or your rests just slightly slower than the interval.
Moral of the story.
On track we run hard to rest hard