Once the running shoes are on
by jason crow on 12th january 2009
You have made the decision to start using up your stored festive fuel, you have bought your new running shoes and you have managed to make a little space in your diary. Well done, so what is next? Here are 4 guidelines that have served my client’s well over the last 20 years.
Fuel. Whether you are getting back into running or looking to lose a little weight make sure good wholegrain complex carbohydrates (pasta, rice and oats) make up at least 50% of each meal. They will enable you to use your stored fat effectively, fuel you for those faster bursts and allow you to keep your protein stores for repairing and regenerating your muscles.
Intensity: To improve your functional fitness and make your body a better performing and more efficient system at least 20% of your training time should be at a high intensity, between 85% and 95% of your maximum training intensity (spinning class, interval training or hill runs). For best use of fat the remainder of your training should be at 70% of your maximum training intensity.
A little thought: Here is the common sense bit. Always warm up before you exercise, make sure that you have eaten through the day and if not chew on a few jelly babies throughout the session, finally if you are exercising outside within 100 metres of a road please wear something reflective. All black lycra doesn’t look as cool when perched on someone’s car bonnet.
The end in sight: Set a goal no matter how small, give it a time frame and then reinforce it by telling others about it.
Now get yourself exercising, stay safe and have fun. Jason Crow
