We’re proud to support the Omaha Classic Run and Walk. This growing annual event includes a 10km run, 8km run/walk, 5km run and a 2km kids' dash. Originally set up in 2010 as a fundraiser for the local Matakana School, the event has steadily grown. The next step is attracting both casual and professional runners, and to potentially in the future turn Omaha Classic into a Half Marathon or Multi Sports Event that is recognized on the national running calendar.
The Omaha Classic is on April 12, now only a couple of weeks away. We could do with some help to get in shape, so we thought we’d get some training tips from Les Mills personal trainer Chris Jamieson. Regardless of your exercise habits we hope these are useful. With any exercise it is important that you stay hydrated, coconut water is a much healthier alternative to any sports drink, rich in vitamins, minerals and electrolytes. For the all-important recovery after training try our SuperShake, a favourite with professional runner Oska Inskaster-Baynes.
We’ll hand you over to Chris Jamieson, the Omaha Classic Personal Trainer….
My best advice is not to do too much too soon. Going from being a couch potato into a full training programme is too much of a jump. Often in danger are those who used to run a lot, but haven’t run for some time. It’s easy to go out too hard too fast and wind up injured!
Basic training principle no 1: Train don’t strain.
Training is pushing your body just beyond what it can do now to stimulate the need to change, then resting while those changes happen. You literally get worse while you train, and better while you sleep. And in case you think woohoo all I need to do is sleep, know this: If you do nothing at all, your body will adapt to that too!
Straining normally happens by adding too much volume, either too far in a single run, or too much over the week in cumulative runs, eg. you didn’t recover from the last session before heading out again. The other thing that typically goes wrong is instabilities in your stride get amplified. Butt muscles that aren’t really working well cause other muscles groups to overwork, usually ending up with knee or hip pain.
So that’s the bad news. The good news is that you can often achieve more with less. For those of us working and with families this is good news. Training smarter not harder. Fewer hours training for better results.
Your training programme needs some balance. Include running, strength training, core stability training and stretching. Here’s a sample programme, you can adjust to the distance you feel comfortable running.
The first week err on the shorter side so you finish training feeling ‘fresh’. I recommend you consult with your doctor or an exercise professional before starting a training programme.
Monday: Optional rest or strength training
Tuesday: Run 2-4km. Do 4 short sprints in the middle. Strength Routine if rested Monday
Wednesday: Core stability workout
Thursday Run 3-6 km, every kilometre add in a fast 100-200m run.
Saturday Run 4-8 km, don’t run too fast, think long and slow.