Q&A (26.02.2016)


Another Friday, another Q&A session – some good ones this week!
Please keep them coming, as I’m enjoying answering them.

I had some great New Year’s Resolutions but I’ve managed to let them slide, how can I get myself back on track?

Firstly, it’s important to realise that you’re probably not the only one not sticking to resolutions as religiously as when you first started out, so there’s no need to feel guilty. Also, you need to remember you’re only human; beating yourself up about letting things slide won’t get you any nearer to achieving your targets.

The easiest thing to do is sit down and come up with a plan – think about eating healthier, making the extra effort to get to the gym or go for a run etc. Also think about why things have dropped off – were the targets you set too hard? Were the changes you made unachievable in the long term? Were your goals not specific enough?

Re-evaluate what time you have for exercise and make sure you’re being realistic. If you can only find time for 2 workouts a week, make certain you’re getting the most of the time available.

Try the new tactics for 3-4 weeks and then have another sit down and see if you’re back on track.

I’m currently training for a half marathon, what strength training would you suggest I do?

Strength training is really important for runner to prevent injury, work on your co-ordination and stabilisation. You don’t need to add too much to your existing training schedule, which will be quite packed for the half marathon, but you’d benefit from 2-3 20 minute strength sessions after a run each week.

Squats
Lunges
Press Ups
Side Plank
Plank
Hip Bridges
These are the basic exercises I would suggest to begin with. 2 sets of 10 repetitions, each with about 30 seconds recovery.  If you’re unsure of how to do any of these, get in touch.

You can increase the amount you’re doing as your strength increases, but simply knock anything on the head that’s interfering with you’re running training (not that I think it would). Once the half marathon is out of the way, you can concentrate more on the strength training.
With the addition of strength training, make sure you’re getting adequate rest and recovery between sessions too.

What’s your favourite post-workout meal?

For me, and omelette is my go-to meal after a hard workout. It’s quick and so easy to make, and you can pimp it up to add whatever ingredients you want. There’s protein and fats in there, and you can add potatoes for carbs, plus you can have veggies on the side.

My personal favourite is cheese and chilli, with broccoli. I grate the cheese so I don’t use too much, and the chilli adds a little kick. Steamed broccoli is perfect with it.

Like I said, you can make any combination with an omelette – just watch the amount you put in if you’re being calorie careful.

After a workout, make sure you get a balanced meal of protein and carbs with a little bit of fat – make sure the meal is nutrient dense, so you’ll feel fuller for longer and get the maximum out of the food.

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