In the lead up to the Launceston Ten on Sunday, June 14, The Examiner will be featuring profiles of Launcestonians taking part in the event. We will also be providing weekly tips to help you train in the lead-up.
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The B&E Tasmanian Running Festival: Launceston Ten, Running Edge 5k & Examiner 2k
Week one tip, provided by Launceston athlete, Kate Pedley
1. Get a health check-up before commencing a new training regime
2. Select your goal distance and start gradually
3. Get the right shoes
4. Mix up your training
5. Always warm-up and cool-down
6. Stretch your muscles
7. Hydrate, hydrate, hydrate!
8. Schedule in rest days
9. Stay safe – wear bright colours, use a light, run with a buddy
10. Have some fun
Tim McMaster – Accredited Practicing Dietitian/Accredited Sports Dietitian
Whether you are an elite level competitor or a recreational runner/walker, your day-to-day nutrition around your training program will improve performance.
Distance runners require plenty of energy to provide the stamina desired to help with training loads and race day.
Here are a few tips to help you meet your nutritional needs during training for the upcoming Launceston Ten:
1. Training nutrition should be focused around the 5 core food groups, which will provide all the required energy, carbohydrate, proteins, fats, vitamins and minerals to stay fit and healthy.
2. Focusing on good quality carbohydrate sources (from wholegrain breads, cereals, rice, pasta), moderate amounts of protein (from lean meats, poultry, fish, legumes/beans, soy) and small amounts of fats (found in oily fish, avocado, monounsaturated fats and oils, such as olive oil, peanut, canola, sesame).
3. Make sure you get your 2 serves of medium sized fruit and plenty (>5 serves) of vegetables (utilize all the various colours of the vegetable rainbow).
4. Keep hydrated throughout the day and make sure you either take a water bottle with you during training, or there are public drink fountains on your running route.
5. Have a pre-training snack >60mins before training. 1 serve of fruit is the best “pre-workout” you can have!
6. Focus on recovery “post-workout”. Aim to consume 20-25g of quality protein within 60mins post training to id in muscle recovery. Adding carbohydrate to this recovery meal will re-fill your energy “FUEL” stores for the next training session. This can be achieved best if you can have an actual main meal (i.e. Breakfast post morning run or Dinner post evening run) around the training session. Or alternatively, suitable snacks providing adequate carbohydrate and protein can be utilized.
7. There is increasing evidence that dairy foods are perfect for aiding in recovery. Dairy foods provide 10 essential nutrients for good health, including protein, carbohydrate, several vitamins and minerals, plus aid in hydration.
8. There are no shortcuts to good training nutrition, utilize “whole foods” over supplements. Real food will provide you will all the nutrition you will need to stay healthy and see performance gains. Get the basics right first!
If you want to find out more, book in with an accredited sports dietician for more individual advice.
- DISCLAIMER: Undertaking any of these programs is at your own risk. Should you have any health care related questions, please call or see your physician or other qualified health care provider promptly. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.