Vid: How To Build Endurance

Endurance is a slow and gradual process to build when running. Learn how exercises can build endurance in this workout video.

Runner Profile: Barrie Fong

For our runner profiles, we have five questions directed to our members, aimed at giving our supporters a bit more information about where they stand in regards to their training and fundraising. Our tenth runner profile is on Barrie Fong.

Q1. “What is your motivation behind joining the RUN21 campaign?”

Barrie: I just want to do some good work for a great cause.

Q2. “Is this your first running event?”

Barrie: Technically yes, it is in terms of marathon or distance running, but I have been sport active all my life.

Q3. “Do you have a specific goal set for the event?”

Barrie: Just to do myself p.d and all the people that have sponsored me.

Q4. “What kind of training regimen do you have?”

Barrie: I play soccer and train every Tuesday, in addition to that I run around Parramatta Park 4 x a week. Which is 3.3km in distance, typically I do it twice.

Q5. “Do you have a life motto or motivation to share with us?”

Barrie: Always treat people with kindness, respect, love and understanding. That is what life should always be about.

Thanks very much to Barrie for taking part in our latest runner profile! If you would like to sponsor Barrie, or another member of the RUN21 team, please visit http://everydayhero.com.au/run21

Runner Profile: Stacy Blythe

For our runner profiles, we have five questions directed to our members, aimed at giving our supporters a bit more information about where they stand in regards to their training and fundraising. Our seventh runner profile is on Stacy Blythe.

Q1. “What is your motivation behind joining the RUN21 campaign?”

Stacy: Being part of the RUN21 campaign is my way of trying to support families and children who live with Austism. As a mother of 8 children, and the wife of a child psychologist, I know how important it is to have a strong support network. Organisations like the Luke Priddis Foundation enable families who live with Autism to network with each other; to share their experiences, knowledge and journey.

Q2. “Is this your first running event?”

Stacy: This is my first ‘official’ running event in 20 years… I’m a bit rusty, but keen!

Q3. “Do you have a specific goal set for the event?”

Stacy: My goal is to complete the course in 2 hours.

Q4. “What kind of training regimen do you have?”

Stacy: I train early most mornings. I’ve adapted a program which is gradually extending the time and distance I run.

Q5. “Do you have a life motto or motivation to share with us?”

Stacy: Nothing is impossible with hard work and determination.

Thanks very much to Stacy for taking part in our latest runner profile! If you would like to sponsor Stacy, or another member of the RUN21 team, please visit http://everydayhero.com.au/run21

 

 

Training Tips for the SMH Half Marathon

 

1. Stretching is not optional!

Prevent injuries by stretching every time you run, no matter how short.

2.  Take Time Off

Even the most devoted marathon runners take a day off each week. Resting will help to protect your body from injury. Since long runs can be challenging, it may be a good idea to rest either the day before or the day after those runs.

3.  Recognise the Pain

Pain could be an alert from your body that you need to rest or that something is wrong. Pushing  too hard may result in injury, so resist the urge to be a hero!

4.  Short & Long of It

Incorporating shorter runs, such as 5km – 10km, into your marathon training schedule is an excellent way to prepare for the upcoming 21km of a half-marathon.

5.  Ups & Downs

Incorporate hills – the SMH course is quite hilly! Going uphill helps you train for increased power, while going downhill is a lesson in speed.

6.  Mix It Up

You don’t have to run every single day to call yourself a runner. Cross training is valuable and can shake up your marathon routine, so you never get bored.

7.  Flex

Yoga & pilates can help to increase flexibility and develop a strong core (especially for women) that helps with strength and stamina.

8.  Time Frame

Try to implement some runs at the same time of day that the event will be (6:45am). This is helpful in preparing your body for running at the same time & climate of the race. 

9. Gear Up

Wear your marathon gear during training runs. There should be nothing new on your body come race day. You want to know that everything works properly and feels comfortable.

10. Right Routine

Work your training into your daily life. A set routine will ensure your loved ones are not neglected and your training sessions actually happen as planned.

11. Be Flexible, Really!

Be willing to adjust your routine and change your running schedule as needed. You will be training for a long period of time and success will depend on your ability to bend when things change or special circumstances come up.

 

RUNNER PROFILE: LUKE SIMPSON

For our runner profiles, we have five questions directed to our members, aimed at giving our supporters a bit more information about where they stand in regards to their training and fundraising. Our sixth runner profile is on Luke Simpson.

Q1. “What is your motivation behind joining the RUN21 campaign?”

Luke: I am hoping for two main outcomes. 1: To be an inspiration for my kids and wife. 2: To be a part of this great cause and willing to go through what will no doubt be a lot of pain, but in the hope that families get some well-needed support and assistance in their battle with autism.

 Q2. “Is this your first running event?”

Luke: No.

Q3. “Do you have a specific goal set for the event?”

Luke: To be able to finish and know that my pain will be somebody’s gain.

Q4. “What kind of training regimen do you have?”

Luke: Run, run, run……… 🙂

Q5. “Do you have a life motto or motivation to share with us?”

Luke: Do or do not…there is no try….(Yoda)

Thanks very much to Luke for taking part in our sixth runner profile! If you would like to sponsor Luke, or another member of the RUN21 team, please visit http://everydayhero.com.au/run21

Runner Profile: Bonnie Mackay

For our runner profiles, we have five questions directed to our members, aimed at giving our supporters a bit more information about where they stand in regards to their training and fundraising. Our fifth runner profile is on Bonnie Mackay.

Q1. “What is your motivation behind joining the RUN21 campaign?”

Bonnie: I’m motivated for the RUN21 campaign because I want to be doing something positive with my time, instead of just sitting on the couch watching others do things that are totally within my power to do!

Q2. “Is this your first running event?”

Bonnie: Yes, this is my first running event ever! Ahh!

Q3. “Do you have a specific goal set for the event?”

Bonnie: My goal for the event is to finish it alive! 😀

Q4. “What kind of training regimen do you have?”

Bonnie: Well, my training regime has so far consisted of the ‘bridge to bridge’ run around Nepean river a few times a week. But I know I need some more intense training so I just signed up to the gym today and I’m planning on training there 3-4 times a week.

Q5. “Do you have a life motto or motivation to share with us?”

Bonnie: My motto is to love… Life, people and self… And the only way I can truely do this is to know the One that first loved me! Because I was not always lovely, but He loved me still! Life, people and self will not always be lovely but He’ll show us how to love still!!!

Thanks very much to Bonnie for taking part in our fifth runner profile! If you would like to sponsor Bonnie, or another member of the RUN21 team, please visit http://everydayhero.com.au/run21

Team Member Target Over Half Way Now!

 

Yes, we now have eleven team members! That’s over half way to building our team of 21 runners (however, we would be more than happy to take a few extras if we can!). Meeting this milestone is a good enough reason to celebrate and take time to thank our wonderful team, for making such a great commitment to helping kids with ASD.

Thank you so much to everyone who is a part of RUN21. We love you!!!

And the Luke Priddis Foundation will love you too 🙂

You Can Do It!

 

 

Don’t think you can run a full 21km course? Yes you can! There are still a few months to get prepared, people!!!

Here are some tips for building up your strength and stamina to run the half-marathon with the RUN21 team on 20th May, 2012!

Build It Up Gradually

Take it slowly at first. Run short distances to begin with and gradually increase the distances over time.

Warm Up and Stretch

As with any exercise, always allow your muscles to warm up adequately before going too hard. And never neglect to stretch! It is important to stretch after a run, but you should also stretch during a run if you need to.

Cool It Down

Ice packs can really help to soothe aching muscles and prevent injuries. Do so as soon as possible after a run.

Keep Hydrated & Nourished

It is best to take a drink bottle of water with you on a run, especially on longer distances. Remember to keep well hydrated for the hours afterward as well. Eating a piece of fruit after training helps to fight fatigue and fuels your body.  Sports drinks can help, but avoid overdoing it.

Dress appropriately

Compression gear can help, but on a hot day, opt for the cooler gear! Wear a hat in sunny weather to prevent sunstroke and dehydration too. Always run in joggers – they do not have to be too expensive, but must be comfortable and offer adequate support, or injuries can result.

Train the Terrain

The SMH Half Marathon course is a hilly one! So, running on the road is essential – a treadmill just won’t cut it. Try to include some hilly terrain to prepare your body for the event.

Sprint & Interval

Sprint training & interval training will build muscle and improve stamina.

Variety, Baby!

Running different distances each session (i.e. a short run then a  long run the next time) and putting variation into your training, e.g. walking, different routes, listening to music, can help to keep interest and build strength. Don’t be afraid to mix it up!

So, get out there and start running! Never Stop! 🙂