As a keen marathoner with 18 races under my belt, I understand the pivotal role that proper training and nutrition play, especially as we age. Through my own extensive running experience coupled with specialized training, I’m well-equipped to guide athletes of all levels towards peak performance.
Here are my simple steps to ignite your training:
✨ Consistency is Key!
Commit to regular training sessions, tailored to your schedule—whether it's once a week or six days a week. The key is commitment and sticking with it!
✨ Positive Mindset, Positive Results!
Shift from "I ought to run" to "I'm lucky I can run." Embrace the joy of your runs!
✨ Set Realistic Goals!
Establish achievable goals that align with your lifestyle. Start with a routine that suits you, gradually building up to more challenging endurance events.
✨ Patience is a Virtue!
Allow time for positive changes. Proper training yields injury-free, enjoyable processes, leaving you feeling fantastic during and after each session.
✨ Tailor Your Nutrition!
Regular, balanced meals and two healthy snacks are crucial. Ensure sufficient protein intake (at least 1.5g per kg of body weight). Embrace nutrient-packed options like eggs, cottage cheese, nut butters, tofu, and yogurt.
✨ Carbs Are Your Best Friend!
Incorporate carbohydrates into every meal and snack, avoiding sugary options. Opt for sources like sweet potatoes, beetroots, quinoa, and starchy vegetables for sustained energy.
✨ Fuel During Exercise!
For sessions exceeding an hour, introduce gels or sports drinks 30 minutes into the activity to maintain energy levels.
✨ Hydrate Smartly!
Prioritize hydration with electrolytes before, during, and after workouts lasting over an hour. Choose a hydration method that suits you, whether it's a vest, belt, or flask.
✨ Stay Positive!
A positive attitude resonates with those around you, creating the ideal mindset for effective training and recovery. Small changes can lead to significant improvements, regardless of your athletic level. Whether you're a beginner seeking the basics or an advanced athlete desiring detailed support, reach out. Together, we can elevate your nutrition, well-being, and performance.
Eat Better. Feel Better. Perform Better. 🚀💪
Janie x