Beginner basic bodyweight circuit

Its always a good idea to incorporate some kind of resistance workouts in your training schedule. Below is a basic bodyweight circuit, high repetitions and very little rest between exercises. The exercise selection is set out so you work upper body, lower body, upper body etc...

1. Press up's (knee press up's if needed) x 15 reps
2. Sumo squat's (wide stance, toes pointing outwards) x 15 reps
3. Tricep dip's (use a chair or low table) x 12 reps
4. Right leg lunge x 15 reps
5. Left leg lunge x 15 reps
6. Wall press up's (press up against a wall!) x 12 reps
7. Bridge's x 20 reps
8. Finish with a basic plank exercise (holding steady for 15 seconds)

After completing all reps of all exercises rest for 2-3 minutes and repeat if you feel you can : )

Basic Nutrition- Hydration

Knowing what to eat and when is a very important aspect of your training, especially if you want to get the most out of your efforts.
Take into account our bodies are mostly made up of water, and when you exercise at a certain level, you will lose some of this water, due to sweating. Jogging/ running is no different, so be sure to keep hydrated.
Anything under an hour, water should be fine to keep you hydrated. Energy drinks might be needed if training for more than an hour, to help replenish electrolytes and energy.

Starting your training - Beginner week 1

Once you have your footwear sorted, the next step is to start training! Now if you are a beginner, just starting out, dont jump head long into a 5 mile run, you need to take it slow. Dont risk an injury, as this could put you out of action for a while, leading to demotivation, and we dont want that! So at first, it should be about how long you spend on your feet. Walking, jogging or a combo of both, dont worry about how far you go, just focus on the time. Your first week of training could look like this:

• Train 3-5 days
• 20 mins total time each session
• 2 mins walking/ 2 mins jogging

Remember to include a light warm up consisting of a pulse raiser and some dynamic stretches (movements that mimic the exercise you will be doing) and dont forget to cool down including static stretches

Getting ready - Trainers

Comfortable Trainers: This might sound simple, but your footwear is very important. Wether you walk, jog or run the race for life, it is so important to have the right footwear. You dont need to spend £££ on expensive trainers, just make sure they are comfortable, not to tight (to allow for your feet to swell due to heat) and also make sure you have worn them in before the race!
There are specialist shoe shops that actually moniter your gate and stride patterns to determine which trainers suite you the best. This is an option if you are taking your training and the event seriously. If not, just follow the steps above and you should be fine

Welcome!

Hi and welcome to my blog. If your reading this then you are most likely thinking about taking part in the race for life. First off, well done you! Its a great cause and you really are making a difference. Plus you will be getting fitter in the process, win win.
 I will update the blog on a regular basis, with training tips and information to hopefully help you throughout your training process.
 Dom