This is a monthly column that answers your burning running questions and provides running etiquette dos and don’ts.
Submit yours to [email protected] for January!
I want to start planning my race schedule for 2014, but I don’t know where to start? What is the best way to plan races and stay motivated? – Mike
It depends what your goals are for the season, but when I am tackling the upcoming year, I start with the most important race(s) and work the other races around that. Once you have chosen your biggest race of the year, you can schedule in smaller build up races to ensure that you feel comfortable with racing and to ensure that you have all of your training in check.
For example, if you are wanting to run your first half marathon this year at the September Harvest Marathon, RunWaterloo offers a variety of build up races to fit your schedule: the “Re-Fridgee-Eighter” Run in February to make sure you are training in the winter, the ENDURrace in April, the Waterloo 10 KM Classic in June and a stage of the Endurrun in August.
Happy racing!
How does a runner enjoy the holidays without losing fitness? – Jenn, Cambridge
Be Strategic – If you go on a long run, add a treat to your re-fuelling. Swap out an energy bar for a delicious, home baked goodie. The important thing is to not eat holiday goodies in addition to what you normally eat.
Plan – For me, I make sure it COUNTS. If I am going to go for it, it will probably be fresh out the oven and full of chocolate, washed down with coffee.
Understand the ingredients – Know what you are putting into your body. It is ok to indulge, but don’t have a hundred of them if they aren’t full of whole food ingredients. Actually, don’t eat a hundred of them if they are!
Train – This may be obvious but a holiday season is not a free pass to not train. Stay as consistent as possible.
Fatten Up – By that I mean, eat some quality fats before going to a holiday party like nuts and avocados. This will help prevent you from showing up famished and eating everything in sights.
Drink water – As always, hydrating helps eliminate your body of toxins and helps you make wiser snacking choices.
Remember the big picture – Christmas is a time of the year that is meant to be celebrated. Enjoy it without going overboard, and don’t let it subtract with the time with your family and friends. Remember that it’s what you do on a daily basis that defines your athletic results, not what you do on one day of the year.
80/20 – Whip out the old 80/20 rule. Eat healthy 80% of the time during the holidays and take time to enjoy your favourite treats for the remaining 20%.
Don’t get caught in a rut – When the holidays are over, switch back to your healthy diet. Life is meant to be enjoyed so celebrate wisely.
Have a burning question? Submit it to [email protected] to be featured in January!
