Powerade Fitness Secrets Beginner Runner

The idea of This programme is To geT you To compleTe a 9km run wiThouT walking.

goal seTTingEveryone has different abilities and exercise history so you must consider this when following this programme. The idea of this programme is to get you to complete a 9km run without walking (or without walking too much).

paceThe pace you walk/jog/run at will be very individual. The most important thing to remember when you start out is to keep the goal in mind at all times. Your goal is to complete the 9km distance, and the programme is all about small increments in duration of walking and running to get you there.

The idea behind the gradual increases is to allow the body (and mind) to adapt to the training and the physical challenge you are putting it through.

Each session should be treated in a similar fashion. A session that says complete 5W/10R/5W should be exactly that. Start your session walking (W). During session 1, you will feel your gluts, calves, feet and the front of your hips all working. Then you will run/jog (R) for 10 minutes, at a speed you can hold for the full 10 minutes. Finish with 5 minutes of walking (W), remembering to keep a quick stride, proud posture and to use your arms.

Remember, even if you are feeling great the idea is to complete each period of walking/running without stopping so pacing is vital. A good cue for most of us is to run/jog at a pace that you could hold a conversation.

missed session

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These Training guides provide advice of a general naTure only. use These guides under The supervision of a qualified fiTness professional or coach, and consulT a docTor before you begin any Training. all liabiliTy for any loss, damage or claim arising from any use of The informaTion is disclaimed.

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if you miss a se

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iT up. each sess

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programme.

warm up/cool downEach session has a walk at both the start and end. This is for 3 important reasons.

The first reason is to allow your body to get warm, loosen up, get blood flowing and prepare itself for the running block. The first 2 minutes of the walk therefore should be very comfortable.

The second reason is to warm up the important muscles that are used in running. When you walk, you will feel muscles working that you might not feel when you run, and the walks are part of the programme to help you get through the distance.

The final reason is the cool down. Keep working for the first half of the walk block and then gradually cool down for the last half. This will help you feel better at the start of your next session.

fuelYour body is like a sports car. So if you put good quality fuel in you get good performance/adaptation.

The point of constantly snacking/eating is to keep your metabolism high and blood sugar levels stable. If you have large periods of time without snacking (5-6 hours) you will feel sluggish and be more likely to over eat at your next meal.

If you want to improve body composition (e.g. lose some fat) then you need to make sure your portions are smaller than you think you need. Avoid 3 large meals a day and organise yourself so you are having 3 small-moderate meals and 3 snacks a day. Seek the advice of a dietitian for more information.

You must always have breakfast to ensure you get off on the front foot. Sleep is important to recover from the previous day but breakfast is just as important to ensure you get the best out of the present day.

sTreTchingdynamic mobiliTy prior To your session

This involves actively moving the limb through its full range of motion in a controlled manner at a moderate speed. This form of stretching gets the body use to moving through the muscle ranges required in the upcoming session. It is important to hold a strong and neutral posture when completing these movements.

passive recovery posT your session

This involves putting the limb/joint/muscle into a position of stretch but in a slow, deliberate and controlled fashion. Once this position is reached with no pain, it should be held for a minimum of 30 seconds. Ideally you would repeat the process 2-3 times.

hydraTion

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your body is like a sporTs car. so if you puT good qualiTy fuel in you geT good performance.

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These Training guides provide advice of a general naTure only. use These guides under The supervision of a qualified fiTness professional or coach, and consulT a docTor before you begin any Training. all liabiliTy for any loss, damage or claim arising from any use of The informaTion is disclaimed.

beginner jogge

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body weighT blasTComplete the exercises below in circuit fashion for 20 minutes non-stop:

15 single leg calf raises (each side) 10 single leg hip thrusts (each side) 10 press ups 20 repetitions of walk lunge 60 sec prone hold 5 burpees 30 sec side plank (each side) 20 air squats

core & sTreTch sessionIt is important to stretch at least 2x a week. In addition, if you also complete some of these stretches after each training session you will benefit long term:

30 sec prone hold, 20 crunchies, 20 knee slides Stretch; calf muscles, quadriceps, hamstrings,

groin, gluts, hip flexors and abdominals. Complete each stretch for 30 sec. The stretch should be felt but should not hurt. Relax the muscle being stretched and breathe deeply.

30 sec side plank (each side), 20 crunchies, 20 knee slides

mon Tue wed Thu fri saT sun ToTal

week 1 Body Weight Blast5W/5R/5W/5R20 mins

Core & Stretch Session

10W/10R/5W25 mins

Core & Stretch Session

5W/15R/5W25 mins REST

35W / 35R

week 2 Body Weight Blast5W/10R/5W20 mins

Body Weight Blast

10W/7.50R/5W/7.50R/5W35 mins

Core & Stretch Session

5W/20R/5W30 mins REST

40W / 45R

week 3 Body Weight Blast5W/15R/5W25 mins

Core & Stretch Session

5W/10R/5W/10R/5W35 mins

Body Weight Blast

10W/25R/10W45 mins REST

45W / 60R

week 4 Body Weight Blast5W/15R/5W25 mins

Body Weight Blast

5W/15R/5W/10R/5W40 mins

Core & Stretch Session

10W/35R/5W50 mins REST

40W / 75R

week 5 Body Weight Blast5W/10R/5W20 mins

Core & Stretch Session

5W/20R/5W/15R/5W50 mins

Body Weight Blast

10W/40R/10W60 mins REST

45W / 85R

week 6 Body WeightBlast5W/20R/5W30 mins

Core & Stretch Session

10W/20R/10W40 mins

Core & Stretch Session

9km run REST 30W / 40R / 9km

assumpTions The person performing This programme has no injuries or issues ThaT are likely To be aggravaTed by walking and jogging.

aT The sTarT of This programme iT is expecTed ThaT The person performing has The abiliTy To walk/exercise for 15-20 minuTes.

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These Training guides provide advice of a general naTure only. use These guides under The supervision of a qualified fiTness professional or coach, and consulT a docTor before you begin any Training. all liabiliTy for any loss, damage or claim arising from any use of The informaTion is disclaimed.

5w = 5 minutes of walking at a brisk (but comfortable) pace 5r = 5 minutes of running/jogging at a pace that allows you to complete the distance without stopping. Your breathing should be such that you can have a conversation with a friend but it is uncomfortable.

for help on Th

ese exercises,

refer

To imagery Tha

T follows or T

he videos

on powerade.c

o.nz/Training

beginner jogge

r

4single leg hip ThrusT press up

prone hold burpee

air squaT

These Training guides provide advice of a general naTure only. use These guides under The supervision of a qualified fiTness professional or coach, and consulT a docTor before you begin any Training. all liabiliTy for any loss, damage or claim arising from any use of The informaTion is disclaimed.

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Heel of support leg should be as close to butt as possible. From position 1 drive heel of support leg into ground and drive knee of unsupported leg up on a 45 angle. Lower down slowly. Repeat 10 times each side.

Support body weight on feet and elbows. Contract gluts and abdominals. Hold in rigid

position without dropping hips for 60 sec.

Start in position 1, feet slightly wider than shoulder width. Push hips down/back while

keeping back straight. Lower down (back straight) and extend arms. When max depth

achieved, stand up (squeeze gluts) and lower arms. Repeat 20 times.

Place hands below shoulders or slightly wider, lock core so there is a straight line from shoulders to heels. Keeping rigid, extend arms to full extension keeping elbows on a 45 angle. Complete 10.

Start by lying on ground. Bring chest off ground and push weight up onto hands while jumping feet towards hands. Then jump for height. This

is 1 burpee. Repeat by lying back on ground and going through the movement 5 times.

single leg calf raise

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22

Support body weight on 1 leg and push up onto ball of foot. One repetition equals lowering heel to just above ground, then pushing back up

onto ball of foot. Complete 15 each side.

Take large step, lower body weight keeping trunk straight. Back knee at 90 angle and

front knee not forward over front foot. Drive off front leg and take another big step with other

foot. Complete 10 each side (20 steps).

Support body weight on elbow and outside of bottom foot. Ensure top hip is slightly

forward of lower hip. Should feel the obliques working (side abdominals) and not the back. Hold for 30 sec each side.

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walk lunge

side plank

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1

2

beginner jogg

erbody w

eighT blasT

Support body weight on feet and elbows. Contract gluts and

abdominals. Hold in rigid position without dropping hips for 60 sec.

Lie on back with legs bent at 90 angle. Cross arms over chest

and crunch up by bringing shoulders off ground and towards knees. Come

up as far as you can then return to start position. Repeat 20 times.

These Training guides provide advice of a general naTure only. use These guides under The supervision of a qualified fiTness professional or coach, and consulT a docTor before you begin any Training. all liabiliTy for any loss, damage or claim arising from any use of The informaTion is disclaimed.

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prone hold side plankknee slidecrunchie

calf sTreTch sTanding quadricep sTreTch hamsTring sTreTch calf sTreTch seaTed

groin sTreTch gluT sTreTch hip flexor sTreTch abdominal sTreTch

Lie back with legs bent at 90 angle. Extend arms out in front, fingers on thighs. Start by sliding hands over thighs and curling the fingertips

over the kneecaps. Return to start position and complete 20.

Balance weight on 1 leg and while keeping knees together pull the non-

supporting ankle tightly into gluts. Push hips slightly forward and hold

for 30 sec. Repeat on other side.

Support body weight on elbow and outside of bottom foot. Ensure top hip is slightly forward of lower hip. Should feel the obliques working

(side abdominals) and not the back. Hold for 30 sec each side.

Cross legs in front of one another and keep back leg straight. Slowly lower

hands towards the ground by pushing hips back. Relax into this position

and hold for 30 sec each side.

Crouch down with 1 foot in front of the other. Keep heel of front foot on the

ground and push knee forward over toe so a deep stretch is felt in heel/achilles/

deep calf. Hold 30 sec each side.

Find an immovable object (wall, park bench etc). Place 1 foot behind and while the leg is straight gently push

heel into ground. To increase the stretch, place foot further behind you.

Hold stretch for 30 sec each side.

Bring both heels together, grip hands onto feet, push chest out and keep back straight. Ease knees towards

the ground and feel the stretch in the groins. Hold for 30 sec.

Stretch leg in front, and bring other leg over the top. Keep a tall posture, chest out and back straight. Using

arms, hug knee in towards chest, do not take chest to the knee. Hold for

30 sec each side.

Assume lunge position with weight evenly distributed between front and back leg. Front leg should be

at a 90 angle. Contract gluts, push hip forward. The stretch should be felt across the quad/hip. Hold for

30 sec each side.

Lie flat on the ground. Depending on comfort, come up onto hands or elbows and gently push hips

into the ground. You should feel a lengthening through the abdominals. Hold for 30 sec.

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beginner jogg

ercore & sTreTc

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