Too Often The Urgency To Get Fit Quick Leads To Poor Results And Injury
“By your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints” say Robert Forster, Physical Therapist and PT. His practice in Santa Monica is the unofficial meeting hall for broken -down triathletes, advernture racers and gym rats!
“Age related decline hits sooner than you think”
“Too often however, the urgency to get fit quick leads to poor results and injury as we try to play catch up with overzealous workouts and ill-advised dieting. The most common mistake is to turn to the unscientific, but none the less popular, “all out” workouts like Cross Fit and P90X to make up for lost time. These programs often lead to injury, burnout and rebound weight gain.”
The value of Phase 1 of the 24 Fit Workout, developed by Robert Forster
Phase 1 is about establishing stability throughout every part of your body. Thats Spine and Pelvic Stabilization, Shoulder Stabilization and Total Body Integration. This involves the use of light weights and other exercises to strengthen all the little “helper muscles” around the joints, which, along with a lot of stretching insures that each joint is functioning properly. This phase prepares the body for the more strenuous work to come later in the training cycle. What Robert Forster calls making his runners “bullet proof” or “Kevlar Training” so that they don’t breakdown during training. He has worked with beginners and elite Olympic athletes.
By the time you’ve completed Phase 1, you’ll not only have improved posture and joint health, but your body will also be properly prepared for the strength and power workouts to come in Phases 2 and 3.
Our goal is to get you race-ready or match-ready without becoming mentally frustrated, physically tired or, even worse, injured.
Related – High Intensity Workouts Can Lead to Injuries/
Training To Run A 5k – Week One Notes
WEEK 1 KEY TRAINING CONCEPTS
START SLOW
This is a five-week program, not a program for one week or one day. Trust the training over the WHOLE five weeks and be patient.
BUILD A BASE
Even the best athletes in the world start their training by building an aerobic base – allow time for your body to adapt.
ACHIEVE SUSTAINABLE FITNESS
We’ve all experienced or witnessed someone take on an overly aggressive training plan only to quit. Our goal is to build sustainable, smart fitness day after day, week after week
WARM UP
Dynamic Streches to get body ready for running.
Top to toe, starting with a neck stretch.
Time your warm up, 5-10 mins.
Power walk as part of the warm up before every run.
Watch Warm-Up Video
UNDERSTANDING FAT BURNING
Most people that workout have the goal of burning body fat
Though more total calories may be burned during an intense workout, more calories from fat are burned during lower-intensity workouts
Initially, training at a lower intensity will not only help you achieve sustainable fitness, but it will train your body to become more efficient at burning fat, making you a more efficient runner.
WEEK 1 – NUTRITIONAL TOPICS
Proper nutrition is key to complementing any training plan
Training and exercise can only do so much, nutrition helps big transformation happens
FOCUS ON EATING
A variety of colourful fruits and vegetables
Lean sources of protein
Complex carbohydrates like whole grains and yams with their skin
Healthy fats high in Omega-3 fatty acids from cold-water fish, flax and various types of seeds and nuts
AVOID EATING
Sugary foods like soft drinks and sweets
Fatty meats in excess
Foods containing highly processed and artificial ingredients
UNDERSTANDING FUELLING
Carbohydrates and fats are essential for human health, and both fuel physical activity
Lower intensity workouts are fuelled primarily by fat, whereas higher intensity activities, such as racing a 5K, are fuelled by carbohydrates
A healthy, balanced diet contains both healthy fats and adequate, healthy carbohydrates
Strive to consume fats with higher levels of Omega-3 fatty acids and fewer Omega-6
HEALTHY FAT SOURCES – Almonds, hazelnuts, cashews, cold-water fish and flax
COMPLEX CARBOHYDRATE SOURCES – Barley, quinoa, yams with skin, fruits and vegetables
PRE-WORKOUT MEAL
Formula 1 Healthy Meal, Formula 1 “Free from” and Herbalife24 Formula 1 Sport provide balanced, healthy nutrition. This is perfect to consume 2 to 3 hours before a workout to top off energy stores. Light on the stomach but highly nutritious. Formula 1 Sport contains L-Glutamine which helps reduce muscle soreness.
POST RUN SHAKE
Consumed with 30 mins of your run, Formula 1 Healthy Meal, Formula 1 ” Free from” and for best results Herbalife 24 Rebuild Strength which is great for helping to rebuild after shorter, lower-intensity runs when high amounts of carbohydrates are not burned. Contains L – Glutamine and BCAAs.
Full guide including the running and recovery schedule for week 1: 5k Training Schedule and Plan
5k Training Plan – Week One Video
HOW TO TRAIN FOR A 5K RACE IN JUST 5 WEEKS
For many reasons, running a 5K race is a popular goal for people who strive for a more active life. For one, it provides a fun, social environment to make your workout more enjoyable. Secondly, it is achievable by anyone, yet is a great challenge for even the most experienced runners.
This comprehensive 5K Training Plan( exercise, nutrition and recovery) will give you all of the information you need to get you running your first 5K race in just 5 weeks. We have organised it based on three ability levels – beginner, for someone who’s never run before; intermediate, for someone who is moderately active; and advanced, for someone who considers themselves fairly active and is looking to improve his or her fitness and running time.
The “5 Weeks to 5K” program utilises the basics of periodisation training, which is one of the most established and time tested training methods in the sports world. By systematically increasing your training load and allowing for necessary rest to promote muscle adaptation, you will gradually build fitness in a sustainable way. Unlike most programs, we want you to avoid starting out too fast. Our goal is to get you race-ready without becoming mentally frustrated, physically tired or, even worse, injured.
Phase 1 on the 24 Fit Workout program covers stability where the body is hardened against injury. This involves the use of light weights and other exercises to strengthen all the little “helper muscles” around the joints, which, along with a lot of stretching insures that each joint is functioning properly.
Key focuses when training to run a 5K:
1 . Joint Stability – 24FIT Workout DVDs
2. Running Schedule – View 5k Training Plan on Our Facebook Page
3. Strength Training – 24FIT Workout DVDs
4. Nutrition – View 5k Training Plan on Our Facebook Page
