Training for
Endurance
Running
A Guide for Beginners
Tips for training
follow a recognised training plan
aim to run three to five times a week
focus on distance, not speed
increase distance by 10% each week
refuel early and often during training runs
incorporate cross and strength training to build overall
fitness
balance training with rest to avoid injury
Nutrition for runners
diet plays a critical role in endurance running
a nutritious diet is as important as physical training
base all meals and snacks on foods high in carbohydrates
eat fruit and vegetables for adequate intake of vitamins and
minerals
reduce your consumption of high fat foods such as
chocolate and cakes
Optimise your diet
carbohydrates are the most critical fuel source for running
60% of daily food intake should be carbohydrates
protein helps with recovery and injury prevention
fats provide energy and help with vitamin absorption
Staying hydrated
maintaining hydration is vital for optimal performance
dehydration will impair performance and cause fatigue,
cramping and dizziness
fluid lost through sweating must be replaced
drink water regularly whilst training
isotonic drinks top up both fluids and carbohydrates
Good sources of
carbohydrates
whole-grain bread
oatmeal
breakfast cereals
potatoes, pasta and rice
all fruit
starchy vegetables
Rules of recovery
refuel energy stores with carbohydrates
repair muscle tissue with protein
rehydrate body fluids with fluid and electrolytes