Looking for some fitspiration? This is how to get from the sofa to the start line just like the celebs
THERE'S nothing like a big fitness event in your calendar to get you off the sofa or shake up your gym routine (plus, just think of the Insta-bragging rights).
“Exercise can often feel aimless, and it’s very easy to lose motivation,” says Greg Whyte, the sports scientist and former Olympian who trained Davina McCall for her 500-mile Comic Relief triathlon.
“That’s why having a big event to work up to is a great way to stretch your abilities.”
But whether it’s a fancy-dress fun run or hard-core Tough Mudder, it’s important to give yourself enough time to get race-ready.
“You want to be comfortable both mentally and physically by the time it arrives,” says Greg. “Be realistic about the time frame you have, otherwise you’re setting yourself up for injury and failure.
Every training session you do will add to your wellbeing on the day and increase your sense of accomplishment.”
You want to do a 5k fun run
Training time Up to nine weeks
Training time 12-16 weeks
Get race-ready
- “Track your training sessions and push yourself further each time,” says Greg. “Make sure you have at least one interval workout, one tempo [fast-paced] run and one long run per week, working up to 10 miles. Factor in at least two recovery days a week.”
- “Flexibility and stretching is vital over this kind of distance, otherwise injuries can occur,” says Georgie. “I recommend a hip flexor and hamstring stretch twice a day to reduce knee and back pain, and use a foam roller to boost circulation for a better recovery after every run.”
- “The ideal breakfast on race day is high in carbs with a bit of protein and low in fibre. A bagel with peanut butter or porridge with banana are good. Try to eat two to four hours before the start of the event,” advises Greg.
You want to do an entry-level triathlon
What is it? Often called a sprint triathlon, it can be anything up to a 750m swim, 20km cycle and 5km run, and is achievable for anyone who can “get by” in each of the three disciplines. Just call us Jess Ennis-Hill!
Find one ,
Training time 12 weeks
STICK WITH IT
Psychologist Dr Ryan Rhodes shares his tricks to keep you training
Put it in your diary By locking the big event in your calendar – ideally by actually writing it down – and paying any fees to enter in full, you’re far more likely to commit.
Shout about it Telling friends and family about what you’re doing and raising sponsorship money increases feelings of accountability.
Join a squad Training with a group of like-minded people will keep you motivated and provide some healthy competition.
Get race-ready
- “Spend the first six weeks getting comfortable with each discipline,” says Julian Nagi, a British Triathlon Federation coach. “Swimming tends to be the weakest for most people, and even in a sprint triathlon you could be doing open-water swimming, which is not the same as a pool. Practise swimming in open water wearing a wetsuit before the event.”
- “Mimic the demands of the race in your training,” says Julian. “Tag 15 minutes of cycling on to a 20-minute run, or jump on an exercise bike straight after a swim. We call these ‘brick’ sessions.”
- “Make sure you’re comfortable with the kit and practise taking it on and off,” he adds. “You’ll need a wetsuit that
should feel tight but not restrictive, goggles tinted to combat glare and comfortable trainers.”
You want to do an obstacle course race (OCR)
Get race-ready
- “Obstacle racing is a bit like interval training,” says Kyle Railton, Tough Mudder training expert. “You run a mile, climb over something, run a mile, crawl under something… So to get used to that intensity, include short bouts of 30-60 seconds of hard effort with recovery jogs and hill running. On a treadmill, alternate one minute uphill with one minute flat running.”
- “Make sure the movements you do in the gym or at home translate to the obstacles you’ll actually be up against,” says Georgie. “So use kettle bells and sandbags, do pull-ups and chin-ups and practise crawling – especially the belly crawl,
where you pull yourself along with your upper body.” - “On the day, watch others closely,” advises Kyle. “There’s often a queue for obstacles, which allows you to see how other people tackle them. Use any waiting time to choose a route or ask competitors for tips – there’s a real sense of camaraderie because it’s a challenge, not a race.”