Is the weight of winter weighing you down? Gary Dawkins, of RiverRidge Retreat, in the Catlins, has an idea how to beat it.
The temperature gauge has dropped, the days are darker for longer, the shorts and short-sleeved tops have made way for warm trousers and puffer jackets - it's that time again: time to give ourselves another health and fitness kick-start.
If fat destruction, along with weight loss, is such a popular goal at the beginning of the year for so many of us, then we must ask the question: why does it so often fail over the winter months?
Firstly, losing body fat is simple but hard work. A combination of a healthy eating plan plus regular exercise is all it takes. The problem is that hard work is required.
Healthy eating combined with exercise sounds like a grand plan when it's sunny outside. Our motivation for putting this work in dwindles considerably at the start of winter.
Secondly, we simply just don't see any results over the summer so we quit once the daylight hours reduce and the cold days increase.
Did you know?
A growing body of research suggests that we do not all respond to exercise in the same way. When researchers at Louisiana State University put 742 sedentary people on a progressively challenging 20-week training programme and measured their responses, they found mixed results.
For any given indicator of fitness (fat destruction, cardiovascular fitness, insulin resistance and blood pressure) there appear to be people who have a quick and large response (high responders), those who have a slighter response (low responders) and some who see no change at all (non-responders).
Does this mean our ''going to the gym'' New Year's resolution action plan is a waste of time?
Thankfully, no. Just because an individual is a non-responder in one aspect of fitness, this is not carried over to other aspects of fitness. The researchers found there was no ''universal'' non-responder. On the other hand, if we want specific fat-destruction results then the answer may well be yes. This may be why all those countless hours pounding away on the treadmill this time last year brought you nothing but pain and sweat. You may simply not have the genes to destroy body fat quickly past a certain pre-determined point.
What does this mean for you this winter?
It is important that you focus on all aspects of your health and not judge your life and well-being by a single set of figures on the scales. You may have your parents to blame for a lack of fat-loss potential, but do not throw in the towel yet! You will still be reducing your blood pressure, improving your cholesterol levels, improving your cardiovascular fitness and feeling significantly better with the release of endorphins to your brain each time you exercise this winter (runner's high).
It is 11 weeks until the annual Cadbury Dunedin Marathon. This is an ideal event to train towards and a good motivator to keep your health and fitness on track over the winter months.
Goal-setting for running or walking the Dunedin Cadbury Half Marathon this winter.
Create your goals to motivate yourself with your health and fitness this winter. Creating your goals is an extremely simple yet effective winter motivator. Having a clear, realistic action-planned time-framed goal with a definitive end point is just the ''recipe'' needed to get you through the winter with your exercise. This is how you create your winter exercise goals.
CLEAR: Make your winter goal clear and concise. For example, I am training to complete the Dunedin Cadbury Half Marathon walk this year.
REALISTIC: If your goal is unattainable, you are unlikely to adhere to it. Make it real, yet challenging. For example, if you cannot currently run 3km without stopping then don't attempt to run the half marathon this year. Instead walk it this year and aim to run it in 2014.
ECOLOGICAL: This means, is your goal safe for you and others. For example, if you have an existing heart condition then certainly do not decide to run the half marathon until you have clearance from your doctor.
ACTION PLAN: Every successful goal completion has a clear set of action steps leading to goal completion. If you are planning on completing the half-marathon walk or run then simply use the programme provided as your action plan.
TIMEFRAME: When are you going to have achieved this goal? For example, if your goal is to complete the half marathon then your timeframe is from today until Sunday, September 14. Having a precise time frame prevents you from making excuses as to why you will not achieve the goal. For example, if you just said you are going to complete the half marathon, then once the pressure comes on a little, it would be a lot easier to simply tell yourself you will do it next year instead.
END POINT: How do you know you have achieved your goal? For example, what is the end point that proves it has been achieved? It may be running through the finishing line at Watson Park, Port Chalmers.
The 2014 Dunedin Cadbury Marathon
The Dunedin Cadbury Marathon will be held on Sunday, September 14, and comprises three events.
The full marathon is a 42.5km running event for people 18 years and older. The race begins by the royal albatross colony at Taiaroa Head and follows Otago Peninsula into town and then loops back to finish at Port Chalmers. All competitors have a time limit of five hours to complete the race.
The half marathon run is a 21.5km running event open to all runners. All participants 16 years and younger must have written consent from a parent/guardian. The race begins in the car park outside the east stand of Forsyth Barr Stadium. The course first passes through the university area and the Botanical Garden, before making its way to Port Chalmers, finishing at Watson Park.
The recreational half-marathon walk is a 21.5km event that requires a reasonable level of fitness to complete. No running is allowed so if you intend running some of the event then you must enter as a runner. This event also starts at the car park outside the east stand of Forsyth Barr Stadium and follows the same track as the half marathon, finishing at Port Chalmers.
Entry forms for both events can be obtained by visiting www.dunedinmarathon.co.nz.
There will be drink stations each 5km along the course. Toilets will also be available along the course.
Half-marathon training programmes
Today's article outlines the key points of the half-marathon walk and run and provides the first programme of a two-part training programme designed for you to complete (not race) the 21.5km run and the 21.5km recreational walking event.
Before commencing a training programme for the first time for the half marathon it is important that you visit your doctor.
To get up to speed to finish the half marathon run you need to currently be able to jog for 15 minutes (without stopping) two to three times per week. If you have not had a pair of sneakers on for a while then I suggest you complete the recreational half-marathon walk this year and train towards some smaller 5km and 10km running races if you want to start running.
Important points in the training plan:
Jogging: You should be at an intensity level where you are able to comfortably hold a conversation while running (the majority of the first phase will be jogging and not running) Shorter to moderate runs: You should be in control of your breathing and be able to just hold a conversation while running.
Long runs: Once a week there will be a long run that will increase in distance each week. This run should be planned for when you have more time, such as in the weekend.
Rest days: These days are equally as important as our training days. Fitness improvements can only occur when our body has sufficient rest periods.
Cross-training (X-training): Continuous compressive loading on our joints can cause long-term injury. It is very important to do the cross-training days in the programme so your joints get the recovery they need. It is fine to walk for a while when you are feeling tired on the runs, as walking is a type of cross-training.
Stretching: This is important especially after the long run. The quadriceps, hamstrings, calves, hip flexors and arms need stretching to help reduce any muscle soreness that may occur (a stretching programme is included in phase two).
Resistance training: Running puts a lot of pressure on our hip, knee and ankle joints. We will be using body-weight strength exercises to help the muscles to support these joints. Our strength exercises will also help to iron out any biomechanical imbalances that can cause major problems when running is intensified (We will incorporate resistance training in the second programme).
Changing the plan: Yes, you can substitute one day for another if it suits your lifestyle better. Just as long as you complete all of the required exercise each week. Training plans only work if they are flexible.
Where do I run? Choose places that you enjoy. At the beach, beside the harbour or on off-road tracks. Ross Creek in Dunedin has lots of bush tracks, there is the Millennium Track between Henley and Taieri Mouth following the river, and the track beside Otago Habour that heads to Ravensbourne just to name a few. Do keep in mind that you will need to get used to the harder tarseal running surface. Make sure at least two of the weekly runs are on tarseal.
Hydration: Drink plenty of water before each training session. Modify the quantity depending upon the temperature and the distance you will be running.
Nutrition: Throughout the 10-week programme follow a well-balanced food plan. This should consist of 60-70% carbohydrates, 20-30% protein and 10-15% fat. Before going out on your longer runs (two hours prior) eat a more complex carbohydrate meal, such as pasta. After your longer runs rehydrate with water and eat a mixture of carbohydrates and protein.
• This programme is designed to start on Monday, June 30. This allows for 11 weeks until Sunday, September 14, event day.
• The aim of this programme is to get you to a level to complete the event only, not race it! It has been designed to get you out to build up endurance in your legs. It is for this reason that the programme is measured in time.
• In weeks one, five and 10 we will do a time trial so you can find out your speed. (Although we are focusing on completing the half marathon and not racing it, this will still provide you with valuable information).
• Take the car out and measure a 5km flat running track.
• The effort level is represented on a scale of 0-10, 0 being standing still and 10 being running at your maximum pace.
• The secret is consistency.