Some practical runninf advice, from the club over 60 marathon record holder, John Harley
| advice_and_exercises_used_by_john_harley_to_help_him_for_marathon.pdf |
Circuit Training diagrams (see file below)
| circuits_exercises.pdf |
| endurance_circuit.pdf |
| pyramid_circuit.pdf |
| running_circuit.pdf |
How soon should I eat carbohydrates after training ?
Click on the file below to find some guidance on this subject.
| how_soon_should_i_eat_carbohydrates_after_exercise.doc |
Cold baths - an aid to recovery after training or racing - by Catherine Symons.
Catherine supplied this tip for the web site, a technique used by many top sports people.
Regarding my cold baths, I sit in one as soon as I get in from training and fill it so that my legs are completely covered, and use just cold water. Doing this after training sessions I will sit in the bath for 10-15 mins. After racing I would add some ice cubes to make it colder and sit for 20mins max. I started doing this because I have been experiencing achey/heavy legs, and for me personally I do feel it has helped a bit. Many athletes do this, including Paula Radcliffe, who I was inspired by.
Regarding my cold baths, I sit in one as soon as I get in from training and fill it so that my legs are completely covered, and use just cold water. Doing this after training sessions I will sit in the bath for 10-15 mins. After racing I would add some ice cubes to make it colder and sit for 20mins max. I started doing this because I have been experiencing achey/heavy legs, and for me personally I do feel it has helped a bit. Many athletes do this, including Paula Radcliffe, who I was inspired by.
Echinacea - a herbal medicine, that helps boost the immune system. Particularly useful if you are constantly suffering with colds and illnesess. However, only take for limited periods to get the maximum effect. Here Leonette Rossouw gives some advice.
I am very much naturally orientated and do not believe in giving my family any medicine. I feed them lots of vitamins, omega 3 oil, etc etc etc every day and when any viruses are around they get Echinacea. We take a tablet every two hours for five days which only kick-starts the natural immune system. Due to this neither of my boys has ever been ill. Johan and I also can’t remember when we were last ill. We don’t even get colds or anything, so I can absolutely recommend it.
I also feel this is why we all have so much energy and why Hanro manages to do so many types of sport on top of his academic and music program.
Hope the advice helps!!
Leonette Rossouw
I also feel this is why we all have so much energy and why Hanro manages to do so many types of sport on top of his academic and music program.
Hope the advice helps!!
Leonette Rossouw