Page 91 - Healthy food

Jackie’s coaching notes Have a go at mindful running
OIf you live near a parkrun, these US track and field coach Mackenzie
timed 5K runs are great for your L Harvey (right) is the author of
10K training. They take place every Mindful Running (Bloomsbury, £8.99).
Saturday at 9am in parks around the UK, In it, she teaches how to use meditation
which also gets you into the routine of techniques to improve your running
running early in the day, when most and enhance your mental health.
races take place. Parkrun is a really ‘Mindfulness is attention training,’
friendly, inclusive community and explains Mackenzie. ‘It’s about
monitoring your times each week will learning to exist in the present
give you a measure of how you’re moment and engage with what’s
doing. It’s a good way to practise directly in front of you, rather than
consistent pacing, too. To find your being constantly distracted or lost
nearest venue, visit parkrun.org.uk. in thought. Studies suggest it can
OMonitor your progress with the reduce your perception of physical antidote to race-day jitters. Focusing
RunBritain rankings (runbritain discomfort, enhance body awareness, on your breath is key to calming your
rankings.com), which use times from boost coping skills in stressful mind and helping you tune out
parkrun and other licensed races to give situations, and increase confidence. unproductive worries and
you a handicap score. Your score gives Next time you head out for a run, tune distractions. Before you warm up, find
you an idea of your progress no matter into your surroundings. Ask yourself: a quiet spot and do this exercise:
what type of course you run on (hilly, OSit and close your eyes.
muddy etc) and allows you to compare What do I see? ORelax your body from head to toe.
your running to people of different ages. What do I hear? OInhale through your nose to the
What do I smell? count of five.
What do I taste? O Feel your breath enter your
What do I feel? nose and flow down into your lungs
and belly.
^ Mastering this distance You only need to do the exercise for the O Pause for a second or two.
is just as impressive as a first five–10 minutes. Practised a couple O Purse your lips and exhale through
of times a week, it has the potential to your mouth to the count of eight.
marathon. You’ll be able to train your brain and offer a physical O Focus on being totally present and
work on your technique as and mental performance boost. following the in-and-out breath.
‘Mindfulness can also be a powerful O Continue for five minutes.’
you won’t get so fatigued _

WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8
O 6 min easy O 6 min easy warm-up O 6 min easy warm-up O 6 min easy warm-up Early in the week
warm-up O 25 min steady O 2 x 15 min steady, O 20 min steady O 6 min easy warm-up
O 2 x 6 min steady O 6 min easy with 1 min easy in O 4 min easy cool-down O 15 min steady
then 1 min easy cool-down between O 6 min easy cool-
O 6 min easy O 4 min easy cool-down down
cool-down
O 3 min easy warm-up O 3 min easy warm-up O 3 min easy warm-up O 3 min easy warm-up Wednesday/Thursday
O 2 min steady O 2 min steady O 2 min steady O 2 min steady O 3 min easy warm-up
O 10 x 1 min quicker O 6 x 2 min quicker O 8 x 2 min quicker O 5 x 2 min quicker O 2 min steady
then 1 min easy then 1 min easy then 1 min easy then 2 min steady O 6 x 1 min quicker
O 2 min steady O 2 min steady O 2 min steady O 3 min easy cool-down then 2 min steady
O 3 min easy cool-down O 3 min easy cool-down O 3 min easy cool-down O 3 min easy cool-down

55 min easy 50 min easy 60 min easy 40 min easy Friday and Saturday
Rest before race day

FEBRUARY 2018 HEALTHY FOOD GUIDE 91