By Sylvia Lee
By Raquel Holgado, Personal Trainer and Australian Athletics Coach – originally from Spain, now living in Sydney, Australia.
Spanish-born PT Raquel Holgado is running (no pun intended) a 4-week training program for Sydney’s City2Surf on August 13.
Here she shares her 5 tips on how to prepare for the ultimate fun run – and achieve your best results:
Be consistent and begin training early. Try to complete a distance of 8, 10 or 12km at least 2 or 3 times per week, 4 or 5 weeks prior to the event. This will ensure you will have adapted your muscles, body and mind to the endurance needed to complete City2Surf.
Go and familiarise yourself with the location of the fun run (Double Bay, Rose Bay, Dover Heights and Bondi), so you’re at an advantage on the day of City2Surf. Make sure you train a couple of times on the designated course, too.
Include a few hill sessions in your workout routine, as they will give you more power and endurance.
To train on hills:
Go for a combination of hill and step workouts. In moderation, these will improve your speed and your strength for City2Surf.
Imagine how hardworking your glutes are when you run hills or simply run, period. So try to do some leg and glute workouts as part of your training and don’t shy away from squats and lunges.
For more information on Raquel’s training program, head to: www.raquelholgado.com
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