Train smarter, not harder


Train smarter, not harder, for Cigna Round the Bays on Fe­bru­ary 19.

That’s the ad­vice from Les Mills Welling­ton per­sonal train­ers Emma Cachemaille and Cody Bur­don, who are just two of the many Les Mills mem­bers par­tic­i­pat­ing.

Bur­don is run­ning the 10km – or he might step up his goal to tackle the half-marathon if his train­ing pro­gresses well.

As one of the #STEPITUPNZ con­trib­u­tors, Cachemaille is pro­vid­ing mem­bers train­ing ad­vice, recipes and gen­eral tips on how to pre­pare.

Les Mills pas­sion­ately helps to back this com­mu­nity event and if you are a mem­ber you might have no­ticed the event’s #STEPITUPNZ stick­ers at the gyms.

They’ve created step-by-step run­ning plans that will not only guide you through your long runs, but show you how you can use the gym to strengthen your core and stride.

The spe­cialised pro­grammes are avail­able for all event dis­tances, all you need to do is se­lect the Les Mills of­fer when en­ter­ing on­line or reg­is­ter for #STEPITUPNZ where you will also re­ceive a 10 Work­out Pass.

Bur­don’s train­ing tips in­clude: Shoes should fit your feet cor­rectly. ‘‘Don’t just pull some­thing out of the closet from two or three years ago.’’

Build up your runs slowly over time. Start with two short runs weekly and then af­ter a few weeks, add an­other run. Don’t leave train­ing un­til just a few weeks out from the event day and then sud­denly train ‘‘hard’’. You want to avoid in­jury.

‘‘The num­ber of peo­ple who come to the gym a few weeks out and do not give their bod­ies enough time to ad­just to do­ing these big runs… well, they end up in­jur­ing their hips, feet or knees,’’ Bur­don says.

Do not run through pain. ‘‘That sore, dull ache feel­ing is OK. But pain isn’t.’’ Seek ad­vice if you are un­sure.

Your body will feel tight from run­ning – so stretch for re­cov­ery.

Strength work – with a cor­rect and safe tech­nique – can also help you get stronger.

Have a re­al­is­tic goal and aim to fin­ish the event and to en­joy it. No time pres­sures are needed.


Reg­is­ter for the event at cig­naroundthe­ and join to be in to win a prize worth $2500.

Col­umn by Rachel Grunwell, Cigna Health and Well­be­ing Am­bas­sador - a run­ner, qual­i­fied yoga teacher and di­rec­tor of life­style web­site In­ Fol­low her per­sonal jour­ney to get race-ready with her fam­ily on Face­book: In­spiredHealthNZ and In­sta­gram: @In­spired­healthand­fit­ness.

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