The third and final part of our training programme for the 21.5km run and 21.5km recreational walk of the Cadbury Dunedin half-marathon looks at new resistance exercises and some nutritional guidelines to follow.
You can find the first and second parts of the training programme at www.odt.co.nz.
Before commencing a training programme for the first time for the half marathon it is important you visit your doctor.
For peak performance you must have the appropriate energy before training and leading up to the event.
This is so the body can work at the required effort level to ''overload'' and therefore operate at its best.
The body must have the appropriate fuel so it can work at an optimal rate for 21km.
And the body needs to have enough antioxidants in the form of vitamins and minerals to keep the immune system strong so the excess load we are putting on it can be managed.
It is at this stage of our training that we need to pay close attention to the fuels we are feeding our body.
With the increased intensity and volume of our training programme over the next few weeks, our aim with nutrition is to increase our body's level of stored energy.
To do this requires us to eat more complex carbohydrate-rich foods and follow the tips below.
Eat breakfast every day to improve energy levels
Fruit and veges are your best friends for the next few weeks. They are full of antioxidants, dietary fibre and phytochemicals.
Enjoy regular daily snacks for the next few weeks. Nibbles such as fruit, nuts or wholegrain crackers between meals boost energy levels.
Go low fat and keep up high-fibre foods
Some fat is necessary in the diet to provide essential fatty acids and fat-soluble vitamins.
Limit saturated fats such as fatty meats, full-cream dairy products, cakes, pastries and deep-fried foods.
Unsaturated fats, such as Omega-3, found only in oily fish, offer benefits for the heart and immune system. Mono-unsaturated fats, found in olive oil and avocados, are rich in anti-oxidants.
Keep fully hydrated
Have at least eight glasses of water a day. Limit fruit juice, soft drinks and alcohol this week.
Eat smaller meals more often rather than one or two extra-large meals a day
Enjoy complex carbohydrate foods
Although it's important to eat these in moderation for weight-loss goals, for energy-storing purposes these foods are our friends.
Load up on these foods for lunch rather than dinner and this will help your weight-loss goals. These are low glycemic index (GI) foods, meaning they will be converted to energy slowly in your body without causing massive increases in blood glucose levels.
Carbohydrate foods to eat more of in the next few weeks:
Rice: Brown and basmati rice.
Pasta: a food we've been told to stay clear of for weight-loss goals! Sure, it's high in carbohydrates but they are complex carbohydrates, meaning they have a low glycemic index rating so they will not cause a sudden increase in blood sugar levels.
Bread: remember this! It's the type of bread you eat that counts. High fibre, low glycemic index wholegrain breads are great for the next few weeks of training.
Sample daily food plan
This is a sample daily food plan for the next few weeks. It is balanced and has the correct quantity of complex carbohydrates.
Breakfast: porridge, wholemeal sandwich bread, toasted lite margarine, Vegemite, or low-joule jam
Snack: apple,100g low-fat yoghurt, glass of water
Lunch: Chicken pita breadpita pocket smoked chicken, sliced low-fat cheese, grated lettuce leaf, finely choppedonion, dicedcarrot, grated tomato, sliced lite (90% fat-free) mayonnaise
Warm pita pocket in the oven or toaster. Fill with chicken, grated cheese, lettuce, onion, grated carrot, sliced tomato and mayonnaise, glass of water
Snack: banana100g 99% fat-free yoghurt, glass of water
Dinner: Creamy mushroom and bacon spaghetti olive oil garlic, crushed grated (or crushed) ginger fresh red chilli (optional), finely chopped mushrooms, sliced rindless middle bacon, chopped lite evaporated milk cornflour shallots, finely chopped cooked spaghetti
Cook spaghetti, drain and cover to keep warm. Cook garlic and ginger in pan with sesame oil for about 30sec. Add the chopped bacon and cook for about 5min, until the bacon is cooked but not crispy. Add the mushrooms and cook over a low heat until they soften.
Mix the cornflour with 2Tbsp of the evaporated milk and add to the pan with the remaining evaporated milk. Increase heat and stir until mixture thickens. Season with salt and pepper. Add mixture to the spaghetti and serve with a side salad.
Desert: Frozen Yoghurt Delight2013
Dunedin Cadbury Marathon
The Dunedin Cadbury Marathon is held on Sunday, September 8, and comprises three events.
The full marathon run is a 42.5km running event for people 18 and older.
The race begins at the royal albatross colony at Taiaroa Head and follows Otago Peninsula into town 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 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 Dunedin Botanic 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, 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.