Women's Mini Marathon Nutrition Tips- Week 5: Final preparations   What you have being eating and drinking in recent weeks will really have made a big difference to your performance on the big day. Consistently eating a well-balanced diet with adequate energy intake is essential for maintaining health and maximising training effects. Now it’s time to
Read more...

Women's Mini Marathon Exercise Tips- Week 5: Preparing for Race Day and Post Race Recovery Strategies   Congratulations! You’ve made a huge achievement in getting this far in your Mini Marathon preparations.   Below are some tips to assist you in preparing for race day and to advise you on post race recovery and injury
Read more...

Week 4: Staying Motivated   With the Mini Marathon looming closer now, there are going to be times when you wonder what on earth you have undertaken. As time goes on, training can quickly change from being an enjoyable experience to one that you, at times, might dread.   Drops in motivation are common but quitting
Read more...

Week 4: Food Facts or Facts Myths   Over the previous newsletters we have discussed healthy eating and drinking leading up to the Big Day! Nowadays there are many misconceptions regarding food and diet. There are countless sources of dietary information available at our fingertips, but often with varying levels of evidence-based research and providing conflicting
Read more...

Week 3: Fluids – Are you drinking enough?   Exercise feels tougher when you are dehydrated. Dehydration will lead to tiredness and reduced performance. The best strategy is to keep hydrated throughout the day instead of drinking large amounts just before you exercise. Aim for at least 8 glasses of fluid daily and more in hot
Read more...

Week 3: HOW TO MINIMISE THE RISK OF INJURY   Mileage As you increase your training, muscular aches and ‘niggles’ may occur. Therefore it is essential you build up your training gradually. Never increase your mileage by more than 10% in a week and never increase both speed and distance in the same week.   Mix
Read more...

Week 2: Warm Up, Stretching, and Cool down   Warm up Why? It's easy to overlook the importance of a good warm up. After all, it's just the opening act before the real thing. But if you skip or skimp on your warm up, you risk poor performance and injury. The objective of a warm up
Read more...

Week 1: GETTING STARTED Congratulations on taking the first step towards completing the 2017 Women’s Mini Marathon on behalf of the St. James’s Hospital Foundation.   Over the next few weeks, our Physiotherapists will provide you with weekly Women's Mini Marathon exercise tips.   Where to start? First things first If you have any concerns regarding
Read more...