Relay For Life Walking Programme

Progress from very gentle to moderate while remembering that recovery is as important as the training – so exercise evenly throughout the week rather than an at once
As you start your build up include jogging/walking but don’t forget about some stretching and flexibility exercises. If appropriate some strength exercises like half sit-ups and kneeling push-ups can add value to your programme.

Food and drink are as important to Social Athletes as they are to Elite Athletes. Adequate hydration and nutrition can make a big difference to performance. Ensure you drink and eat before, during and after exercising. In training experiment with the types of foods and drink and the timing of consumption so that during competition you will have a tried and tested system that works for you. You’ll run better on the right fuel.

If your unfortunate enough to sustain an injury correct management can speed recovery and get you back into fun training sooner.
On sustaining a soft tissue injury remember:

R Rest – Avoid as much movement as possible.
I Ice – Keep ice on the injury for 20 minutes every 2 hours for the 1st 48 hours
C Compression – Firm bandaging between ice treatments helps to reduce bleeding and swelling.
E Elevation – Raise the injured area as much as possible.
D Diagnosis – Consult a medical professional if you are worried about the injury.

Late December through early January

Now that the holiday season is upon us don’t lose the momentum in your training. Set aside certain times to train and remember it takes less training to maintain your current level of fitness than it did to get there in the first place. Setting aside regular training slots makes it easier to achieve your goals and keep you on target for the Relay for Life event.
Late January – early March

As you approach the event day training should increase in quality and decrease in quantity with plenty of recovery between sessions. Don’t over do the intensity, it is better to hold back slightly than to risk injury at this stage. Another factor to consider is the weather, with Dunedin hopefully being fine and sunny in January and February. Heat stress can be a problem when exercising outdoors and for long periods of time

. Symptoms to look out for are:
• Heavy sweating
• Skin flushed or cool and pale
• Headache
• Dizziness
• Muscle Cramps
• Weakness
• Rapid Pulse
Wearing hats and sunscreen will help, along with maintaining fluid levels.