Five Tips For Calming Race Day Nerves

With less than three weeks of training left until race day, we sat down with elite athlete and osteopath, Steve Dinneen, to get his top tips for calming nerves when your foot hits the start line on August 27.

“A bit of nervous energy is good, so when you get nerves on race day, remember to use then in a positive way to improve your performance, not hinder it. Mindset is the key.”

Have a race plan – ask yourself, how do you intend on running the race?

Are you planning on starting out slow and working your way into the race, or do you intend on going out faster and seeing if you can hang on to the finish line? Will you run at a particular pace or feel, are you running with a friend/s, with a pack or solo? Going into the race with a strategy can help with calming nerves as you have a plan to focus on.

Self-belief – think positive

If you have done the training, the race is about putting the hard work into action. Those early morning runs or weekend training sessions have led you to this moment. Look forward to the finish line and testing yourself out along the way – there are people out there who would give anything to run. Be inspired by yourself and those around you who are getting out there to tackle the course.

Breathe

Take a moment on the way to the race, or before the start of the race, to find that relaxed and centred place in your mind.

Be organised and prepared

Get to the race early and be prepared for potential issues like traffic, toilets lines, getting to the start line, public transport or parking if driving. You might want to bring an old t-shirt to wear if it is cold that you can throw it off before the race starts. Have a $10 or $20 note in your shorts pocket in case you need money for something unexpected like a drink. Trying to stay relaxed and not get nervous when you are running late for a race is almost impossible. So think ahead.

Once the gun goes, so do all of those nerves!

Use them to work for you – know that nerves are a pre-race thing and once the race starts, the atmosphere, amazing views of Brisbane from the Story Bridge and endorphins will keep you Running Happy and nerve-free.

Good luck!

Steve Dinneen is a Brooks Running sponsored athlete, elite middle and long distance runner and coach. He works professionally as an osteopath and has worked in the health and fitness industry for over 15 years.

This blog was contributed by our friends at Brooks Running.

Got any other suggestions on calming nerves before a big race? Let us know in the comments below. 

Yet to enter Bridge to Brisbane Day? It’s not too late – but hurry, last year’s event SOLD OUT! Get your runners on and enter NOW. 

Don’t forget to share your training snaps by using the hashtags #bridge2brisbane and #BestTimeBNE!

 

 

What To Eat While Training

Building a healthy exercise habit is not just about learning good technique and buying a pair of well-fitting sneakers. What you eat and drink will have a big impact on the efficiency of your training sessions, your recovery and your ability to perform to your potential in any races or fun runs you enter. As we draw closer and closer to Bridge to Brisbane Day, find out what to eat while training, and how to prep for and recover from race day.

The building blocks

When deciding what to eat while training, the best place to start is with your everyday eating and drinking habits. Grabbing a healthy snack pre-run won’t make a huge difference if the rest of your diet is made up of junk, or you’re skipping food altogether.

Try to get into a pattern with your eating that includes three meals a day and may be supplemented by some healthy snacks. The five building blocks of food will give you an idea of the different food groups and how much of everything you should be eating each day. The Healthier. Happier. recipe collections are a great place to look for healthy meal and snack ideas.

Carbohydrates are a very important part of a runner’s diet. Think about carbohydrates like the petrol needed to fuel a car. Without fuel, a car won’t run, and without carbs, you won’t run well, either.

Carbohydrates provide the fuel your body requires to support your day-to-day activities. If you don’t eat enough carbs, you might feel fatigued and unable to train effectively.

Good quality carbohydrates can be found in foods like:

  • Wholegrain, light rye or sourdough bread
  • Fruit
  • Untoasted muesli
  • Oats
  • Wholegrain pasta
  • Basmati rice
  • Legumes.

Eating carbohydrates before you train will help fuel your exercise. Then, eating more after you run will help your body refuel, replacing the energy you’ve used while exercising.

Before you train

Everyone feels differently about eating before a workout: some don’t mind it, while others don’t like to have much in their belly before hitting the track. Even if you don’t like to eat before you run, having something small will give you energy to move to the best of your ability.

A pre-run snack could be:

  • One or two slices of wholegrain toast or raisin toast
  • A couple of fresh or dried dates
  • A small bowl of cereal with chopped fruit and yoghurt
  • Or a piece of fresh fruit.

If you’re exercising later in the day, try having something larger to eat an hour or two before your training session. Try 150 grams of plain yoghurt and untoasted muesli or a wholegrain muesli bar with nuts or fruit.

After training

After a workout, there are three important things your body needs:

Protein

Protein will assist with muscle repair and growth. Aim to have 20-30grams of protein in the hour post-exercise, which you could get from 100-150 grams of lean meat or fish, three eggs, 150-180 grams of plain yoghurt, or a fruit-based smoothie.

Carbohydrates

Carbohydrates help with both refuelling your body and supporting the muscle repair process. A fruit smoothie, muesli and yoghurt, oats with milk, lean meat and rice or pasta and veggies are all great options to help replenish your energy reserves.

If you feel tired, lethargic or hungry within an hour after you’ve finished training, it’s a sign that you haven’t eaten enough carbs – so eat a little more!

Fluids

We might be talking about what to eat while training, but it’s important to remember that it’s not just about food – rehydrating before and after you run is a really important part of keeping you healthy and helping you perform your best when you run. Not rehydrating properly can actually decrease your performance by up to 60 per cent, so make sure you’re drinking plenty of water both before and after you run.

For a particularly long training session over a couple of hours, or on race day, you can check how much you need to drink by weighing yourself before and after the event. Whatever weight you’ve lost during the run, you need to drink that much fluid plus 50 per cent more to effectively rehydrate. For example, if you are one kilogram lighter after your run, you need to drink one and a half litres of water.

On race day

Your diet shouldn’t change too much between training and racing. With practice, you’ll learn what feels best in your body before and after you run, and can mimic this on the day of the race.

Pre-race

The night before Bridge to Brisbane Day, eat a dinner that’s a little higher in carbohydrates to make sure your energy stores are full. Potato, rice or pasta are great options for a pre-race dinner, or have a lighter meal of yoghurt and fruit with oats.

Remember that good quality carbs will keep your energy levels stable, rather than the low quality carbs such as highly processed, sugary foods like lollies, chocolate or ice cream.

On the day of the race, eat as you have been during training. If you’re not a big pre-run eater, or your race is very early in the morning, plan to have something small that will give you an energy boost. Don’t forget to have plenty of fluids before you run!

Post-race

Even though it might be tempting to fill up on junk food as a reward after your run, sticking to non-food rewards (like getting a massage, or going to the movies) is a much better way to celebrate your achievement.

Try to eat a meal with plenty of protein and carbohydrates, like you have during training, within an hour of crossing the finish line. Make sure you consume plenty of fluids as well, to ensure you are properly rehydrated.

If you have to wait longer than an hour between finishing the race and getting a meal, have a simple snack like a wholegrain muesli bar or piece of fruit to tide you over until you can eat something more substantial.

Once the races are over, why not reward yourself by spending a beautiful day in South Bank? Relax in the Finish Village with family and friends, or give your body the fuel it needs with a meal from one of your favourite South Bank cafes and restaurants. Many South Bank retailers have exclusive deals for Bridge to Brisbane Day participants – all you have to do is show your race bib.

 

This blog was contributed by our friends at Healthier. Happier.

Got any other suggestions on what to eat while training? Let us know in the comments below. 

Yet to enter Bridge to Brisbane Day? It’s not too late – but hurry, last year’s event SOLD OUT! Get your runners on and enter NOW. 

Don’t forget to share your training snaps by using the hashtags #bridge2brisbane and #BestTimeBNE!

 

Top tips to be a successful fundraiser

At everydayhero, we know how hard it can be to keep up momentum when you are fundraising for a cause you care about over a long period of time.

To help you continue to build on your fundraising to date, below are some tried and tested methods that will help you keep the ball rolling towards August 27!

Remind yourself

Remember why you are doing what you are doing – don’t forget the passion behind your reason to raise money for your cause.

Raise your profile

Make sure you have completely filled in your profile. Having a profile picture, an updated story, and sharing your page on social media can make a huge difference

Share your training

Connect your fundraising page with a fitness app such as MapmyFitness, Strava, or Fitbit and share your training updates with your family and friends. Show them how committed you are while getting in shape for the big day!

Don’t lose your momentum

If your donations slow down, you should speed up! Send out reminder emails to friends who have yet to donate, call in that favour you’ve been meaning to redeem andremind your loved ones of your passion behind what you are doing and the steps you are taking to achieve it.

Change

If you find yourself getting bored of your training programme change it, don’t risk hitting a plateau and becoming de-motivated. Try a new route or a new time to go for a run. Why not take a look at the Bridge to Brisbane day website and try out the official event route?

Goal setting

Set weekly or daily goals for your fundraising. Having smaller, more achievable targets will mean you’re more likely to achieve them and keep up your positive energy.

Pat your own back!

On that same note, reward yourself when you hit certain milestones within your fundraising or your training. Whether that’s taking time out to go to the cinema or just treating yourself to a day off, don’t forget to relax and recharge.

Raise money in good company

Get your friends and family to join in with your efforts, whether it’s for the main adventure or just helping out with your smaller fundraising events beforehand. Create a team for Bridge to Brisbane Day and join your efforts! As a team, you can all fundraise for the same organisation or pick the one you each care about most.

Enjoy!

Last, but by no means least, don’t forget to have fun!

Yet to enter Bridge to Brisbane Day? It’s not too late – but hurry, last year’s event SOLD OUT! Get your runners on and enter NOW. 

Don’t forget to share your training snaps by using the hashtags #bridge2brisbane and #BestTimeBNE!

This blog was written for the Bridge to Brisbane Day community by our friends at everydayhero.

Get Fit For Free: Five Ways To Train For Less Than A Breakfast Of Smashed Avocado!

Training for Bridge to Brisbane Day doesn’t have to mean having to outlay money on a gym membership, a personal trainer and bootcamps to get in shape, even if this is your first fun run. There are plenty of ways to get fit for free, both by yourself and in a group – here’s how:

Fit fitness into your routine

Take a look at your daily routine and identify opportunities to add some exercise into the mix. Take the stairs at the bus station, go for a walk or jog on your lunch break, or perhaps walk over to see your colleagues at their desk instead of calling on the phone or emailing. You can even save money by walking, running or riding a bike to places you go regularly, such as your work, the supermarket or your local coffee shop.

Get out in nature

Brisbane is surrounded by State and National Parks with tracks that you can walk, run or ride for free. Exercising in nature can help clear your mind, improve your mood and have positive effects on self-esteem, so grab a buddy and go exploring!

If you don’t want to stray too far from your own backyard, Brisbane is an incredibly exercise-friendly city, with an extensive network of bikeways and shared pathways forming part of most major routes.

Whether you want to train for an event, ride for fun with the family or commute to work by bike, Brisbane has plenty of options on offer for you.

Find a free class

Brisbane City Council runs a range of free or low-cost fitness activities as part of their Active and Healthy program. From bootcamps to walking groups, aqua aerobics to yoga in the park, there’s a free class to suit all ages, fitness levels and types.

In addition, more than 90 parks across Brisbane are installed with fitness equipment, perfect for outdoor workouts. Not only are these a fun and free way to be active and healthy, they’re also easy to access and there’s no membership required! Find your nearest equipped park on the map and do your own circuit a few times a week.

Find inspiration online

Between YouTube and Vimeo, there is no shortage of free videos that cover everything from gentle exercises to get you started, to full 12-month fitness programs, all in exceptional detail. If anything, there may be too many, which can make it hard to know what’s right for you! Check out the Healthier. Happier. fitness collections, made up of best practice exercises for a range of goal-based workouts that you can do at home and are completely free of charge.

Training with friends

If exercising alone isn’t your thing, finding a group of like-minded friends could be the difference between achieving your running goals and staying stagnant on the couch. If you’re running Bridge to Brisbane Day as a part of a team, get your group together once or twice a week to train as a group.

If you’ve entered Bridge to Brisbane Day solo, ask friends, colleagues and family if anyone is free to exercise with you. Chances are you’ll know someone else seeking the benefit of a little peer motivation!

Make things interesting by switching up where you train, organising mini-races if your group is competitive, or tasking a different member each week to be responsible for leading stretches, picking a running route, or choosing a complimentary workout for the group each week.

What training activity should you spend your money on?

While training for Bridge to Brisbane Day doesn’t have to be expensive, there are a few things we recommend stocking up on to make the most of your exercise:

Yet to enter Bridge to Brisbane Day? It’s not too late – but hurry, last year’s event SOLD OUT! Get your runners on and enter NOW. 

Don’t forget to share your training snaps by using the hashtags #bridge2brisbane and #BestTimeBNE!

How to get organised for The Sunday Mail Bridge to Brisbane Day

Whether you’re training for The Sunday Mail Bridge to Brisbane Day for the first time, or you’re a fun-run veteran, planning will be essential in making sure you reach the finish line feeling healthy and happy. In the lead-up to the big day, it’s important to get organised by outlining your goals for the run, setting a training routine, and considering what food you need to fuel your body.

Goal setting for success

Everyone takes part in an event like Bridge to Brisbane Day for their own reasons. Some want to beat last year’s PB, others want to improve their fitness, and most are keen to raise some money for a good cause. Thinking S.M.A.R.T can help you set healthy goals that are Specific, Measurable, Achievable, Realistic and Timely.

The first key to goal setting is specificity – the more specific you are about what you want to achieve, the clearer you can be about what you need to do to get there. For example, you might set your goal this year to run the entire 5km course without stopping or walking.

Then, you want to make sure your goal is measurable. A goal like “run further” doesn’t give you a measurable outcome to tick off your list, whereas you’ll know you’ve achieved your goal of running 5km when you cross the finish line. You might break this goal down into smaller measurements, starting off aiming to run 2km by the end of the month, then build up your mini-goals over time.

Goals need to be achievable to be motivating. If you know deep down that you won’t be able to reach your goal, you won’t push yourself to get there. Think carefully when setting your goals and timelines, making sure you’re not setting yourself up for failure.

At the same time, be realistic about your goals. Take into account your current circumstances and whether you’re set up for success. If you’re going to need to train for an hour every day to build up to running 5km, but you’ve only got weekends spare, you might need to rethink how realistic your goal is.

Finally, every goal needs to have a timeline for when you plan to achieve it. Bridge to Brisbane Day is great for this, because once you’ve registered, you know that 27 August is the day!

Getting ready to run

Training is an important part of running in an event like Bridge to Brisbane Day. If you’re on the couch one day and running 10km the next, you might find yourself injury prone and not quite as fit as you thought.

The Healthier. Happier. 8 week training guide is designed to prepare both first timers and experienced walkers/runners for Bridge to Brisbane Day. There are three suggested training sessions each week (although you can swap or add sessions if you’re feeling up to it), with distances gradually increasing to help you complete your chosen course comfortably.

Remember that your training should include more than just distance running: stretching, strength training and cardio can all improve your running time and technique.

If you have any health concerns or injuries, seek advice from an appropriately qualified professional such as a GP or an Accredited Exercise Physiologist.

Food and drink to fuel your run

While physical training is important in the lead up to Bridge to Brisbane Day, the fuel you put in your body will also have an effect on how well you perform on the day.

Meal planning can help you eat healthier, shop smarter and curb bad eating habits. When you’re ramping up your exercise routine, it’s important to think ahead about what you’re going to eat and when, so that you’re giving your body enough energy to sustain your training. Having plenty of healthy food in the fridge and pantry can also stop you from reaching for unhealthy snacks when you get peckish after a run.

This Weekly Meal & Exercise Planner template can help you plan what you’ll be eating each week and when you’ll be strapping on your runners, with reminders about your weekly movement and nutrition goals.

Hydration is really important when you exercise, especially in Brisbane’s warm climate. You need to drink more water when you’re exercising to make up for water lost through sweat and exhalation. Plain water is optimal for re-hydrating after a workout: you don’t need sports drinks unless you’ve been doing over 60 minutes of hard exercise.

Being organised is essential!

With good planning and motivating goals, you’ll be set to have an incredible Bridge to Brisbane Day, and keep up your healthy lifestyle after you’ve crossed the finish line.

How are you preparing for Bridge to Brisbane Day? Let us know in the comments below or share your snaps with us using the hashtag #bridge2brisbane!  

Don’t forget to check out the Healthier. Happier. Training Guide in The Sunday Mail each week in the lead-up to race day.

Have you registered for Bridge to Brisbane Day 2017? Last year sold out, so enter NOW to ensure you are one of thousands of people pounding the pavement on August 27. Get your runners on! 

 

How to fit Bridge to Brisbane Day preparation into your busy schedule

As the temperature drops, so too can our motivation to get out and pound the pavement, but with Bridge to Brisbane Day only eight weeks away, it’s time to re-ignite the fire in your belly to go out and smash your fitness goals. If you’re a little stuck on where to get started, we’ve come up with a few ways that will help you put the prep in your race day preparation for Bridge to Brisbane Day

Take the scenic route

There’s nothing pleasant (or productive for that matter) about sitting in traffic for an hour and a half. Why not throw on some running shoes instead and take the scenic route to work? Brisbane is an incredibly exercise-friendly city, with walking tracks, bike lanes and shared pathways forming part of most major routes. Walking, running or cycling is a great opportunity to soak up some Vitamin D and appreciate our beautiful river city in the flesh. Plus, as we move further into winter, you won’t need to worry about arriving at work dripping in sweat.

Lunchtime workouts

After a long day at work, it’s natural to want to curl up on the couch at home, rather than get out and exercise. Why not switch up the timings a little and exercise during your lunch break? Many gyms have classes over the lunch period, or if classes aren’t your style, find a walking track near your office and get your heart rate up over lunch. Not only will it help your cardio fitness, but that burst of endorphins will also help you smash through your afternoon to-do list.

Outdoor meetings

Rather than battling the noise of a café, or trying to stay awake in a boardroom, why not suggest grabbing a coffee to go and going for a walk for your next meeting? In addition to the physical benefit of being active, studies have shown that exercise improves creative thinking. Now that’s killing two birds with one stone!

Fun with friends

Working out with friends enables you to exercise and socialise, while keeping you motivated and accountable. Instead of seeing it as a 5km, look at it as a 5km talk. Positive encouragement from your workout buddies and achieving milestones together will set you well on the way to achieving your race day goals.

The commercial workout

If you like to multi-task, this one’s for you! If you like coming home from a busy day and sitting down to watch the news, why not bust out the exercise mat and work out while watching?

There are loads of stretches and workouts you can do while watching your favourite reality TV show – a simple YouTube search will open your eyes to a plethora of at-home workouts suited to your fitness level and style.

How do you fit Bridge to Brisbane Day preparation into your daily routine? Let us know in the comments below or share your snaps with us using the hashtag #bridge2brisbane!  

Don’t forget to check out the Healthier. Happier. Training Guide in The Sunday Mail each week in the lead-up to race day.

Have you registered for Bridge to Brisbane Day 2017? Last year sold out, so enter NOW to ensure you are one of thousands of people pounding the pavement on August 27. Get your runners on! 

How To Choose The Perfect Running Shoes For You

To cut a long story short, there is no single pair of perfect running shoes – because no two feet are the same.

From the shape and size of our feet to our individual biomechanics, each runner will have their own unique requirements from a running shoe to keep them running happy in the lead-up to Bridge to Brisbane Day 2017 and beyond.

So let’s narrow it down…..

ARCH

Getting the best fit for your foot is essential in ensuring the support is functioning to minimise additional stresses the body encounters while running. If you have a very flat foot, you need to choose a shoe that accommodates this – usually a straight lasted shoe. If you have a medium to high arch, a semi-curve shoe will hug through the midfoot to ensure a supportive fit.

SUPPORT

The amount of support you require will depend on how much your feet roll in when running or walking.

neutral shoe has the same density of material through the entire midsole, for a foot that is applying even pressure on either side (i.e. not rolling in). A support shoe will be reinforced with a firmer density midsole material at the arch, to resist compression when your foot is rolling in. A maximum support shoe will have even more of this firmer density foam, to help prevent feet from rolling in too far.

CUSHIONING

Cushioning is all about protecting the body, and providing an optimal running experience.

If a shoe is too soft or too firm, it may not provide adequate protection against the forces your body endures when running. Brooks running shoes utilise a combination of advanced midsole compounds that adapt to runners’ unique needs and wants, to keep you running happier and longer.

EXPERIENCE

As well as having different biomechanics, runners also have very different expectations of their run.

Brooks running shoes are available in a range of styles designed to provide a variety of running experiences. Brooks describes these experiences as the “float” range, which allows you to switch off and cruise through your run, while the “feel” range provides a more engaged run with increased responsiveness and connection to the terrain. They will all get you “from A to B”, but you can choose the experience best suited for your running style.

Looking for a new pair of running shoes before Bridge to Brisbane Day? Check out the Brooks Shoe Finder tool which will help recommend the best running shoes for you.

Written by: Sarah Wilson, Brooks Senior Technical Representative

Ready to debut those brand-new running shoes? Click here to enter for Bridge to Brisbane Day 2017.

How to make Bridge to Brisbane Day 2017 the best run you’ve ever done!

“Every journey starts with a single step, and every great fun run starts with a single training session.”

My name is Luke Heath, and I’m a running and fitness coach for beginner to advanced athletes. I’m also a mentor to some of Australia’s elite distance runners such as Josh Harris (2017 London World Championships Marathon runner).

In the blog below, I’m going to map out every step of the way to crossing the finish line at this year’s Bridge to Brisbane Day. I will show you the best single training sessions to make that start, help you set realistic, awesome and achievable goals, show you the huge benefits of morning training sessions, and set some sessions so you can share the whole journey with your friends and family to make it the best fun run you’ve ever done!

Where should I start my training?

That’s a great question, and one that is very often asked by the athletes I work with. My typical response is, “Tell me what kind of sessions you most enjoy doing?” Whatever your answer is, start with this. A session that you are comfortable with and enjoy is the first small step towards your big Bridge to Brisbane Day goal!

If you’re a runner and have a favourite ‘go-to’ route around the city, on the trails, or even a set of stairs or hills to get the legs going, start here. If you’re a cyclist, swimmer or ball sport player, a run will provide a great cross-training fitness effect if this isn’t your usual training session, and it will also improve your fitness for your sport. If you’re a ’gym junkie,’ start with a legs and core strength session specifically for runners, then progress into some lighter runs early to make a start. If you love yoga, start with a stretching session the day before your first run to keep your body in check and injury-free.

For some people, purchasing that new pair of shoes and training gear is enough to inspire the first sessions, and Brooks will certainly help you out for this year’s Bridge to Brisbane Day training.

My point is, there is no wrong start! Just make that start today, and as you progress through your running journey, start pointing everything you do towards your goals.

Ok, so I’ve made the decision to start training…what should my goals be?

Let me walk you through three key considerations to help you set the most realistic, awesome and achievable goals for yourself and make this year’s run super fun.

1. Choose your course.

Do you want to experience running down the middle of the main road without cars or distractions, across three of Brisbane’s most iconic bridges in the most scenic 10km fun run you’ll ever compete in? Or would you prefer a faster, shorter dash across the Story Bridge, including a race to the finish line in South Bank for one of the fastest 5km races you’ll ever run? Make your selection…and once you’ve chosen your race day distance, move on to the next step of your goal setting.

2. When’s the race day?

Race day is Sunday 27th August, 2017, so you have around 10 weeks of training to complete. This is the perfect time frame for you to achieve some big goals. Maybe you competed in the 5km dash last year and would like to take on the endurance challenge of competing a more scenic and iconic 10km run this year. Maybe last year was your first fun run and you’d like to beat last year’s time on either course? Ten weeks gives you enough time to get into a good training program, enabling you to complete a couple of four-week training blocks, where you focus on increasing your fitness. I’d even suggest going to a few Parkrun sessions for ‘competition practice’ on the easy week between training blocks. This will help you gauge how your training is progressing.

Are you reading this article with only one month to go before race day? That is a-okay – nothing is too little too late! Sure, maybe you won’t achieve the big race time goals you originally had in mind, but four weeks of running training will definitely get the kilometers into your legs, helping you to build your fitness, strength and endurance. Keeping your training consistent in the lead-up to race day will help you to make the distance and have a fun, enjoyable running experience, while taking in the iconic scenery.

What is a realistic pace and time for me?

My handy ‘Pace Guide’ table below is one that I use for all my athletes, from beginners to those who are more advanced. This helps them to guide their training and race day times with realistic, awesome and achievable goals.

Pace Guide

Distance Beginner Intermediate Advanced
5km 24-27mins+ (4:48-5:24/km) 22-24mins (4:24-4:48/km) 19-22mins (3:48-4:24/km)
10km 48-54mins (4:48-5:24/km) 44-48mins (4:24-4:48/km) 38-44mins (3:48-4:24/km)

*Note: this a general male/female pace guide. On the race day, you will have marked ‘pace setters’ running to help you stay on track.

When is the best time to train?

I’m a big believer in morning training sessions! I know what you’re thinking… “But I’m not a morning person Luke!” Yes, I understand there are a lot people who are not morning people, but let me reassure you, a few morning training sessions each week will change your whole day, week and life. You may not start your run at a cracking pace, but once you’ve finished your warm up, you’ll be awake and cranking it through your session.

One of the big wins of morning training sessions is that they leave you with your metabolism firing for the rest of the day… great for fat burning! An AM session will leave you feeling revitalised, full of energy and ready for whatever life throws at you during the day. By completing a few morning sessions across the week, you’re achieving your fitness goals early in the day, combating the ever-looming procrastination of afternoon sessions.

I’m also a big believer in practicing for your race day conditions. I do this with all my athletes, whether they’re training for a fun run or world competition.

Bridge to Brisbane Day starts at 6am for the 10km race and 9:20am for the 5km race, so morning training sessions will help you get used to the temperature and conditions to achieve your race day goals. So come on! Get up and into it…what have you got to lose? And let’s be honest, our river city is pretty spectacular…does Brisbane ever really have a bad morning to wake up and work out to?

Who should I train with?

Training with a friend comes with huge benefits; physically, socially and mentally. Running is technically an individual sport, but everyone loves to train with a friend and share these experiences together. The training benefits go far beyond just the social aspects. If you and your friend run at about the same pace, then that’s perfect – you can push each other, and motivate each other towards achieving your training goals with a little friendly competition every session.

The warm up and cool down chats can become very therapeutic, even if you find yourself training with friends way out of your pace league. From my experience, these ‘training chats’ with others may not have fixed any world problems, but the chat, laughter and general conversation about the small things in life really do make a world of difference to your day!

These benefits go far beyond the training too. The experiences you share with a friend on race day, even if you’re not racing together, will give you memories for a lifetime with Bridge to Brisbane Day becoming an experience that you can chat about for weeks or even years, to come.

So, go on, pull your friends together for this life-changing experience! Remember, you can run with a pram on race day so the whole family can join in the fun. Registrations are open now at: https://bridgetobrisbaneday.com.au/, so get your runners on!

 

ABOUT LUKE

Luke Heath, running and fitness coach with over 30 years experience in athletics. Founder and creator of Luke Heath Fitness, motivating and inspiring you to become healthier, fitter and leaner, through his efficient and effective workout programs and meal plans. Check out his 10 weeks to Fun Run programs and read all about Luke over at www.lukeheathfitness.com.au

Five Ways to Shake Up Your Fitness Regime

With May done and dusted and winter officially upon us here in Brisbane, we have less than three months until Brisbane-ites pound the pavement for Queensland’s favourite fun run, Bridge to Brisbane Day.

The month of June has already brought with it much more chilly mornings than we’re used to, and the temptation to hit the snooze button every morning and stay curled up in a warm, sleepy ball is more real than ever before.

But while the rest of Brisbane goes into hibernation, now is the perfect opportunity to up the ante on your fitness routine and take advantage of the quieter winter months…here’s how!

1. Become a team player

We’ll let you in on a little secret – playing a social sport is so much more fun than it is hard work, that sometimes you forget you’re exercising! You can play a highly cardio-intensive sport, such as basketball, touch football or soccer and forget that you’ve just run the equivalent length of a court or field more times than you can count.

PLUS the added guilt you feel when you cancel on a group of friends means there’s almost no excuse not to show up…nobody wants to let the team down.

2. Embrace the group mentality

Do you need some #mondaymotivation every day of the week? Group exercise classes are a great way to mix up your fitness routine and will speed up the road to your fitness goals. With great music, inspiring instructors and a range of different classes to suit your fitness levels and interests, the time goes by quickly!

ADDED TIP: For classes that will get your heart pumping, try HIIT, F45 or Body Attack classes. If you prefer a more gentle style of exercise, yoga or Pilates classes might be up your alley.  

3. That’s what friends are for

Exercising with company is always more fun, especially if you and your pals share similar exercise interests. Not only will you be less inclined to bail on your buddies, working out together kills two birds with one stone – it’s a great opportunity to catch up and socialise, while still squeezing a workout into your packed schedule.

4. A change of scenery

Everybody has their ‘go-to’ training tracks, but switching up your regular route not only keeps it fun and fresh, but it also builds your strength. Do you normally run outdoors? Pop into a gym for a change. Normally run by the river? Switch the fresh water for sea water and travel to the beach for a new vantage point AND more challenging training track.

5. Treat yourself

When you are pushing yourself extra hard at the gym, or waking up before the sun’s up to go for a run, it’s super important to reward yourself in order to keep those motivation levels at a high. Why not treat yourself to a coffee after your run, or meet a friend for brunch before power-walking it off?

By no means does the reward need to be food-related – it might be an experience, such as a swim at the beach, or some spectacular scenery at the end of an uphill incline.

ADDED TIP: It’s also important to remember that sometimes the best way you can treat yourself and your body is by having a rest. Make sure to give yourself a pat on the back in whatever way will keep you motivated and take a ‘rest day’ when your body is telling you you need it!

How do you spice up your fitness regime to achieve your fitness goals? Let us know in the comments below.

Share your training snaps with us by using the hashtags #bridge2brisbane and #besttimebne!

Haven’t registered for race day? Enter now to take advantage of our Early Bird registration period. 

The Lowdown on Bridge to Brisbane Day 2017

WE’RE BACK! After a very special Bridge to Brisbane Day in 2016, we cannot wait to do it all again this year and we want to make sure you can join us too!

Taking place on Sunday 27 August (mark it in your calendars now!), Bridge to Brisbane Day 2017 is expected to be just as big and even better than ever – see what to expect below:

Two iconic courses

Last year, we celebrated 20 years since the first Bridge to Brisbane Day with the introduction of two brand-new courses that encompassed more of Brisbane than ever before! In 2017, we’re excited to announce that these courses are here to stay. More info about each course:

10km

Starting from Roma Street Parklands in Spring Hill, the 10km route will take you over THREE iconic Brisbane bridges! Have your camera phones at the ready for this one – you’ll be treated to some of Brisbane’s best sights as you run over the Go Between, Victoria and Story Bridges before crossing the finish line in South Bank Parklands. Find out more about the new 10km course right here.

5km

Those signed up for the 5km race will be lucky enough to run over the Story Bridge TWICE! Beginning at Captain Burke Park, participants will pound over the iconic Story Bridge, before looping back across the bridge, through Kangaroo Point and down to South Bank to cross the finish line in your #BestTimeBNE. Find out more about the new 5km course right here.

FINISHER VILLAGE AND EXCLUSIVE ‘BIB-ILEGES’

Just because your race time stops when you reach the Finishers Village, doesn’t mean the fun of the day has to! Celebrate the beauty of Brisbane for the entire day in the ‘Finishers Village’ in South Bank Parklands. All Bridge to Brisbane Day runners will be treated to a range of ‘Bib-ileges’ from participating venues on Little Stanley Street and surrounds – keep your eyes on our social media and website to find out what deals you can take advantage of.

EARLY BIRD ENTRIES

Early Bird entries for Bridge to Brisbane Day 2017 are now open! Last year’s event SOLD OUT, and again this year, entry numbers are capped. Get your runners on to ensure you are among the thousands of people pounding over three iconic Brisbane bridges on Sunday 27 August, 2017.

So what are you waiting for? Don’t miss out – get your Early Bird entries in for Bridge to Brisbane Day 2017 NOW to experience Brisbane’s most celebrated fun run!

Don’t forget to share your fitness journey with us by using #BestTimeBNE and #Bridge2Brisbane across Facebook and Instagram!

Everything you need to know about The Sunday Mail Suncorp Bank Bridge to Brisbane Day 2016

STOP EVERYTHING! It seems like only yesterday we were dusting off our running shoes to start training for Bridge to Brisbane Day, but Sunday is now a mere two sleeps away and the countdown is on to the start line!

Amongst all of the excitement that comes with race day, it’s easy to forget the small things that might have an impact on your day so, to ensure that you get the most out of race day, we’ve put together the ultimate guide to Bridge to Brisbane Day 2016.

Pre-race

Race Office

The Race Office will be open in The Courier-Mail Piazza, South Bank, during the following times:

Date Time
Friday 26th August, 2016 8:00am – 6:30pm
Saturday 27 August, 2016 8:00am – 2:00pm

 

If you still need to pick up your race pack before Race Day, you can collect it from here during these times. Don’t forget to bring your Entry Certificate!

While you’re at the race office, stop by our friends at The Athlete’s Foot and Brooks Running  to take advantage of some fantastic deals on offer that celebrate race day! The Athlete’s Foot’s FITZI technology will be up and running to help you find your perfect fit.

You’ll also be given free Brooks branded exclusive wristbands to wear on race day.

Race pack

Your race pack contains your official race number and event t-shirt! Your race number is your official ticket to free public transport on the morning, race entry access and access to our exclusive Bib-ileges in the Finish Village.

If you can’t collect your race pack yourself, friends and family are able to collect it on your behalf – however, they must have a copy of your Entry Certificate to do so.

Road closures

There will be a number of road closures and changed traffic conditions in the inner Brisbane area from the early hours of Sunday morning.

Please plan your journey to the start line ahead of Bridge to Brisbane Day! View the list of road closures here.

HOT TIP: All Bridge to Brisbane Day participants travel for free on buses and trains until 3pm on race day! TO secure this free service, simply show your race bib as you step on. Check out bus and train times here.

Why not take the tolls? Between 2am and 1pm on Sunday, the go via network will waive tolls on the Clem 7 Tunnel and on the Go Between Bridge (northbound ONLY).

The race

Start times

10km event: starting at the top of Roma Street Parklands, College Road, Spring Hill
6:10am – Elite Sporting Wheelies
6:30am – Elite Blue/Red Runners
6:40am – Green Runners
6:55am – Yellow Joggers
7:10am – Grey Walkers

5km event: starting at Captain Burke Park, Kangaroo Point
9:15am – 5km Event Start – Elite Purple to start first

Course details

The 10km course starts at the top of the Roma Street Parklands, on College Road, Spring Hill.

  • Bridges crossed: Go Between Bridge, Victoria Bridge AND Story Bridge
  • Water stations: 10km start line, Montague Road, Mariott Hotel, Kangaroo Point, Vulture Street & Finish Line
  • Toilets: Start line, Kurilpa Park, Ivory Street, Martin Street, Finish Village.

The 5km course starts at Captain Burke Park, at the end of Main Street, Kangaroo Point.

  • Bridges crossed: Story Bridge (twice)
  • Water stations: Start line, Story Bridge, Kangaroo Point and Finish Line.
  • Toilets: Start line, Martin Street and the Finish Village.

We know early winter mornings can be a little chilly, so we encourage you to wear a jumper to the start line that you are willing to let go of before your race takes off and our charity partners will collect these for donation to those who need it most.

Keep your eyes peeled for our Pace Setters as you go! They’ll be running with a coloured balloon related to their running time. If you keep up with your Pace Setter, you’ll be sure to run your #BestTimeBNE!

Brisbane’s best up-and-coming DJS from CODEZ Australia will be stationed at various points along the courses to further motivate you, so be sure to give them a wave as you run past!

Post-race:

Race times will be made available online as soon as possible via The Courier-Mail website, so keep your eyes peeled on our Facebook page to view the link to this functionality after you race.

There are a number of prizes awarded after the race, and not just for those who cross the finish line first! There are also prizes for the highest fundraisers, best dressed and more! Be sure to attend the presentations in the Finish Village – the 10km presentations will commence at 9:00am, and presentations for the 5km will take place at 11:00am.

 

If you’re craving a sweet treat after your race, Bridge to Brisbane Day participants will have an exclusive first taste of Doughnut Time‘s ‘All About The Gains’ doughnut on race day! This gym junkie’s dream will be available at the South Bank store on Sunday for anyone looking to treat themselves after they race! Make sure to visit the store on Grey Street after you cross the finish line! Here’s a sneak peek of the deliciousness:

doughnut

 

South Bank Bib-ileges

After you cross the finish line, Bridge to Brisbane Day will continue well into South Bank, transforming the Parklands into our brand-new Finish Village!

Don’t forget – your race bib unlocks exclusive deals from your favourite South Bank retailers – see the full list of ‘Bib-ileges’ here. The Finish Village is a great place for your family and friends to meet you after the race and celebrate the day that was.

If there’s anything we’ve missed, shout out in the comments below, or send us a message on Facebook! Otherwise, we’ll see you at the start line!

Share all of your race day fun with us by using the hashtags #Bridge2Brisbane and #BestTimeBNE!

Everyday Hero’s top fundraising tips for The Sunday Mail Suncorp Bank Bridge to Brisbane Day

With Bridge to Brisbane Day just around the corner, our friends at Everyday Hero want to help give your perspiration some additional purpose with their top tips on fundraising for your favourite charity!

HINT: It’s all about the who, what, how and when of fundraising.

Who

  1. You

Show your friends and family that you are serious about your cause and want to make a difference by making a donation yourself. If your friends and family are able to see that you are supporting your own cause, they are more likely to follow suit!

 FACT: Pages with a self-donation raise on average 27% more pages without a self-donation.

  1. Friends and family

Your close friends and family want you to succeed and they will know how passionate you are about your cause, so don’t be afraid to reach out to those closest to you and ask for their support.

  1. Run Club/ running group buddies

Your training partners know the effort you have put in to get to where you are and they too want to see you succeed on the course AND through your fundraising effort. Share your fundraising page URL and they can donate directly to you, all within the click of a button.

  1. Colleagues and employees

You spend the majority of your time with your colleagues, so don’t forget to ask them for support on the day. Not only is it a great way to make money for your chosen charity, it also unites your team on something outside of work. Your employer might even gift-match your donations to support your fundraising.

What

Often the hardest part about raising money for your favourite charity is the most important part – asking for donations.

everydayhero research has found that the way you ask is actually directly linked to how much you raise.

So what exactly should you do? Simply tell your friends and family a specific donation amount (i.e. $20), so they don’t have to think about it. Often your friends and family just don’t know how much to give and it’s this uncertainty that stops them from donating.

FACT – everydayhero research showed that those who ask for a specific donation amount raise on average 184% more than those who ask generally!

How 

  1. Start by sending 10 emails to 10 people asking for a specific amount. Remember to call on everyone in your network – friends and family, running buddies, colleagues and even your employer to gift match.
  1. Get social. Share your fundraising page on Facebook and Twitter and don’t be afraid to call out friends in your post, asking them to donate.

We’ll let you in on a little secret – use a Facebook group to unite your family and friends around your fundraising activity as a direct way of asking for their support.

FACT – Research across the everydayhero platform has found that fundraisers who share their page through a Facebook group they’ve created raise 67% more than those who don’t.

When

There’s no time like the present!

The Sunday Mail Suncorp Bank Bridge to Brisbane Day kicks off soon! Kickstart your fundraising journey here.

How have you been fundraising for Bridge to Brisbane Day? Which charities will you be supporting? Tell us in the comments below.

bridgetobrisbaneday.com.au
#Bridge2Brisbane #BestTimeBNE

everydayhero.com.au
#EverydayHero #EverythingCounts

 

The ultimate Bridge to Brisbane Day stretching guide!

With event day just around the corner, there is no better time to introduce you to Bridge to Brisbane Day ambassador, Dana from Active with D, to take you through a 101 stretching guide for race day.

By following her guide, you will help to keep injuries at bay and also aid your recovery!

Pre-race warm up!

Arrive at the start line 30-40 minutes prior to race start. Commence with some gentle dynamic stretches like leg swings, walking lunges, gentle shoulder rotations (forward and back) and then do a fun little dance to move your whole body about! For runners, I recommend alternating between five minutes of walking and five minutes of jogging.

Repeat this a few times, getting a little faster each time, so that the start line isn’t a shock for your body. With this in mind, don’t wear yourself out…we want you feeling full of beans when the gun goes off!

What about after your run?

While dynamic stretches are great before running, we often forget to cool down after, and this is just as important!  The following five stretches are my favourite post-run stretches – perfect for when you’re standing around with friends and family afterwards!

Standing Forward Fold – Hip, Hamstring and Calf Stretch

Dana standing forward fold stretch

  • Begin with your feet hip-width apart.
  • Fold forward from the waist, keeping your back straight.
  • Clasp your hands on your elbows.
  • Bend your knees if you feel tightness in your back or hamstrings.
  • Hold for 30 seconds/five breaths – lengthen your body with each inhale, and gently bend further with each exhale.
  • Avoid locking your knees.

Standing Lunge – Hip Flexor Stretch 

Dana lunge hip flexor

  • Begin with your feet together.
  • Take one large step forward into a lunge position.
  • Rest your hands on the upper thigh of the front leg.
  • Keep your body tall and straight.
  • Tilt your pelvis slightly forward.
  • Gently push your hips forward.
  • Hold for 30 seconds/five breaths.
  • Repeat on other side.

Standing Hamstring/Calf Stretch 

Dana hamstring calf

  • Begin with your feet together.
  • Take one small step forward.
  • Bend the back leg, and rest your hands on the knee of your bent leg.
  • Keep the heel of the forward leg on the ground, and raise that foot up.
  • Gently move your body towards your raised foot, keeping your back straight.
  • Hold for 30 seconds/five breaths.
  • Repeat on other side.

Standing Quadricep Stretch 

Dana quad stretch

  • Begin with your feet together and stand tall.
  • Stand on one leg and lift the other foot back towards your bottom.
  • Use a wall, person or other stable surface for balance if needed.
  • Keep your knees together and back straight and upright.
  • Push your hips forward to increase the stretch.
  • Hold for 30 seconds/five breaths.
  • Repeat on other side.

Standing Shoulder/Chest Stretch 

dana shoulder

  • Begin with your feet slightly apart and stand tall.
  • Clasp your hands behind your back.
  • Engage your abdominal muscles and press your chest forward.
  • Keep your shoulders back and move your arms away from your body.
  • Avoid extending the arms too far.
  • Hold for 30 seconds/five breaths.

What are your favourite pre and post-run stretches? Tell us in the comments below.

#Bridge2Brisbane #BestTimeBNE
bridgetobrisbaneday.com.au

@activewithd
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How to Start Running and Stay Running

With The Sunday Mail Suncorp Bank Bridge to Brisbane Day 2016 just around the corner, our training program is ramping up at HQ!

If the new look course and Finish Village aren’t enough to get you training, we’ve asked our friends at The Athlete’s Foot for some words of wisdom that will inspire you to register faster than you can say ’10 kilometres’.

Luke Beauchamp, Run Coach for The Athlete’s Foot Carindale, shares his top tips on how to start  and stay running.

  1. Give yourself a reason to run.

Setting short AND long term goals is a great way to track your progress and see results over time! Use that as motivation throughout your training period. No matter how big or small, you’ll feel such a sense of accomplishment.

  1. Don’t compare yourself to other runners.

This is so important. Everybody runs at different paces and in different ways…we are all unique, after all!

Instead of comparing yourself to other runners, concentrate on the personal goals you have set, and focus on how far you have come since you started your journey. Celebrate all the milestones!

  1. Wear the right shoes for you.

It’s all in the shoes! It’s incredibly important to wear the right footwear while you run in order to stay injury free and confident in your training.

Pop in to your closest The Athlete’s Foot store to get professionally fitted and sized for your next pair of runners. Our personalised fitting process involves determining each customer’s running needs, and uses our exclusive fitting technology FITZI to map the foot and identify the perfect fit.

For more advice on how to choose the perfect shoes, read our blog by fitting specialist Tennille here.

  1. Mix up your training.

It’s easy to get stuck in a rut and run the same route, for the same amount of time, every training session. Keep your body on its toes and spice up your routine! Take your long runs easy, and take your high-intensity sessions harder.

  1. Join a running group

There are many weekly run clubs around town. They’re a great way to keep your motivation at a high and get your speed sessions ticked off! Join us at one of our free Run Clubs around South East Queensland – check in with a store near you for the details, or visit their website.

The Athlete’s Foot are providing The Sunday Mail Suncorp Bank Bridge to Brisbane Day participants with a weekly training program to take you all the way to the big day. Grab a copy of The Sunday Mail each week or visit The Athlete’s Foot website to view the program and work your way towards your #BestTimeBNE!

Do you have any other running tips you’d like to share? Tell us in the comments below!

#Bridge2Brisbane #BestTimeBNE

bridgetobrisbaneday.com.au

#TheAthletesFoot

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How To Choose The Perfect Shoes For Your Running Style

It’s all in the shoes! It is incredibly important to wear the right footwear when you run. Wearing shoes that fit poorly or are not suited to your running type can result in more aches and pains than normal, and put you at risk of serious injury.

So let’s hear it from the experts! The team at The Athlete’s Foot are all trained in helping customers find their perfect fit. Tennille Dumbell, a fitting specialist from The Athlete’s Foot, gives us her advice on how to choose the perfect shoes for different running styles:

If you’re an Over Pronator:

Runners who over pronate (roll in) typically have an overly flexible foot.  As a result, after the heel strikes the ground, the foot continues to roll past the mid-stance position.  This, in addition to the combined vertical shock associated with heel strike, can increase stress to the foot, ankles, knees and hips.

After going through our fitting process to identify the runner’s needs, and using our exclusive fitting technology, FITZI, we would generally recommend a Motion Control or Stability shoe for this type of runner.

These shoes offer support through the inside of the shoe by using a firmer density foam to slow down the rate of pronation, as well as features like full ground contact, which help to provide a stable platform for the runner to land on.

Recommended shoes:

The Adrenaline GTS 16 balances stable and reliable support with an unbelievably smooth ride. The colours featured in these images are available exclusively at The Athlete’s Foot.

adrenaline gts 16

Transcend 3 is Brooks’ most technically advanced shoe and provides an unparalleled soft ride, along with dependable, adaptable support to keep your body aligned.

transcend 3

Experience a fun, responsive ride with super-quick heel to toe transitions and great energy return in the Ravenna 7.

ravenna 7

If you’re a Supinator:

Runners who supinate (roll out) do the opposite to the rolling in foot type.  Unlike the flexible over-pronating foot which rolls inwards after the heel hits the ground, a supinator’s foot is extremely rigid.

Consequently, the foot remains on the lateral side after heel strike, and because it does not pronate at mid-stance, less shock is dispersed.  “These foot types are fitted into our cushioned category of footwear, which focus on providing maximum cushioning to assist in dispersing shock,” Tennille says.

Recommended shoes:

Featuring Brooks Super DNA adaptable cushioning, the Glycerin 14 has everything a neutral runner needs to cruise in supreme comfort.

glycerin 14

The Ghost 9 delivers an incredibly effortless ride – the result of soft, protective cushioning and an ultra-smooth heel to toe transition.

ghost 9

If you’re a Neutral Foot Type:

We then see the runners in the middle who have a neutral gait where there is very little movement from side to side. These runners will also generally be fitted into our cushioned category of footwear.

Recommended shoes:

The Launch 3 is lightweight and extremely responsive, and is optimised for energy return while giving you a whisper-soft-on-foot feel.

launch 3

Overall…

It is important that runners are fitted into shoes that match their running activities, as well as their biomechanical tendencies to ensure that they don’t cause injury or get unnecessary fitting concerns like blisters, black toes or calluses on their feet.

As runs become longer, runners may fatigue and their form can change.  This can alter their running biomechanics and affect the muscles the runner relies on to pull through the rest of the run. When true fatigue sets in, technique is lost and injuries are more likely to occur. Footwear can provide protection for this, if fitted correctly to match the runner’s foot shape, biomechanical tendency and activity needs and requirements.

At The Athlete’s Foot, our shoes are categorised so the runner will enjoy a personalised fitting experience to match their needs. Ranging from shoes best suited for motion control and stability to guidance and cushioning, each level of support can be matched to a runner and their training requirements.

Need new kicks for the big day? Pop in to your local The Athlete’s Foot store with 26 stores located across QLD.

Have you been busting out your Brooks gear while in training? Tag us in your pics!

#RunHappy @brooksrunningau

#TheAthletesFoot

#Bridge2Brisbane #BestTimeBNE

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Delicious Post-Workout Smoothie Recipe

Last week, Shan from My Food Religion shared with us her recipe for a healthy pre-workout smoothie. This week, check out her recipe for a delicious smoothie that will refuel your body and have you feeling nice and full post-run.

This smoothie is best consumed after a training session or race because bananas are high in potassium, which helps with muscle recovery. However, if bananas aren’t your thing, you can still enjoy this smoothie – other high-potassium fruits include mangoes, kiwi fruit, oranges and papaya.

Ingredients

  • Frozen banana, chopped
  • Frozen zucchini, chopped
  • 1 heaped teaspoon of tahini (can also use natural nut butters as an alternative)
  • Coconut milk (can also use almond, soy, or dairy)
  • Coconut water
  • Cinnamon

Note: Shan freezes her vegetables for smoothies because they give the smoothie an icy, creamy texture without having to add ice cubes to the blender.

Method

Simply add ingredients to blender, and blend away!

If your smoothie is too thick, add coconut water to desired consistency and blend again. Pour it into a jar or cup and it’s perfect for those on-the-go!

Otherwise, a thick smoothie would make for a delicious smoothie bowl, or you can add it to toast or more fruit for a satisfying post-workout meal.

Watch Shan make it below:

<Video>

Have you tried Shan’s recipe yet? Or do you have a recipe of your own? Show us in the comments below.

#Bridge2Brisbane #BestTimeBNE

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 *Image via My Food Religion

 

Healthy Pre-Workout Smoothie Recipe

Bridge to Brisbane Day ambassador Shan Cooper from My Food Religion loves to make healthy meals that also taste delicious! As a special treat for Bridge to Brisbane Day participants, she is delighted to share two of her favourite exercise-friendly recipes.

This smoothie is best consumed before a workout because it’s not too heavy, but will give you plenty of energy, thanks to the nutrients in the greens and the little bit of fruit! Enjoy!

Ingredients

  • Handful of baby spinach
  • ½ pear, chopped
  • Frozen cucumber, chopped
  • Frozen zucchini, chopped
  • Ginger, grated
  • Coconut water
  • Regular water

Note: Shan freezes her vegetables for smoothies because they give the smoothie an icy, creamy texture without having to add ice cubes to the blender.

Method

Add into blender and blend away!

Add liquids to your desired consistency and blend again if required.

Pour it straight into a cup or jar and you have your yummy pre-workout smoothie!

You can also watch Shan make it herself here.

Have you tried this recipe yet? Do you make a great pre-workout smoothie? Show us yours in the comments below.

#Bridge2Brisbane #BestTimeBNE

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BRIDGE TO BRISBANE DAY PARTICIPANTS SHARE THEIR INSPIRATIONAL STORIES

Entries for The Sunday Mail Suncorp Bank Bridge to Brisbane Day are filling fast, and as they do we are uncovering inspirational stories from our running community that shine a light on the ‘nothing can stop me’ attitude of participants!

Johaan Kaa’s Story:

Nothing can stop Johann Kaa!

Struck down by meningococcal disease in 2014, Johaan Kaa, 52, lost his hands and legs as a result of an infection he caught from his co-worker. Following the diagnosis, the Queensland father of three was unable to leave the hospital for six months and when he did his life was dramatically changed having lost his independence from the amputation of his limbs.

After battling rehabilitation in his prosthetics, Mr Kaa signed up for Bridge to Brisbane Day 5km to challenge himself and show his children that they can push through anything when they put their mind to it. While he is in training for Bridge to Brisbane Day, Johaan is also planning on doing some public speaking in the local community to ultimately remind people that life is for living!

Capture

Pat Passfield’s story:

Meet Positive Pat and his fight to stay fit and healthy.

Two years ago, Pat underwent brain surgery and was told he would never walk again. As a grandfather, he was confined to a wheelchair, but through sheer determination, Pat was back on two feet again and is inspiring others to do the same!

Since recovering from brain surgery, Pat has earned the title of ‘Positive Pat,’ having walked over 19,000km to raise money for a variety of charities! Starting the day with a 5km walk every day, Pat will proudly walk the 5km course as part of Wesley Mission’s Brisbane team on Bridge to Brisbane Day 2016! You can help Pat on his way by donating to his Every Day Hero page right here!

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Aaron Maile’s story:

I’m running to stay fit, healthy and be a great role model for my daughter.

At the start of Aaron’s fitness journey in 2014 he was 123kg. His daughter was being teased at school about his weight, and he had a long string of medical issues he refused to address.

One day, Aaron decided enough was enough, and signed up to Bridge to Brisbane Day 2014 with the simple goal of focussing on his diet and exercise until race day.

That year, Aaron power walked the Bridge to Brisbane Day 5km course, with the goal to run the same course in 2015. However, before he knew it, he had signed up for the Bridge to Brisbane Day 10km race!

Throughout the training process, Aaron lost 30kg and became completely hooked. Not only does he now love to run, but he has the energy to be the best dad he can be!

Capture4

Do you have an inspirational story to share? Tell us in the comments below or private message us on Facebook or Instagram #BestTimeBNE #Bridge2Brisbane.

Enter now via www.bridgetobrisbaneday.com.au

FIVE WAYS TO MAKE YOUR NEXT RUN MORE EXCITING

May is nearly over, which means we’re another month closer to Bridge to Brisbane Day! As the big day catches up to us, it’s important as ever to stick to your training plan, in order to be on track to achieve your end goal. But it’s one of THOSE times of the year: work is piling up faster than you can tie your trainers, it’s getting a wee bit chilly in the mornings and afternoons…and it feels a whole lot easier to just stay in bed.

Excuses, excuses! In an effort to help you smash those PBs, we’ve compiled a list of tips that will make your next run so much more enjoyable, you’ll be bouncing out of bed.

Have a killer playlist

Music is a great motivator when you’re not quite in a running mood. Make a playlist that matches your running speed and you’ll feel like you’re starring in your own music video!

Obviously, everyone runs at different speeds, but studies have shown that 180 steps per minute is the ideal number. However, 180 beats per minute (BPM) is actually a very fast tempo for a song. While you will find a handful of songs in the 170-190 BPM range, you’ll find HEAPS more that are around 90 BPM, and will have you running at the same speed.  To make it easy for you we’ve made an official Bridge to Brisbane Day playlist on Spotify.

Take a buddy

Kill two birds with one stone and combine your daily run with a buddy catch-up. The kilometres will fly by before you know it. It’s also good to work out with another person so that you can encourage each other to achieve your goals and smash your personal bests. Why not continue the catch up and treat yourselves to a coffee afterwards? You worked hard, you deserve it!

Wear your best gear

Who says you can’t dress to impress even when you’re exercising? Every now and then, bust out your best, brightest, most fun exercise clothing combo.

Believe it or not, studies have shown that the clothes you wear directly affect how you think, and what you do. So, if you wear some particularly awesome activewear, you’re more likely to feel like going for a run. It’s an easy motivator! If you need some inspo check out @brooksrunningau.

Choose a scenic route

Exercising with a stellar view will have you feeling extra exhilarated! Running along the beach or a river is super motivating when you’re working up a sweat, especially if it’s a warm day and you can go for a dip after. Or, push yourself a bit harder by finishing atop a hill or a mountain with beautiful metropolitan views.

For a change of scenery, check out our guide to Brisbane’s best training tracks.

Set goals…and smash them!

Goal-setting is a great way to track your progress and see results over time. Set a goal for each run, and try to beat it each day. Even if it’s just by a couple of metres, you’ll feel such a sense of accomplishment.

Running goals can be as small or as large as you like. If you run in the same area each day, telephone poles are an easy way to track your run. Each time, push yourself to make it to the next pole! If you listen to music, run for a certain number of songs, and run for one more next time. Or, if you’re a bigger dreamer, try something like counting the number of bridges in the city that you run over, or iconic landmarks that you run past.

How do you make running more exciting? Tell us in the comments below.

GIVE ME 20 GOOD REASONS…

But before you close the browser, no, we’re not going to serenade you with retro Thirty Merc… We are however, going to give you 20 good reasons you should sign up to Bridge to Brisbane Day 2016.

To be totally honest, there are far more than 20 things we love about Bridge to Brisbane Day 2016 (even if we do say so ourselves) but given the fact that this year marks two decades since Brisbane’s best fun run first found its stride, we thought we would settle for one point for every year. Here goes…

 

  1. Whole DAY of entertainment – Live bands, cheer squads, celebrities and exclusive offers, we’ve got a jam packed day of entertainment lined up for race goers to celebrate all thing Brisbane well past the finish line.

 

  1. Story Bridge – This will be the FIRST TIME since opening in 1940, that the Story Bridge is closing for a sporting event, and it’s all so that our fit and fierce race goers can stride along the roadway for the oh-so-scenic view. This is your chance to be part of history in the making.

 

  1. Finishers Village – If you’ve ever wanted your Cathy Freeman hero finisher moment, this is it, because this year the race finishes on Little Stanley Street where South Bank will come alive with entertainment and exclusive offers for runners.

 

  1. Bib-ileges – Bridge to Brisbane Day is officially taking over South Bank and to help celebrate crossing the finish line we are teaming up with a whole host of businesses to give you exclusive deals, known as Bib-ileges.

 

  1. Start Locations – With all of the road closures that help make Bridge to Brisbane Day possible, getting to the start line can sometimes be harder than getting to the finish line! But this year, both the 5km and 10km starting lines are conveniently located right next to Brisbane’s major transportation hubs.

 

  1. Free Transportation – Oh, did we also mention that public transport is FREE for all race goers until 3pm on race day? All you need to do is wear your race number to activate the FREE transport.

 

  1. Fundraising for a charity of your choice – Do you run for a cause or have a passion that keeps you motivated? Through the official Every Day Hero Bridge to Brisbane Day page you can fundraise for any charity in Queensland!

 

  1. Scenic 10km course – Bridge to Brisbane Day is about celebrating the best of Brisbane, which is why we’ve featured some of Brisbane’s most iconic landmarks along the 10km course. Find out the full course details right here.

 

  1. Jam packed 5km course – Running over the Story Bridge not once, but twice you’ll have double the opportunities to snap that perfect cityscape pic. Find the full course details right here.

 

  1. Join a team – Prefer to do things in numbers? Why not grab your besties, work colleagues, or family and sign up together for a 5km or 10km walk? We couldn’t think of a better way to hold yourself accountable!

 

  1. Dress up – Not that you need an excuse, but did you know the best dressed individual wins $300 and best dressed team wins $500? Time to bring out the fairy wings and tutus we say!

 

  1. Atmosphere – With an expected 25,000+ runners to cross the Bridge to Brisbane Day start line, you’ll have someone with you every step of the way to help you achieve your #BestTimeBNE

 

  1. It’s a family event – Join the 1,000s who run, walk or jog with their little ones on race day. Plus if you want to push your little bub in a stroller you can do so for FREE!

 

  1. New you! – As the temperature cools down, it’s the perfect time of year to kick-start your fitness regime with a goal in sight. Set yourself a Bridge to Brisbane Day challenge and get your runners on!

 

  1. You get two finishing times – Competing in the event will give you two times. One is your race time, and the other is your Hero Time – this is your race time, minus a second for every dollar you raise! So the more your raise, the better your Hero Time will be!

 

  1. Prizes – Did you know that the largest sum of money goes to the best hero time? You could bag yourself an impressive $5000! Step to it and set up an official Everyday Hero Bridge to Brisbane Day page now.

 

  1. Free T-shirt – All Bridge to Brisbane Day participants will receive a free T-shirt in their registration pack as a welcoming gift to the Bridge to Brisbane Day community – consider it your official initiation into the pack!

 

  1. Get your #BestTimeBNE – Whatever your goal, we’ll have someone with you every step of the way. For both the 10km & 5km races, pacers will be on hand to make it feel like a breeze achieving your #BestTimeBNE

 

  1. Live music – Nothing gives you a boost like a good song! Our live entertainment will extend way beyond the Finishers Village and onto the course to give you some motivation when you need it the most.

 

  1. 5km guided warm up – To kick-start the adrenaline and reduce any pre-race anxiety, we’ve got a killer warm up planned to get you moving!

 

What are you most excited for about this year’s race? Are you celebrating something big this year? Let us know in the comments or share your happy snaps with us on Facebook and Instagram by using #BestTimeBNE.