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Get up to Five - Week 5 Return


WEEK 5 Newsletter

Half Way! Reflect and Refocus

You are half way through the programme. You are all doing so well, it's time to pat yourself on the back for reaching the half way point and reflect on what you have learnt in the past 4 weeks. 

You guys are starting to run longer on your Saturday runs as well, it is awesome watching you keep progressing with your running, all the hard work you are putting in is really paying off. Keep it up!





  • Saturday 15 June 7.30am
    Meeting Point: Beckenham Park (Eastern Terrace side)
    Map of Run: Click here
    This map is for all of our groups, you will be doing a portion of this course.

    Course Description: 
    All roads are open, please always run on the footpath and take care at busy road crossings, your safety is your own responsibility. 

  • Starting on the footpath, run along Eastern Terrace towards the Colombo St direction

  • Follow the river all the way around until you reach Colombo St. Turn left.

  • Run up Colombo St towards the hills.

  • This is an out and back run. Return level, there will be a 3.5km half way turnaround marker out for you on Colombo Street.

Click on image to enlarge



When we go for a run our body temperature increases and this is when we normally start to sweat. One of the reasons we sweat is so our bodies can cool down.

When we sweat we need to think about replacing the fluid that we lose duing this process.  One of the big questions that has been explored over the years is how much fluid should we be replacing when we are exercising and should we be having any special types of drinks to replace what we are losing from sweating. This is an interesting topic which has been influenced a lot by marketers trying to sell you products that tell you will perform better if you by their product. 

The current scientific research may surprise you. The way to measure how much you drink when you exercise is your thirst and that we don't actually need electrolytes. Electrolytes have no effect on performance, they are basically a waste of your money, so how do you use this knowlegde? The key thing is to make sure you don't go into a session feeling thirsty, make sure you have had a drink within 30mins of the start of your session. You can choose a drink that has carbohydrates which will provide you with some energy but there's no need to go hard out with electrolytes.

Drinking is important for athletes but it's not as complicated as we once thought. Stick to the rule that thirst is your gauge and you will be fine. 

This is an interesting video about how a monastary in tibet use running instead of meditation to train the mind. 

  • If you would like to help your body out, get a sports massage for those tight muscles. We recommend the team at Active Health. They know our programmes and are the same team who do the Muscle Balance Tests.

  • Remember it's time to stay focused and keep turning up!

  • Please be at the sessions on time, if you miss the roll call before the briefing starts please let us know you were there after the session.

'My tip is to join with your partner, It was really good doing something together with Joe and we spurred each other on to go out walking on Mon, Wed and Sundays and treat ourselves to coffee and cake afterwards.' - Jenni McLaughlin

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