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WLG Week 5 Return


WEEK 5 Newsletter


You are half way though 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!!



  • Monday 10 June 6.10am
    Meeting Point: Waitangi Park (Herd Street end, in the playground),
    Wellington CBD. Click here
    Course Map: Click here

  • Wednesday 12 June 6.10am
    Meeting Point: Waitangi Park (Herd Street end, in the playground),
    Wellington CBD. Click here
    Course Map: Click here 

Course Description:
> Start on the footpath outside Cog Park. 
> Turn right and follow Evans Bay Parade towards Oriental Parade. 
> Please keep left on the footpath and be mindful of other users using the pathway. 
> At your turnaround point, turnaround and come back in exactly the same direction.
> For our runners doing the Return programme, there will be a 3.5km marker out for you. All of our other levels are running to time. 
> Out and back course. 

Cog Park Meeting Point

Course Map: 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 monastery in Tibet use running instead of meditation to train the mind. 

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

  • Please be at the sessions in time for the roll call and briefing, and please stick to our courses 100%.

'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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