Get your friends, family and gym buddies together for the annual SIDS and Kids Sunshine Beach Run, on Sunday 21st February 2016, commencing 8am at City Beach.
This event is a great initiative founded in 2012 by West Coast Eagles physio Chris Perkins after the tragic loss of his stillborn son Jake and his wife Cindy in 2009.
The SIDS and Kids Sunshine Beach Run raises much needed funds and brings awareness to sudden infant death syndrome (SIDS). This event is open to all levels of fitness from beginners to advanced athletes or participants, creating a sense of community spirit whilst having loads of fun for this great cause.
Over the next 3 weeks I will aim to have you ready and fit enough to be able to enjoy the 1km, 3km or 5km walk or run courses in the sand.
Beach running is a far greater challenge than running on a hard surface because of the uneven ground and the fact that there is less traction due to the moving sand particles. It will though, provide you with a greater cardiovascular workout (therefore burning more calories) and help you to build greater strength and muscle tone. Although there will be more stress on your ankles, achilles, calves and knee joints, the impact is still far less on sand than hard surfaces. It is essential to have good core strength for beach running as this will aid in supporting your lower back.
Running at low tide will give you two surfaces to run on, closer to the waters edge the sand will be firmer, giving you more traction, whereas the dry soft sand has less impact but is much harder to run through giving you a tougher workout, both physically and mentally. If you’re not an experienced beach runner, my advice is to start slow and work at your own pace and fitness level. Sprinting or changing direction (agility) quickly should be avoided until your muscles and lower limbs have adapted to your new running surface.
My suggested 3 week training program is as follows and caters for all levels of ability and is coded as such:
Here we will aim for 4 sessions for the week, working at your own pace.
B: 20-35 mins power walk on firm surface (grass)
I: 20-35 mins jog, slow pace without stopping on firm surface (grass)
A: 45 mins medium pace jog without stopping on firm surface (grass)
B: 15 mins fartlek training (continuous running), 1 minute slow pace – 1 minute at a faster pace without stopping (the fitter you are the harder you can push yourself during the 1 minute bursts)
I: 20 mins fartlek training (continuous running), 1 minute slow pace – 1 minute at a faster pace without stopping (the fitter you are the harder you can push yourself during the 1 minute bursts)
A: 25 mins fartlek training (continuous running), 1 minute slow pace – 1 minute at a faster pace without stopping (the fitter you are the harder you can push yourself during the 1 minute bursts)
Interval training at your own maximum pace.
B: 4-6 x 200 metres fast running with a 1:1 recovery
I: 8-10 x 200 metres fast running with a 1:1 recovery
A: 10-12 x 200 metres fast running with a 1:1 recovery
Hill training. Find a steep hill, step out 45 metres up the hill and mark with a coloured cone. Race up the hill at speed and walk back down for your recovery. Remember to push yourself to your own level of fitness and repeat without stopping at the desired time for your ability.
B: 15 mins
I: 25 mins
A: 35 mins
Tuesday, Thursday and Saturday beach workouts
Jog on soft sand for 500 metres, jog back 500 metres in hard sand near waters edge. 2 minute stretching recovery for your lower limbs then jog 500 metres in hard sand near waters edge and jog back 500 metres on soft sand. 2 minute stretch recovery. This is one complete set. Again working at your own pace and speed.
B: One complete set
I: 2-4 complete sets
A: 4-6 complete sets
- 500 metres to 2km walk/run in soft sand according to fitness levels and ability.
- 1km continuous running on hard sand near waters edge for all levels. This is where you need to run at your own ability and pace.
- 20 minutes continuous jogging on firm surface (grass) at your own pace.
- SIDS and Kids Sunshine Beach Run, 8am at City Beach!
Remember to warm up and stretch before starting your exercise training program and add 2-3 core sessions per week on top of this fitness schedule, comprising of 1-2 minute bridges, 30 sec – 1 minute side planks each side and 50-200 crunches.
This program will have you in reasonable condition to enjoy your chosen distance on the day. I look forward to seeing you all at City Beach for the warm up from 7.30am.
If you’d like to register for this fantastic event, there’s still time. Simply visit www.sunshinebeachrun.com.au, and if you’re an HIF member don’t forget to enter discount code “56489” when signing up – it’ll save you 10% on the entry fee.
See you all there!