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Learn to Run 5km this Summer

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It’s light in the mornings, the temps are warmer – a great time to start moving, be active, get energised and head outdoors.

As I was preparing to write this blog post, I googled images for a ‘Mature Woman Runner’. (At 51yrs old, I consider myself mature.)  The image above popped up, which got me interested.

Harriette Thompson completed the Rock ‘n’ Roll Half Marathon in San Diego last year, in a time of 3 hours, 54 minutes, 16 seconds. She became the oldest woman to ever finish a half marathon. Harriette was 94yrs old!

This is truly inspirational! To think that at the age of 94yrs, this lady is still making the most of life. Wouldn’t you want to be like Harriette?

“Mummy you’re fat!”

Another inspirational story is about our very own run coach, Andrea Drury.  Andrea’s fitness career started in her 40’s. Prior to that she was overweight, heavy smoker (20+ cigarettes a day), and never did a day of exercise!

At 40 she ran her first distance of 50 yards for a taxi, and nearly passed out! At which point, her 5yr old son sat in the taxi, looked at her and said, “Mummy you’re fat and you can’t breathe”.  That was the start of her health & fitness journey – cigarettes went, exercise began, and feeling great followed.

“Surround yourself with positive people on a similar journey to you, and you will achieve your goals.” Andrea Drury

About the program

Our latest learn-to-run program will give you the tools to achieve exactly that!  It is aimed at supporting women who are beginners or just getting back into running. Those who want to get active, lose weight and create a new healthy habit – which becomes part of your lifestyle.

  • Our 8-week program is gentle and nurturing – starting at a low fitness base and gradually build you up to running 5km non-stop
  • We meet weekly on Thursdays at 9.15-10.00am in Manly Vale
  • Groups are limited to small sizes to ensure our coaches are able to give you their personal attention
  • Sessions focus on running technique which includes stride, cadence, posture, foot position, breathing, and much more
  • A few sessions will be filmed, so that we can guide you on how best to improve your running style
  • We also explore running-related relevant topics such as mindset, nutrition, safety, gadgets, etc.
Plus more!

Our 5km-FIT learn-to-run program is MORE than just a running program – it is about getting active, getting fit, making friends, building confidence, joining a community and achieving a very special goal. We want to ensure you fall in love with running, so that it becomes a habit and part of your lifestyle.

About our coach

We are so excited to have the wonderful Andrea Drury lead our 5km-FIT learn-to-run program. Andrea transformed her life (see above) and is passionate to share her journey with you.

Program details

  • Thursdays weekly
  • 18 Oct to 6 Dec 2018 – 8-week program
  • Thurs 9.15-10.00 am
  • Passmore Reserve, Manly Vale
  • Cost: $200
  • BONUS! Free 4-week meal plan with shopping list

“Running is a great way to keep your body fit and healthy but the best thing is, it really helps your mental heath – especially when running with an awesome bunch of supportive, happy people in the BEXI group.” Kate Power

 

Ouch… my back hurts!

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I hear this all too often. What starts off as a dull ache, then soon becomes an accepted part of our day-to-day lifestyles… until finally the pain becomes unbearable. This should never be the case!

Our backs are one of the most important components of the human body. So when I hear of clients who are struggling with back pain, I really want to stress the importance of looking after our bodies – hence today’s blog.

What are the main causes of lower back pain?

  • Daily lifestyles – picking up kids, moving heavy objects, physical labour (lifting, pushing, pulling, etc.)
  • Sedentary lifestyle – lack of movement to strengthen & nourish the spine, soft tissues and ligaments
  • Poor posture – slouching in a chair over-stretches the spinal ligaments
  • Stress – poor sleep, diet and little exercise causes muscle tightness
  • Poor training techniques – performing exercises incorrectly will affect your lower back

By the time we reach middle age (40yr+), our bone strength, muscle elasticity and muscle tone have started to decline. The discs in our spine become drier and less flexible, making them less able to cushion our vertebrae. Which makes it all the more important to take greater care of our backs and nourish their wellbeing.

How should we relieve our lower back pain?

  • Prevention – by avoiding placing undue pressure/weight on our backs
  • Regular exercise – to strengthen and nourish our spine, soft tissues and ligaments
  • Foam rolling – our thoracic spine, glutes, hamstrings (avoid lower back)
  • Pilates/yoga – to improve strength, flexibility and suppleness

I’ve included a few simple stretches and strength-building moves designed to support your back and help relieve pain. These exercises should be part of a regular program to help strengthen our backs. We’ve got one body and a whole lot of living to do — let’s look after ourselves.

Nurture, nourish, exercise and strengthen our bodies – it will love you for a very long time.

Debbie Solms
Run Coach | Personal Trainer

Lower Back Exercises and Stretches

Spinal twist Hip Flexor Knee to chest
Plank Cobra Back Exercises





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