Saturday 16 December 2017

Five small changes you can make today to get fitter

Five changes to get you to June 5th.

With the 2017 Vhi Women’s Mini Marathon just over five weeks away, the countdown is truly on.

You still have plenty of time to improve your fitness in time for the event. 10k might seem like a mammoth task but little by little, you will get there.

Focusing on the little things, here are five small changes you can make to get fitter on the road to the 2017 Vhi Women’s Mini Marathon: 

1. Make a start

The hardest part on your path to fitness is taking those first steps. Just put on your gear and get out for a short walk. It may not seem like much but getting out for that first ten-minute walk or jog will give you that boost to keep you motivated over the coming weeks. As each evening walk or morning run passes, it will keep getting easier and you will start to feel so much better. Set yourself small achievable goals like stepping out for that initial training session and you will grow in confidence and ability over the coming weeks.

2. Rest for success

It might seem crazy to think that going for a lie down will make you fitter but a good night's sleep will make a serious difference. Just like you schedule your training, try to get eight hours sleep a night. You will start to feel the benefit within just a week - you will have more energy and get the most out of your training sessions. Sleeping well also improves your mental fitness by reducing stress. Trouble nodding off? Make sure to turn off the TV and put your phone away the hour before bed - the bright light might be keeping you up.

3. Fitness fun

Before starting your training, it might seem unthinkable to believe that fitness can be fun. Going out every evening for a walk and going for a run each morning might seem boring, but training can really be great craic. Running with a group of friends serves as a great chance to catch-up and get your session in at the same time. Vhi Fitness Support, Louise Heraghty advises boosting your running with cross training. What about playing football with the kids? It will be a good laugh and you wouldn’t believe how tiring a kick about can be! Trampolining centres are popping up all around the country. Jumping around for 10 minutes is as good as a half hour jog, not to mention it is really fun!

4. Multi-tasking

With a job, a family and a training programme, it might seem overwhelming how much you have to fit into your day. Why not multi-task? You can build on your fitness by doing everyday chores like cleaning the house. Doing the hoovering or picking up toys improves your flexibility and acts as light cardio. If you want to get outdoors, you could work on your garden and build on your fitness at the same time. Take the dog out while you are going for your run – let’s hope you can keep up!

5. Eat clean

It may seem like getting fit is all about exercise but you also need to make sure you are eating right. Drinking enough water is so important when training. Buying a refillable bottle for your desk at work is a great way to ensure you are drinking your 2 litres of water per day without making any drastic changes to your normal routine. A great idea to liven up your midweek meal is making something new for the family. Stuck for ideas? Vhi Women’s Mini Marathon ambassador David Gillick has new recipe ideas every week in the run up to June 5th.

Due to demand, closing date for entries to the 2017 Vhi Women’s Mini Marathon is now extended to Friday May 12th 2017.  Sign up today by registering online here.

For further information on the 2017 Vhi Women’s Mini Marathon visit or follow on Facebook and Twitter.

Sponsored by: Vhi Mini Marathon

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