LRCMM Mighty Training Plan
The LRC Mammoth March virtual event is about movement for all whilst raising funds for the UK’s Trussell Trust. There are distances to suit everyone ranging from beginners to seasoned ultrarunners. This blog is all about helping you train and prepare for the Mighty challenge in the event, which will be held over the spring equinox weekend of March 20-21. The Mighty is either a 5mile walk, a 5mile bike and walk combined, or a 5mile bike or a 5mile run. There really is something for everyone and you can sign up here.
We all know that there are many great reasons to exercise. Not only does exercise simply make you fitter it also improves; energy levels, moods and sleep patterns. Exercise can also help to decrease anxiety levels and stress however getting started can be intimidating.
But have no fear! We have created a flexible, six-week programme for beginners. The programme will help you feel fit and ready for tackling five miles of movement under your own power!
Whatever your age or fitness level, even if you’ve never exercised a day in your life, there are steps you can take to make exercise less intimidating, more fun and instinctive.
To help you step into the right frame of mind for taking on a new fitness plan we recommend trying the following mindset techniques;
- Ditch the all-or-nothing attitude.You don’t have to spend hours in a gym or force yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.
- Be kind to yourself. Research shows that self-compassion increases the likelihood that you’ll succeed in any given endeavor. So, don’t beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate you. Instead, see this as your exciting opportunity and why not get your family, friends and / or work colleagues involved with you. The LRC Mammoth March event is virtual.
- Consistency wins. Instead of obsessing over results and a final end point, focus on consistency and take joy in the process. While the improvements in mood and energy levels may happen quickly, the physical payoff will come over a longer timescale if you simply keep moving and smiling along the way.
Making excuses to not join us for the LRC Mammoth March? Here are our fun solutions;
- “I am too busy.” Little and often is the key reminder, re-read the point above about consistency. You do not need to do hours of cardio or home keep fit workouts to be fit & healthy. Short 5, 10, or 15minute bursts of activity can prove very effective—so, too, can squeezing all your exercise into a couple of sessions over the weekend. If you’re too busy during the week, get up and get moving during the weekend when you have more time.
- “I am too tired.” It may sound counterintuitive, but physical activity is a powerful pick-me-up that actually reduces fatigue and boosts energy levels in the long run. With regular exercise, you’ll feel much more energized and refreshed.
- “I am not athletic.” You don’t have to be sporty or ultra-coordinated to get fit. Focus on easy ways to boost your activity level, like walking or gardening. Anything that gets you moving will work.
- “Exercise is too painful and difficult.” To get results you don’t have to push yourself until you are soaked in sweat or aching from head to toe. You can build great, sustainable strength and fitness by simply working up a healthy glow from a short strength workout, yoga and/ or simply heading outside for a brisk walk!
How to Get Started
The key thing to remember about starting an exercise program is that something is always better than nothing. Going for a quick walk is better than sitting on the couch; one minute of activity is better than no activity at all. The LRC 6-week training plan is also really flexible, for example; if you can’t find 30 minutes in your busy schedule it’s okay to break things up or move workouts around. Two 15-minute workouts or three 10-minute workouts can be just as effective.
Try a Mindful Approach
Instead of zoning out or distracting yourself when you exercise, try to pay attention to your body and breathing. By really focusing on how your body feels as you exercise, the rhythm of your breathing, the way your feet strike the ground, your muscles flexing as you move, even the way you feel on the inside, you will not only improve your physical condition faster but also interrupt the flow of worries or negative thoughts running through your head, easing stress and anxiety.
How to Stay Motivated
We know from experience that no matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. Here are some ways we keep our training mojo alive;
- Treat Yo’Self. For example, listen to an audiobook or watch your favorite TV show while on the treadmill or stationary bike. Or have a yummy breakfast in mind for when you come home – homemade pancakes are our favourite.
- Log your activity.Keep a record of your workouts and fitness progress. Here at LRC we are huge fans of training diaries, and writing things down or tracking your activities on an app increases commitment and holds you accountable to your routine. Later on, it will also be encouraging to look back at where you began.
- Harness the power of the community. The LRC Mammoth March has a Facebook event page, here. It’s designed for your use. If you happen to find that you are lacking motivation be sure there are other people feeling exactly the same. Having a community, within which we can motivate and inspire each other, really helps!
Here is the plan!
Here is our free download for you – a six week training plan to build fitness for walk-running 5miles:
LRC Mammoth March Mighty Training Plan
We recommend that you print it out and stick it up on your fridge or pin-board, a place where you’ll be able to read it every day and check-off the workout suggestions as the days tick by. We will also be sharing motivational advice and training tips along the way via Instagram and Facebook. We also have LRC Mentorship coaching packages available if you feel ready for a different type of training plan.
Happy Training!
Have fun regaining fitness this spring and we look forward to hearing about your journey towards the Mighty 5miles!
If you’d like to contact us please don’t hesitate to reach out!
Disclaimer:
Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription.