5 minute read
Training for Challenge Day with Charné & Kesa
Charné Bosman and Kesa Molotsane are longstanding members of the SPAR Women’s Challenge family and they both have numerous SPAR Women’s Challenge victories under their belts. Kesa has even won the SPAR Grand Prix series. As both Charné and Kesa will attest, you need to be wellprepared for a challenge like the SPAR Women’s Virtual Challenge. These two seasoned runners have given us the benefit of their experience and shared some tips for breaking boundaries so that you can push past your limits.
5 Training tips from Kesa & Charné
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1. Running gear
Get all the necessary gear for your training – get the perfect training shoes for your feet, comfortable training clothes and the right mentality. Any distance can become an obstacle if you don’t wear the proper running clothes and shoes. It’s important to train in your new running clothes and shoes before the SPAR Women’s Virtual Challenge happens. Make sure that the shoes and the clothes are comfortable and the right size for you. Tip on running shoes – it must not be a snug fit– there must be a small space in front of your big toe. I always go ½ to 1 size bigger.
2. Training plan/ coach
The first thing that you need to do is write your goal/s down; make sure that you have something to motivate you. Get a training plan that will help you to reach your goal on challenge day. It is always better that someone/ a coach helps you with a proper training plan so that you can reach your goal. Having a training plan also eliminates the stress of wondering what you need to do to run your best race on challenge day.
3. Progression every week
When you start to train for the SPAR Women’s Virtual Challenge, remember to increase your mileage by only 10% per week. This will help you to not get injured. Always start with less training rather than doing too much. If this is your first challenge, we suggest you start with a walk for 5min and then run for 1min for 15-20min. Progression must be slow.
You can do a nice build up until 10 days before the SPAR Women’s Virtual Challenge and then you can start doing less so that you can feel fresh and ready to go on challenge day. It is important to listen to your body.
Take each day as it comes; remember that your goals are personal and you will need to keep a positive attitude to attain them – Never compare yourself with anyone.
4. Safety
Try and get one or 2 of your friends to join you doing the SPAR Women’s Virtual Challenge. At least then you can meet up and train together. It is also much safer running with someone than running alone and it makes it easier to wake up in the morning. When you know someone is going to join you for a training session, it makes the run so much easier and more enjoyable. You need to make sure that you stay hydrated; and that you exercise in a safe space away from possible danger, like traffic.
Remember to adhere to Covid-19 regulations. Wear your mask (unless you are either walking, jogging, running or involved in a physical training regime), wash your hands or sanitize and dress warmly when the weather is cold.
5. Strength training
It is important to incorporate some strength training into your running regime. You only need 2 sessions per week. 2 legs, 2 arms and 2 stomach exercises for only 30min per session are enough. The strength will help you to get stronger and your SPAR Women’s Virtual Challenge will feel so much easier. It is advisable to stop doing strength training 10 days before challenge day.
Strength Exercises from Charné
Crunches
Lift your shoulders from the ground. Do at least 15-20 reps.
Reverse Crunches
Bring legs up to the chest and lower slowly without letting the feet touch the ground. Do at least 15-20 reps.
Squats
You can use a weight or just a 2 litre bottle of water if you don’t have weights. Do at least 10-12 reps.
Fly’s (up and down)
Use a weight or 2 litre bottle of water. Do at least 10 -12 reps.
Trial and error
Remember it is very important not to try anything new on challenge day. You need to run at least 3-4 times in your new shoes before doing the challenge. Whatever you are going to take on challenge day – start using it in your training, so that you know what works for you and what doesn’t. Your mental health is also very important; allow yourself to make mistakes and learn from them in the process.
Running action with arms
Do it for 30sec with light weights.
Lunges (with or without weights)
If you use weights make sure to add one to each hand. Do at least 8-10 reps on each leg.
Bicep curl (with light weights)
Do at least 10 reps on each side.
Remember to Stretch
Hamstring stretch
Try and touch your toes. Hold stretch for at least 20sec.
Buttocks stretch
Hold stretch for at least 20sec.
Quads stretch
Hold stretch for at least 20sec.
Calf stretch
Hold stretch for at least 20sec.
Rest and Rewards
When you are training for this big event, remember to take at least 1 or 2 rest days in the week, where you don’t do any training. This is your reward day for training so hard. Go for a nice massage or lunch with friends. This will benefit you mentally and physically. Importantly, remember that 2 days before challenge day you need to take a total rest day and go to sleep early that night. It is very important to rest enough 48 hours before challenge day so that you have a great run!
