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OK. This is a big one! Time for me to share the program and some of the golden rules I live and train by when preparing for a distance running event. I’ve been doing this for a long time now. My first City2Surf was in 1998 (51mins). Over the years I have tweaked this program with new evidence and ideas but it is amazing that the basic principles I apply have changed very little. I used the same principles to prepare for the Sydney Half Marathon this year and with just an 8 week preparation ran 1hr 26mins in my first and only half marathon. The great thing about this program and principles is that regardless of your starting fitness level you can apply them to your training. So, here we go:

Chris Jones Osteo I have been a Registered Osteopath and Member of the Australian Osteopathic Association since 2002. My Bondi Junction clinic is a family-oriented practice that seeks to help people of all ages with all conditions. Website: www.chrisjonesosteo.com.au Contact:    I work with people to help them identify the postures, habits and tasks in their everyday life that,…

“Time is the most precious commodity out there. It’s the one thing you can’t buy or ever buy back. Give it your absolute all to whatever task it is your doing, no matter how big or small it is.” – Muscle Prodigy

This is a deep quote that hits home every time we read it. Ultimately, this has brought us to writing this article on rest periods.

Why is it that we are constantly feeling pressed for time? Why do we always keep track of time whether it’s with our cell phones, watches, or clocks? Why do we always look at the time to see if it’s 5 pm yet at work? We are always keeping track of time, but why is it that we don’t keep track of time when we are training, as in our rest periods?

We’ve found that a lot of people don’t do it simply because they are always in a rush, too lazy to keep track of it, or they don’t understand the benefits of it. So, before we get down-right nasty with this article, just remember that this might not be your cup of tea, but trust us, we will make you think twice about going to buy a stop watch or busting out your I Pod’s stop watch during training.

How Much Time Should You Rest?

5 Differences Between Healthy and Unhealthy People

Being able to come into contact with so many different people of different ages, genders, walks of life and personalities is something I truly enjoy in my work. There is always something to be learnt from meeting and especially training someone who gives you a different perspective on life. In fact, some of my most rewarding work has been done with people with whom rapport was difficult to come by at first. The connection was not strong and my ability to communicate the ideas and concepts I was aiming was challenged. However, once that connection is made and the ‘path of progression’ kicks in it can become an unstoppable force. This week, I consider what the fundamental differences are between healthy and unhealthy people and why some people are far more successful than others in fending off preventable diseases such as cardiovascular disease, Type II Diabetes and some cancers. Here is what I came up with:

The 3 “Healthy” Foods That You Shouldn’t Be Eating

I recently read “Salt, Sugar, Fat” by Michael Moss. The book that takes an in depth look into the American processed food industry, food technology, marketing and research. It was an insightful and at times confronting, read. It has motivated me to write this article as sometimes the supermarket can be a very confusing place. 

Why Aren’t I Losing Weight?

This is the question that many people are asking themselves every day across the globe (or at least in developed nations with the most obesity and overweight issues). Usually it’s rhetorical. Sometimes it’s to yourself in the mirror…Or to your partner…Or anyone who will listen. BUT, if you really want an answer and can’t work it out then it’s time to consult a professional. In this article I outline some of the most common answers to a question that has many answers. Before I do, let me outline one thing that I know for sure: there is ALWAYS a reason! It might be simple, it might be complex but there is ALWAYS a reason!!

Injury Management 101

As a personal trainer, you get a terrific perspective on people’s lives through shared experiences. This week has given me pause to think about the trials and tribulations we all face. We are all prone to a setback here and there. We all have birthdays, parties, Christmas, New Year, Easter, the list goes on. We all get colds. We all get the occasional flu. We all have personal emergencies, relationship trouble, work stress. And we all get injured. Whether you’re a professional athlete or a couch potato. Throughout your life you will often have times when you have a muscle, bone, joint, tendon or ligament injury. Not to mention the variety of all other medical setbacks, check-ups, tests, procedures and surgeries.

This article delivers to you the basics of how to manage those injuries appropriately and safely, to not only recover but MAXIMISE your recovery.

At this time of year I see a lot of people with new injuries. When I ask them what they think caused it, they give me a sheepish kind of look, like they know they did something wrong. They then proceed to give me a list of “reasons” as to why they were a bit slack about exercising during winter but now that summer is approaching, they really need to get in shape fast, so they’re trying to fit 6 months of training into 3.

A Tale of Two Runners:

This weekend I had 2 representatives in the Sydney Running Festival – Matt and Nigel. I wanted to relate their stories as neither of them would confess to being ‘natural’ runners but over time they have both become runners, and excellent runners at that! It’s a tale of two runners that can inspire anyone to improve and do something they have never done before and we begin with Matt: