Week 5

The Summer Challenge Update: Week 5

It’s weigh in Wednesday. So let’s get down to the heavy!


1kg down. !!Success!!

6 more to go.


So last week I was concerned about impending injury from a lack of stretching and overdoing it. In Week 4, I upped the mileage and the frequency, reducing the turnaround between running days. You can read more about it here. A great plan at the time. But not so great for my legs it seems..

Enter Week 5 and hello injuries.. not so good.

I cut right back on the running and all other activities, except for swimming. With dodgy knees and sore muscles, swimming serves as a great exercise to maintain cardio and muscle memory without the resistance levels that most other activities entail.

So I’ve put together a few tips on how to make sure you stay injury free when running.


Running Do's & Don'ts


Or you’ll get injured.

Every runner has a total mileage that they can comfortably run each week without putting themselves under too much stress. It could be 10km a week, it could be 20, it could be 50km. The main thing is that you are aware or your levels and work within them. This is so important to look after yourself and maintain a healthy functioning body that will allow you to keep steadily pushing the boundaries and to steadily add to your mileage over time.


Yes your body talks to you, so make sure you’re listening in on the right channel.

Don’t run through your pain, that way you can nip injuries in the bud straight away before you find yourself having to sideline the next marathon plan.


Be aware of the terrible too’s: doing too much, too soon, too fast.

This is the #1 cause for self-inflicted injuries from running. As you can see, I’m a classic example of this. Muscles & joints need recovery time so that they can recover and adapt to a change in training and intensity. If you rush the process, you could break down rather than build up.


The types of stretches that we should do as runners is still up for debate by many. As a rule, I generally rely upon a few dynamic stretches for a quick warm up prior to running (I also keep the 1st km nice and slow to let my body wake up easier) and then leave the static stretches for post run. Also, hamstring and hip-flexor flexibility improves knee function and calf flexibility may keep the Achilles tendon and plantar fascia healthy.

  • RICE

Rest, Ice, Compression, Elevation

Yes, it actually works! There’s nothing better for muscle aches and joint pains for immediate treatment. Ice reduces inflammation and should be applied as soon as possible, but make sure to give yourself plenty of rest during this time also. Rest is always the best protection.


Get shoes that fit! There’s a lot of science and technology involved in the process of designing running shoes, and there are many different choices for people to choose. Make sure you get fitted by a professional and select the right shoe to fit your feet. It’s also not the best time to skimp on quality and price.


Walking: 15km

Running: 5km

Total Distance: 20km 


  • Fruit Salad

In a hot summer’s climate, you just can’t beat it. Plus, anything with watermelon in it has my immediate tick of approval.

Fruit Salad

Well, that was Week 5. Not doing so great in the mileage, but staying positive.

And remember, “Slow and steady wins the race!”

I’m doing this to be healthy. Not to be skinny. Kate Moss is not an icon. Being happy and fantastic, that is!

Wish me luck. xx

For more information on running and preventing injuries, check out these:

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