Unlock Your Peak Performance: A Guide to Smart Training and Nutrition

As a keen marathoner with 18 races under my belt, I understand the pivotal role that proper training and nutrition play, especially as we age. Through my own extensive running experience coupled with specialized training, I’m well-equipped to guide athletes of all levels towards peak performance.

Here are my simple steps to ignite your training:

✨ Consistency is Key!

Commit to regular training sessions, tailored to your schedule—whether it's once a week or six days a week. The key is commitment and sticking with it!

✨ Positive Mindset, Positive Results!

Shift from "I ought to run" to "I'm lucky I can run." Embrace the joy of your runs!

✨ Set Realistic Goals!

Establish achievable goals that align with your lifestyle. Start with a routine that suits you, gradually building up to more challenging endurance events.

✨ Patience is a Virtue!

Allow time for positive changes. Proper training yields injury-free, enjoyable processes, leaving you feeling fantastic during and after each session.

✨ Tailor Your Nutrition!

Regular, balanced meals and two healthy snacks are crucial. Ensure sufficient protein intake (at least 1.5g per kg of body weight). Embrace nutrient-packed options like eggs, cottage cheese, nut butters, tofu, and yogurt.

✨ Carbs Are Your Best Friend!

Incorporate carbohydrates into every meal and snack, avoiding sugary options. Opt for sources like sweet potatoes, beetroots, quinoa, and starchy vegetables for sustained energy.

✨ Fuel During Exercise!

For sessions exceeding an hour, introduce gels or sports drinks 30 minutes into the activity to maintain energy levels.

✨ Hydrate Smartly!

Prioritize hydration with electrolytes before, during, and after workouts lasting over an hour. Choose a hydration method that suits you, whether it's a vest, belt, or flask.

✨ Stay Positive!

A positive attitude resonates with those around you, creating the ideal mindset for effective training and recovery. Small changes can lead to significant improvements, regardless of your athletic level. Whether you're a beginner seeking the basics or an advanced athlete desiring detailed support, reach out. Together, we can elevate your nutrition, well-being, and performance.

Eat Better. Feel Better. Perform Better. 🚀💪

Janie x