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TRAINING TIPS with Tom Lee Lewes

tom-lee-lewisHi my name is Tom Lee Lewes and I am a Rescue Crew Officer with the Westpac Rescue Helicopter Lismore.

I have constructed a 6 & 10 week program to help with your training fitness is the ideal preparation for anyone participating in the charity walk.

A healthy, balanced diet high in protein, whole-grains, vegetables and fruit will also aid your progression and recovery.

Set a Personal or Team Goal

When undertaking a challenge like this it is valuable to set yourself a personal or team goal. Something that will motivate you and provide you with a sense of achievement.

After you have set yourself a goal, write it down and put it somewhere that you can see every day to remind you of the challenge you have set.

This challenge is a great way to get fit, lose weight or achieve a personal goal, make new friends along the way and most of all have fun!

Stretch It Out

Stretching is a vital part of exercise pre and post training and before and after the walk. Always stretch warm muscles to avoid injury. Stretching helps to improve flexibility, makes you feel more relaxed, enhances movement, promotes circulation and protects against injury.

It's all about your feet

One of your most important pieces of equipment is a pair of good running shoes. Old shoes or ones that fit incorrectly can cause injury.

Here is a link to strap your feet to prevent blisters http://www.youtube.com/watch?v=hHxLjumvd0M&feature=related.

If you are going to strap your feet for the race make sure you test run it before the race as the tape can cause more injury if put on incorrectly or if you haven't used it before.

A Safe & Clean Environment

You should always be mindful of safety, the environment, nutrition, hydration, and your general health during training and throughout the charity walk.

Please do not litter, respect the environment, as all the places you will be walking through are national parks.

All participants should carry a mobile phone, or if walking in teams one person in the team should carry a mobile. An Emergency Phone Number will be displayed on the back of each participant numbered bib – which you receive upon check in – to be used in case of injury or for any participant who wants to pull out.



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