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Hit105’s Ultimate Bridge to Brisbane Training Playlist

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Hit105’s Ultimate Bridge to Brisbane Training Playlist

There are so many benefits of listening to music while exercising. It boosts adrenaline levels, increases endorphins, and most importantly, it’s so much more fun! Music is a great motivator and training to good tunes could help achieve goals you’ve never reached before. However, listening to the wrong music can have the adverse effect, and with August 26 fast approaching, ‘ain’t nobody got time for that!’

Luckily, we’ve got friends that know a thing or two about playing some tunes that will get you moving. To help you stay on track and ensure you achieve your race day goals, our friends at Hit105 have curated their ultimate Bridge to Brisbane training playlist, just for you. Add these to your Spotify and get moving!

  1. Whatever it Takes – Imagine Dragons
  2. Eye of the Tiger – Survivor
  3. Lose Yourself – Eminem
  4. Pump It Up – Elvis Costello
  5. Summer – Calvin Harris
  6. POWER – Kanye West
  7. More Than You Know – Axwell Ingrosso
  8. What’s My Age Again – Blink 182
  9. This Girl – Kungs Cookin’ On 3 Burners
  10. It’s My Life – Bon Jovi

Have you signed up for Bridge to Brisbane yet? Put this training to good use and sign up now …but hurry, places are filling up fast!

 

Triple M’s Ultimate Bridge to Brisbane Training Playlist

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Triple M’s Ultimate Bridge to Brisbane Training Playlist

Sometimes, it can be hard to motivate yourself to hit the pavement. Music makes you want to move! But choosing the right tunes to keep the pace up can be difficult and with race day on the horizon, you need a solid playlist at the ready.

Stress no more! Thankfully, we’ve got friends that know a thing or two about curating the right tunes. If you’re a lover of the classics and enjoy a little old school, our friends at Triple M have the perfect Bridge to Brisbane training playlist for you. So load up your Spotify and start running!

Triple M:

  1. Standing On The Outside – Cold Chisel
  2. American Idiot [Clean Edit] – Green Day
  3. I See Red – Split Enz
  4. You Give Love A Bad Name – Bon Jovi
  5. Smells Like Teen Spirit – Nirvana
  6. Good Times – INXS and Jimmy Barnes
  7. It’s A Long Way To The Top (If You Wanna Rock ‘n’ Roll) – AC/DC
  8. Beautiful Day – U2
  9. Love In An Elevator [Single Edit] – Aerosmith
  10. My Hero – Foo Fighters
  11. On My Mind – Powderfinger
  12. Power and the Passion – Midnight Oil
  13. We Will Rock You / We Are The Champions – Queen
  14. By The Way – Red Hot Chili Peppers
  15. White Wedding [Single Mix] – Billy Idol

Have you signed up for Bridge to Brisbane yet? Put this training to good use and sign up now …but hurry, places are filling up fast!

What To Eat While Training

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Healthy eating for successful training

Building a healthy running habit is not just about learning good technique and buying a pair of well-fitting sneakers. What you eat and drink will have a big impact on the efficiency of your training sessions, your recovery and your ability to perform to your potential in any races or fun runs you enter.

Find out what to eat before and after a run, and how to prep for and recover from race day.

The building blocks

The best place to start when thinking about nutrition is your everyday eating and drinking habits. Grabbing a healthy snack pre-run won’t make a huge difference if the rest of your diet is made up of junk, or you’re skipping food altogether.

Try to get into a pattern with your eating which includes three meals a day and may be supplemented by some healthy snacks. The 5 building blocks of food will give you an idea of the different food groups and how much of everything you should be eating each day, and the Healthier. Happier. recipe collections are a great place to look for healthy meal and snack ideas.

Carbohydrates are a really important part of a runner’s diet. Think about carbohydrates like the petrol needed to fuel a car. Without fuel, a car won’t run, and without carbs, you won’t run well, either.

Carbohydrates provide the fuel your body requires to support your day-to-day activities. If you don’t eat enough carbs, you might feel fatigued and unable to train effectively.

Good quality carbohydrates can be found in foods like:

  • Wholegrain, light rye or sourdough bread
  • Fruit
  • Untoasted muesli
  • Oats
  • Wholegrain pasta
  • Basmati rice
  • Legumes.

Eating carbohydrates before you run will help fuel your exercise. Then, eating more after you run will help your body refuel, replacing the energy you’ve used while exercising.

Before you train

Everyone feels differently about eating before a run: some don’t mind it, while others don’t like to have much in their belly before hitting the track. Even if you don’t like to eat before you run, having something small will give you energy to move to the best of your ability.

A pre-run snack could be:

  • One or two slices of wholegrain toast or raisin toast
  • A couple of fresh or dried dates
  • A small bowl of cereal with chopped fruit and yoghurt
  • Or a piece of fresh fruit.

If you’re exercising later in the day, try having something larger to eat an hour or two before your run. Try 150 grams of plain yoghurt and untoasted muesli or a wholegrain muesli bar with nuts or fruit.

After training

After a workout, there are three important things your body needs:

Protein

Protein will assist with muscle repair and growth. Aim to have 20-30 grams of protein in the hour post exercise, which you could get from 100-150 grams of lean meat or fish, 3 eggs, 150-180 grams of plain yoghurt, or a fruit based smoothie.

Carbohydrates

Carbohydrates help with both refuelling your body and supporting the muscle repair process. A fruit smoothie, muesli and yoghurt, oats with milk, lean meat and rice or pasta and veggies are all great options to help replenish your energy reserves.

If you feel tired, lethargic or hungry within an hour after you’ve finished training, it’s a sign that you haven’t eaten enough carbs – so eat a little more!

Fluids

It’s not all about food – rehydrating before and after you run is a really important part of keeping you healthy and helping you perform your best when you run. Not rehydrating properly can actually decrease your performance by up to 60%, so make sure you’re drinking plenty of water both before and after you run.

For a particularly long training session over a couple of hours, or on race day, you can check how much you need to drink by weighing yourself before and after the event. Whatever weight you’ve lost during the run, you need to drink that much fluid plus 50% more to effectively rehydrate. For example, if you are 1 kilogram lighter after your run, you need to drink 1.5 litres of water.

On race day

Your diet shouldn’t change too much between training and racing. With practice, you’ll learn what feels best in your body before and after you run, and can mimic this on the day of the race.

Pre-race

The night before a race, eat a dinner that’s a little higher in carbohydrates to make sure your energy stores are full. Potato, rice or pasta are great options for a pre-race dinner, or have a lighter meal of yoghurt and fruit with oats.

Remember that good quality carbs will keep your energy levels stable, rather than the low quality carbs such as highly processed, sugary foods like lollies, chocolate or ice cream.

On the day of the race, eat as you have been during training. If you’re not a big pre-run eater, or your race is very early in the morning, plan to have something small that will give you an energy boost. Don’t forget to have plenty of fluids before you run!

Post-race

Even though it might be tempting to fill up on junk food as a reward after your run, sticking to non-food rewards (like getting a massage, or going to the movies) is a much better way to celebrate your achievement.

Try to eat a meal with plenty of protein and carbohydrates, like you have during training, within an hour of crossing the finish line. Make sure you consume plenty of fluids as well, to ensure you are properly rehydrated.

If you have to wait longer than an hour between finishing the race and getting a meal, have a simple snack like a wholegrain muesli bar or piece of fruit to tide you over until you can eat something more substantial.

Once the races are over, why not reward yourself by spending a beautiful day in South Bank? Relax in the Finish Village with family and friends, or give your body the fuel it needs with a meal from one of your favourite South Bank cafes and restaurants. Many South Bank retailers have exclusive deals for Bridge to Brisbane participants – all you have to do is show your race bib.

This blog was contributed by our friends at Healthier. Happier.

Got any other suggestions on what to eat while training? Let us know in the comments below. 

Yet to enter Bridge to Brisbane? Sign up NOW to secure your spot at the start line! 

Don’t forget to share your training snaps by using the hashtag #bridgetobrisbane!

 

Get Fit For Free: Five Ways To Train For Less Than A Breakfast Of Smashed Avocado!

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Training that doesn’t hurt the hip pocket

Getting ready for Bridge to Brisbane doesn’t have to cost money, even if this is your first fun run. There are plenty of ways to get fit for free, both by yourself and in a group.

Fit fitness into your routine

Take a look at your daily routine and see if there are opportunities to add some exercise. Climb the stairs at work, go for a walk or jog at lunch, walk over to talk a colleague instead of emailing. You can even save money by walking, running or riding a bike to commute.

Get out in nature

Brisbane is surrounded by State and National Parks with tracks you can walk, run. Exercising in nature can help clear your mind, improve your mood and have positive effects on self-esteem, so grab a buddy and go exploring!

Find a free class

Brisbane City Council organises free fitness activities for people of all ages and levels of fitness. From boot camps to walking groups, aqua aerobics to yoga in the park, there’s a free class to suit every fitness regime.

Many council parks also have exercise equipment for public use. Find your nearest equipped park on the map and do a circuit a few times a week.

Find inspiration online

Between YouTube and Vimeo there is no shortage of free videos that cover everything from gentle exercises to get you started, to full 12-month fitness programs, all in exceptional detail. If anything, there may be too many, which can make it hard to know what’s right for you. Check out the Healthier. Happier. fitness collections, made up of best practice exercises for a range of goal-based workouts that you can do at home and are completely free of charge.

Fitness with friends

If exercising alone isn’t your thing, finding a group of likeminded friends could be the difference between achieving your running goals or staying on the couch. If you’re running Bridge to Brisbane as a part of a team, get your group together once or twice a week to train. If you’ve entered Bridge to Brisbane solo, ask friends, colleagues and family to exercise with you. Chances are you’ll know someone else seeking the benefit of a little peer motivation!

Make things interesting by switching up where you train, organising mini-races if your group is competitive, or tasking a different member each week to be responsible for leading stretches, picking a running route, or choosing a complementary workout for the group each week.

Saved a bit of money recently?

While training for Bridge to Brisbane doesn’t have to be expensive, there are a few things we recommend getting to make the most of your exercise:

Yet to enter Bridge to Brisbane? Sign up NOW to secure your spot at the start line on August 26.

Don’t forget to share your training snaps by using the hashtag #bridgetobrisbane!

How to Get the Most Out of Your Bridge to Brisbane Experience

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Regardless of your age or fitness level, Bridge to Brisbane is an event that you can truly set your own goals for and make your own! Here are our tips for getting the most out of the event and the day as a whole.

Tailor the run to you

With a choice of two courses – 5km and 10km – participants can test themselves on speed, endurance, and everything in between – Bridge to Brisbane is suited to people of all ages and fitness levels! Start times are organised according to fitness level, so whether you’re running, jogging or walking, you’ll be surrounded by participants of similar abilities.

Pace setters will also be easily recognisable on the day, carrying coloured balloons that correspond to your race time. If you’re looking to achieve a particular time, or maybe even a PB, match your pace with the correct pace setter to work out whether you need to speed up or slow down to achieve your goal.

Alternatively, you can forget the testing altogether and simply focus on enjoying yourself! With prizes for the best-dressed (read: best costumes) and a heap of activities in the Finish Village after you cross the finish line, the entire event day makes for a fun and memorable morning in the river city.

Bubs in prams can also participate with parents or guardians for free, so why not sign the whole family up as a team and make the event a goal you can all work towards?

Prepare for race day so you can give it your best!

To ensure you get the most you can out of the day, make sure your mind and body are ready! Training and preparation beforehand is crucial – physical AND mental. On our blog, we have some advice on training and how to get started, as well as what you should be eating while training. To summarise our tip tips, we recommend creating a consistent routine, slowly building up your strength, setting yourself realistic goals, and having a great night’s sleep on August 25, so you can do your best on race day… no matter what your goal is!

Know the course

Familiarise yourself with the course maps, and take note of where the toilets and water stations are. That way, on the day, you can focus on yourself and meeting your goals, without worrying about which way to go.

Knowing the course will help you keep track of where you are and how far you have left to go, so you can keep motivation levels high where it matters. Of course, there will be plenty of volunteers and event staff along the course to help if you have any questions but, as they say, knowledge is power – even at Bridge to Brisbane!

Fundraise

Not only is our event an opportunity to be healthy, active and explore our beautiful city, Bridge to Brisbane is also your chance to give back to the community! If you’re passionate about a particular cause, you can raise funds for them by participating in Bridge to Brisbane.

When you do the Bridge to Brisbane, you’ll get two times – your race time and your Hero Time. Your Hero Time is your race time minus one second for every $1 you raise! Fundraising is just another way you can get the most out of Bridge to Brisbane and make a difference.

Remember to have fun!

Above all, Bridge to Brisbane is a fun run, and our goal is to provide every participant with an enjoyable experience! For some, it’s a way to achieve new goals, and for others, it’s a great opportunity to catch up with friends and family, and appreciate Brisbane’s beautiful scenery.

Sign up now to secure your spot! Visit www.bridgetobrisbane.com.au to register.

Five Tips For Calming Race Day Nerves

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With less than three weeks of training left until race day, we sat down with elite athlete and osteopath, Steve Dinneen, to get his top tips for calming nerves when your foot hits the start line on August 27.

“A bit of nervous energy is good, so when you get nerves on race day, remember to use then in a positive way to improve your performance, not hinder it. Mindset is the key.”

Have a race plan – ask yourself, how do you intend on running the race?

Are you planning on starting out slow and working your way into the race, or do you intend on going out faster and seeing if you can hang on to the finish line? Will you run at a particular pace or feel, are you running with a friend/s, with a pack or solo? Going into the race with a strategy can help with calming nerves as you have a plan to focus on.

Self-belief – think positive

If you have done the training, the race is about putting the hard work into action. Those early morning runs or weekend training sessions have led you to this moment. Look forward to the finish line and testing yourself out along the way – there are people out there who would give anything to run. Be inspired by yourself and those around you who are getting out there to tackle the course.

Breathe

Take a moment on the way to the race, or before the start of the race, to find that relaxed and centred place in your mind.

Be organised and prepared

Get to the race early and be prepared for potential issues like traffic, toilets lines, getting to the start line, public transport or parking if driving. You might want to bring an old t-shirt to wear if it is cold that you can throw it off before the race starts. Have a $10 or $20 note in your shorts pocket in case you need money for something unexpected like a drink. Trying to stay relaxed and not get nervous when you are running late for a race is almost impossible. So think ahead.

Once the gun goes, so do all of those nerves!

Use them to work for you – know that nerves are a pre-race thing and once the race starts, the atmosphere, amazing views of Brisbane from the Story Bridge and endorphins will keep you Running Happy and nerve-free.

Good luck!

Steve Dinneen is a Brooks Running sponsored athlete, elite middle and long distance runner and coach. He works professionally as an osteopath and has worked in the health and fitness industry for over 15 years.

This blog was contributed by our friends at Brooks Running.

Got any other suggestions on calming nerves before a big race? Let us know in the comments below. 

Yet to enter Bridge to Brisbane Day? It’s not too late – but hurry, last year’s event SOLD OUT! Get your runners on and enter NOW. 

Don’t forget to share your training snaps by using the hashtags #bridge2brisbane and #BestTimeBNE!

 

 

How To Choose The Perfect Running Shoes For You

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To cut a long story short, there is no single pair of perfect running shoes – because no two feet are the same.

From the shape and size of our feet to our individual biomechanics, each runner will have their own unique requirements from a running shoe to keep them running happy in the lead-up to Bridge to Brisbane Day 2017 and beyond.

So let’s narrow it down…..

ARCH

Getting the best fit for your foot is essential in ensuring the support is functioning to minimise additional stresses the body encounters while running. If you have a very flat foot, you need to choose a shoe that accommodates this – usually a straight lasted shoe. If you have a medium to high arch, a semi-curve shoe will hug through the midfoot to ensure a supportive fit.

SUPPORT

The amount of support you require will depend on how much your feet roll in when running or walking.

A neutral shoe has the same density of material through the entire midsole, for a foot that is applying even pressure on either side (i.e. not rolling in). A support shoe will be reinforced with a firmer density midsole material at the arch, to resist compression when your foot is rolling in. A maximum support shoe will have even more of this firmer density foam, to help prevent feet from rolling in too far.

CUSHIONING

Cushioning is all about protecting the body, and providing an optimal running experience.

If a shoe is too soft or too firm, it may not provide adequate protection against the forces your body endures when running. Brooks running shoes utilise a combination of advanced midsole compounds that adapt to runners’ unique needs and wants, to keep you running happier and longer.

EXPERIENCE

As well as having different biomechanics, runners also have very different expectations of their run.

Brooks running shoes are available in a range of styles designed to provide a variety of running experiences. Brooks describes these experiences as the “float” range, which allows you to switch off and cruise through your run, while the “feel” range provides a more engaged run with increased responsiveness and connection to the terrain. They will all get you “from A to B”, but you can choose the experience best suited for your running style.

Looking for a new pair of running shoes before Bridge to Brisbane Day? Check out the Brooks Shoe Finder tool which will help recommend the best running shoes for you.

Written by: Sarah Wilson, Brooks Senior Technical Representative

Ready to debut those brand-new running shoes? Click here to enter for Bridge to Brisbane Day 2017.

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