Welcome to the 5 Weeks to 5k: Week 3. We are just over the halfway mark so I hope that you have been enjoying our training plan so far. I know it may not have been easy, but by now you should be feeling the benefits of getting up and active. If you have been following our strength training in the form of planking and squatting you should also be feeling stronger.
If you have just found out about this 5k training plan don't worry you can follow the guide from Week 1 HERE
So this week we are upping the intensity to a 2 mile distance. (FYI 2 miles is equal to almost 3.5km). We are also upping the intensity of our strength training so that by the end of the week you should be able to hold a plank for over a full minute! Considering we started this plan on a 10 second plank that is some achievement - well done!
If you have any questions on the plan or would like more information please leave us a message below - we are more than happy to help. Like last week we have some tips below on how you can improve your training.
The Importance of Drinking Water
It is probably fair to say that a lot of us are not drinking enough water each day. For most of us it is a readily
available source and the benefits really are endless - check out some of them below.
Water Helps Maintain the Balance of Body Fluids
The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.
Water Helps Energize Muscles.
When muscle cells don't have adequate fluids .ie. water, they don't work as well and your performance can suffer
Water Helps Keep Skin Looking Good
Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration
Water Helps in Digestion and Constipation
Water also improves the functioning of the gastrointestinal tract. This helps in digestion and prevents constipation. Low levels of water in the body often results in constipation as the colon pulls water from the stools to maintain hydration, thereby making them harder and difficult to pass.
Water Help to Prevent Headaches
Dehydration can trigger headaches and migraines in some people. Several studies have shown that water can relieve headaches in those who are dehydrated.
With that in mind, this week we have tips on how you can increase your water intake.
- Have a glass of water with every snack/meal. This will also stop you from mixing up thirst with hunger.
- If you don’t like water, why not try adding some dilute with it to improve the flavour.
- Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from our food.
- Keep a bottle of water with you in your car, at your desk, or in your bag, so that you will always have it when you need it.
- Add water to your favourite Revive Active super supplement – another great way of increasing your water intake!
Revive Active Running Testimonial – Michelle Burke:
I’m a working, mom of 3 who runs ridiculous distances for fun. I started taking Revive in September 2015 after a hard summer of ultra running. I was probably at my lowest, feeling drained and depleted, although I didn’t realise it at the time. After a chat with some Revive Active advocates, I decided to give it a 2 month trial run. The results were undeniable. Within a few weeks I was feeling stronger, better, more alert… I even noticed my nails were growing better than ever! I decided to stick with it and over the last number of months I have gone from strength to strength. I am training extremely hard and running demanding races, but I always feel full of energy and life. I know Revive Active plays a huge part in this. I wouldn't be without it!
I take Revive Active & the Revive Active Joint Complex. The joint complex is a must have for all runners and you simply cannot compare it to other products on the market. It is in a league of its own!
Michelle Burke - Busy Mom of three & Marathon and Ultra Marathon Runner.
Michelle is an inspiration to us here in Revive Atcive HQ - hopefully she can inspire you too!
The Revive Active Team