Did you get to try aqua jogging yet? It might not be as entertaining as running outdoors, but it is worth it to keep your running fitness up. It is even as great as cross training.

As I said before, the impact and shocks are your big enemy in running. Aqua jogging neutralizes this so feel free to replace an on land session with aqua jogging. Other ways to make sure you minimize running injuries is to change runners every three months.

My favourite pair is the Mizuno Wave Sayonara. It suits me perfectly. It is light, stable, comfy and dynamic. Go and see you local sport shop to get fitted to what will be best for your body, running style, running miles and mechanics…

Another important factor is to try and do your easy jog on soft surfaces like a footy oval, a gravel road or even on grass…

In a sport, where power to weight is everything, try and keep lean so you do not put extra pressure on your joins and back, especially if you do high kms on the asphalt . . .

Please do 5 to 10 min easy jog warm up and warm down & keep running every second day only.
If you want to do extra activities in the middle of those two days, pick something like yoga, Pilates, aqua jogging, swimming, walking or riding.


10x60sec tempo in hills & 60sec easy jog down hill + 5x20sec max sprint uphill with recovery down hill


75min easy on the soft surface please


10x500m max on the flat & 100m easy jog recovery


60min easy on the soft surface please


10x30sec Max in hills & 60sec easy jog down hill + 10x1min steady uphill with high cadence with recovery down hill please


75min easy on the soft surface please

Saturday and Friday

20x200m max on the flat & 200m easy jog recovery

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