Training Tips


Water Consumption

Please aim towards drinking 2 litres of water per day (8 cups/glasses) to ensure proper brain function and avoid dehydration. In addition, please consider the following when exercising: One to two hours before your workout, drink 15 to 20 ounces of water. 15 minutes before you begin, drink between 8 and 10 ounces of water. During your workout, drink another 8 ounces every 15 minutes. 


When selecting proper shoes for this event please consider the following: Not every shoe design is appropriate for everyone. Depending on the biomechanics of one’s foot either being flat footed or high arched with pronation or supination, can greatly depict what kind of shoe is most beneficial to you. We advise seeing a chiropodist or alternative foot specialist prior to making the decision on your footwear. As a generalization, we recommend finding something that has a great deal of stability. The stability aspect will give you good support as well as midsole cushioning. This is ideal for even pressure when landing or stepping up in a staircase situation. 


For overall fitness, everyone needs to take into account flexibility. Whether you are completely sedentary or extremely active, everyone needs to get on a progression plan for stretching. By increasing one’s flexibility, you will not only decrease your risk of injury but also increase your strength and posture. Normal range of motion within a joint can be greatly hindered by tight muscles. With that said, when you increase that range of motion, you increase your joint efficiency. Below are two programs to increase overall mobility: one is geared towards stretching out the muscles involved with climbing stairs and the other is a foam roller program (Adding soft tissue work to muscles that are hard to stretch).