Running Programmes With Jorgen Welsink

As runners, if we don’t have a coach, we need to know how to train ourselves to reach the goals we have set without burning out and injuring the body.

Jorgen Welsink studied Hollistic Health Coaching / Nutrition at The Institute For Integrative Nutrition and Orthomolecular (Top)Sport Coach & Personal Health Coach at LekkerPuurLeven.

As a running coach Jorgen explains how running training programmes for marathons should be planned. Get a pen and paper because there are a lot of important points to remember and slowly introduce into your training.

We also talk about different types of running technique to reduce the risk of injuries. We talk about heel strike running and natural running technique.

Jorgen also gives us gives us his advice on how to choose your running shoes for marathon training and when. Yes, there is an ideal time of the day to buy your running shoes.

In terms of recovery during training and after your marathon Jorgen shares with us his advice on nutrition, sleep and training for recovery.

In terms of nutrition we talked about how running gels work, carbohydrate loading and how to build a fat burning instead of a sugar burning body.

Links mentioned in the video:

www.iherb.com

Celtic salt

Smoothie with pea protein

 

Make your own running gels

Pineapple-orange chia energy gel
Orange-Pineapple Chia Gel Nutrition DataIngredients:

1 oz chia seeds
1 medium seedless orange
8 oz pineapple
¾ cup brown rice syrup
½ oz dry fruit pectin
1 serving electrolyte mix (above)
Mix the chia seeds with ⅜ cup of water. Stir until the chia gels thoroughly, then set aside.

Peel the orange, removing as much of the pith as possible. Combine the orange and the pineapple, including the juice, in a blender or food processor. Blend until smooth.

Combine ½ cup of the fruit mash with the hydrated chia. It’s normal to have extra fruit mash (I had ¾ cup left over). You can freeze it until you need to make another batch of gel.

Stir in the brown rice syrup, then slowly add the pectin. Finally, stir in the electrolyte mix.

Put the mixture in a small saucepan. Bring to a rolling boil over low to medium heat, stirring constantly. Let the mixture boil for 1 minute, then remove it from the heat and pour it directly into a sterilized ½ pint mason jar for storage.

 

 

alexandramerisoiu
Alexandra Merisoiu, The Body Engineer, is the Founder of The Merisoiu Technique - Institute Of Health And Human Movement and Dracula’s Retreat. She is also a qualified Low Back Pain Management and Prevention Exercise Instructor and REPS registered.

She specialises in working with runners, beginners and advanced, who want to run faster, further, with less effort and fewer injuries. This is done through natural movement fitness and running technique and mechanics drawn from the many disciplines Alexandra has studies throughout the years, including long distance running.

Since 1995 she has explored how the body and mind works. She has done this through using many different sporting techniques and working with a wide variety of highly respected coaches. Throughout her Martial Arts career she has achieved 3rd Dan Black Belt in Karate Shotokan, runs her own Karate club and is IJKA 2017 triple World Champion, 2016 WMO Martial Arts British National and European Champion. She still competes at an international level.

It is through these learnings, and drawing inspiration from respected natural movement names such as MovNat, IdoPortal and POSE Method of running among many others, that she has created The Merisoiu Technique and has established her own unique transformational programs that incorporate thousands of years of knowledge with Natural Human Movement.

Alexandra’s mission is to challenge the status quo of how to achieve the truly strong, fit and powerful body a runner needs to perform at their best level. This is done through building strong, lasting foundations in the natural outdoor environment; reducing the risk of injuries and educating people on the power of the fundamentals of natural human movement and running mechanics.

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