A few weeks back I wrote about the benefits in buddying up to get the most out of your training.
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Enlisting a training partner makes you accountable to your sessions and can help push you harder than if you were on your own.
Sometimes knowing that you are meeting someone else and their training is relying on you too can be the difference between hitting the snooze button and getting up on a cold, winter's morning.
Having someone to chat to while you run or work out makes the time pass quicker. If you are training with a specific event in mind then it can definitely help having others to get you through the sessions required to ensure you are ready for race day.
But going solo has its benefits as well and, even if you have trained for an event over a few months with others, come race day there is something freeing about just going out on your own. You can set your own pace, talk yourself through every stage of the event and immerse yourself in your surroundings.
There's something almost meditative about clearing your mind to everything other than getting through your next kilometre or to the next aid station.
I took part in Raffertys Coastal Run from the shores of a windswept Lake Macquarie on Saturday to the protected trails and rock platforms of Munmorah State Conservation Area.
For a few hours I barely spoke, aside from an occasional reciprocal word of encouragement exchanged when someone passed or vice versa, and it was like a battery refresh for the mind. The mental benefits of exercise can be as strong as the physical ones.
As I ran, and walked, and soaked up the coastal views on offer, thoughts from the start line of 'Why are we doing this?' were replaced by, 'What a great way to start the weekend'.
Nearly 1000 people took part in the Raffertys Coastal Run, including around 60 kids.
Trail running has really taken off in recent years and it is great to see the whole family getting involved.
On July 27 and 28, the third annual Riverwood Trail Run in Monkerai is on and it is such a family affair that you can even take your dog. There are 4km, 15km, 30km and 55km courses.
The Thunderbolt Class Trail Run is also in its third year and is coming up again on August 31. This year there are 16-kilometre, 36km and 50km courses plus a kids 2km.
On family activity these school holidays, keep the kids moving by getting them to be creative. In our house, that has meant making a chatter box out of paper and getting the kids to fill it with their suggestions.
Some of these are: hopping on one leg for 30 seconds, two laps around the backyard, skipping for 30 seconds, playing tips and trying to get someone within 30 seconds, throwing and catching a ball for 30 seconds, juggling a ball, 20 star jumps or climbing a tree.
Other ideas are hitting the trampoline park, ice skating, doing a family Ninja Parc session or exploring many of the walking trails or cycle paths in our region.
Upcoming Fitness Events
Winery Running Festival, July 20-21, Hunter Valley: Offering a range of distances including the kids' 2km, 6km, 10km, 21.1km and the inaugural moon marathon of 42.2km, which can also be done as a relay.
The Bloody Long Walk, Newcastle, July 28: A 35-kilometre walk from Belmont to Newcastle beach to raise funds and awareness for Mitochondrial Disease.
Lake Macquarie Running Festival, Lake Macquarie, August 25: Celebrating its 35th year, this running festival offers a range of distances and a good winter training challenge. There is a 21.1-kilometre half marathon, 10.5km and kids 4km.
Winter Workouts Week #7
When the wind picks up and you don't want to get blown away outside, find a protected place and pump out this 28-minute workout which does not require much space. You will need a skipping rope and set of dumbbells.
Pick seven exercises. Each exercise will be done eight times, working for 20 seconds then resting for 10. So four minutes total is devoted to each.
1 skipping, 2 squat hold against the wall, 3 push-up with alternating renegade rows, 4 alternating lunges with overhead weights, 5 dead lifts, 6 ab rotation with weight, 7 burpees.
Adjust the exercises to suit your ability.
Send your health and fitness news to r.valentine@newcastleherald.com.au.
Renee Valentine is a writer, qualified personal trainer and mother of three.