In this fortnight’s session, we are going to crank up the intensity. How? By extending our distance by one kilometre. 

The format of the program will stay the same as the previous session except for the next two weeks we will now be jogging at a distance of four kilometres.

READ MORE: Week one of the program

READ MORE: Week two of the program

The clothing you wear to work out is just as important as bringing water with you.

Clothing has many functions, and it is important to choose the right outfit for the activity and for the conditions.

With a little preparation, you can choose the perfect clothing for your workout.

In hot weather, the right clothing can help prevent heat-related illnesses. Loose clothing allows air to cool your body and evaporate sweat.

Choose light colours instead of dark to reflect the sun’s rays from your body.

In cold weather, choosing easily layered clothing allows you to remove clothes as you heat up and add layers if you become cold from sweat.

A polypropylene layer near your body can absorb the sweat, so you won’t become chilled when it evaporates.

If you have chosen a course that has traffic, be sure to wear an item of clothing that stands out. This helps drivers see you while you’re in the zone of making those personal best times.

In both types of weather, head protection is essential. In the winter, choose a warm hat to insulate your head. In warmer months, a light hat shields your head from the sun.

Shoes are extremely important for physical activity, especially for high-impact exercises such as running.

Most stores sell specialty sneakers for different types of exercise, such as running, cross-training and basketball.

Remember, don’t forget to stretch after every session. It’s just as important as the workout itself.

If at any time during this program you have any questions, need advice or want to arrange a time to meet up for a chat, email me at info@cityfitbathurst.com.au or message me on the Cityfit Facebook Page.