The good weekend a health guide for runners 1260x542
31 Mar 2010

The good weekend: a health guide for runners

2 mins to read
Ahhh. The weekend you’ve been planning has arrived. And we don’t mean to sound like your mum, but are you prepared? Sure, you may have packed the tickets, camera and sunglasses. Have your running shoes made the cut, too?


Fit for a holiday

Vacation time, even if just for two days, need not put the brakes on your training towards the Blackmores Sydney Running Festival. In fact, it can give this a breath of fresh air. Try getting acquainted with the hotel pool or gym, then reward yourself by slipping into the day spa for a massage. The latter is a great way to expel toxins and ensure your time away leaves you truly relaxed.

If you’d prefer to make the most of your surrounds, lace up and go for a run outside. The staff at your hotel, B&B or hostel can probably offer suggestions for an ideal route, depending on how long you’d like to run for and the types of terrain in the area.

Immune system boost

Due to the stress of preparing for a trip, travellers are often run-down and tired before they even leave. To combat this, try a combination of Andrographis, Echinacea and vitamin C a few days before you jet off to boost your immune system and help prevent infections.

Road-trips and nutrition

“The foods we choose to eat have a great impact on how we feel on a long road-trip and this is particularly important if you are the driver,” says nutritionist Lucinda Dobson.

“For a healthier trip, avoid snacking on foods that are high in fat and sugar, such packet chips, doughnuts, lollies, biscuits, cakes and chocolate. These foods provide little nutrition and will lead to fatigue, mood swings and decreased concentration,” she adds.

Select foods low in saturated fats and refined sugar and don’t forget to drink six-to-eight glasses of water a day to stay hydrated and energised. Did you know that when you feel thirsty, you’re already dehydrated? Drink up!

Healthy snacks for road-trips

  • Wholemeal sandwiches
  • Mixed vegetable sticks 
  • Fresh, in-season fruit
  • Unsalted mixed nuts and seeds
  • Wholemeal scones or muffins – plain, fruit, pumpkin or cheese
  • Low-fat, low-sugar cereal or fruit bar
  • Frozen fruit smoothies or yoghurt drinks
  • Corn crisp-breads or brown rice crackers with sliced tomato, basil and hummus
  • Fruit loaf, carrot cake or banana bread
  • No matter where your road-trip destination is, select foods low in saturated fats


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