Namita Nayyar:
Introduce us to a day in your life. Do the training days vary through the week?
Samantha Murray:
In my pentathlon days I took on an incredible amount of training each day and six days a week. It was relentless and exhausting most of the time. It was physically hard but emotionally it was generally a battle. I do not recommend this volume of training to anyone who seeks to have a balanced lifestyle. Everyday I would start with a running session at 0900. The sessions varied throughout the season in order to get in shape for the right date of competition. The minimum distance would be 10km and the maximum 16km per session. I ran 5 days a week. Next at 1030, I would swim. This would be 3km – 5km and take me through to midday. Then, I would break for lunch. At 1400, I would kick off with some shooting practice for an hour, then have a fencing lesson with my coach. Another break plus chance to refuel and I would then check in with psychology & physiotherapy, ending the day with gym exercises. Three days a week I would start earlier or stay late for fencing practice. This would last for 2 hours. Once a week, I would travel to a farm for riding lessons that were intense show jumping training. In and around my training, I would fit in mindfulness practice, yoga and gym based strength training.
Namita Nayyar:
What exercises comprise your fitness regime or workout routine that you may like to share?
Samantha Murray:
Now that I have retired from professional sports, my fitness regime has stepped down a lot! My advice to anyone is to consider movement; forget exercise and instead try to move each day. For those who are motivated to workout (and this is the key ingredient!), aim to begin the day with a workout before breakfast. This could be an at home fitness session, a run or even a brisk walk. At the end of the day, workout again, with a group activity, class or hobby. Personally, I start each day with a run from 8 to 12km. On the days where I can’t run or I have done enough for my body, I get out for a walk. Then in the afternoon or evening, I make sure to take on a weight session. This can be light or heavy and would focus on my whole body over the course of 45 minutes. I make sure to stretch each day and try to attend a yoga class once a week. I track calories with my garmin and apple watch. For me, a good workout is a minimum of 350cals.
Namita Nayyar:
Do you take some special diet that you follow to remain healthy and physically fit? 5 must supplements for a sportsperson to overcome the challenges of wear & tear.
Samantha Murray:
Yes, when training I took fish oils, collagen, vitamin D and protein powder to help my body stay healthy and recover each day. Now though, I’m pescatarian and base all my meals on plants. I eat fish once or twice per week and the rest of the time I am totally vegetarian. I drink lots of water and I try to eat at the same time everyday. My focus when it comes to each meal is the protein intake, complex carbohydrates and variety in the fruits and vegetables that I prepare. I avoid processed foods wherever possible. I’m passionate about red wine and even collect sought after bottles and vintages. For me, a glass of red is a remedy for mind, body and soul.
Namita Nayyar:
Having to train constantly in extreme conditions, how do you take care of your skin and hair?
Samantha Murray:
I try to limited the amount that I wash my hair and so will consider when I want to have my hair looking good during the week and when it isn’t essential to wash it. I use Olaplex hair products. For skin, I have a daily routine that incorporates cleansing using Fré skincare, exfoliate with Proto-col Microdermabrasion cleanse then tone. After I will apply SPF 50 to my face and neck followed by a primer by The Ordinary In the evening, I repeat the same process but use a night cream from Paula’s Choice then finish with Rose-Hip oil by The Ordinary to soak in overnight.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
