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What preparation do I need to do to prepare for a running event?
Firstly, set a SMART goal (specific, measurable, achievable, realistic and timebound), and do ensure you have given yourself enough time to plan and stick to your training goal. Take a training diary to schedule in your runs and monitor your training volume and progress. For longer events try and do at least 3 runs a week. We recommend a one longer run and 2 shorter runs a week minimum. The shorter runs can include some speed work or interval training. If it’s a longer race, and your already a runner start your preparation 8 weeks prior, otherwise if your new to running start 12 weeks before the event.
It is recommended to stick with the 10% rule of gradually increasing your distances no more than 10%. And it is important to avoid the boom and bust approach to ensure you don’t overload too quickly. Focus on cross training, strength training and flexibility session during your week. Importance of cross training and strength work and strength very important for long distance running and increase.
What are some tips to think about during training?
Ensure you have a good dynamic warm-up to help warm and prime your muscles for the run. Some things to think about while running are focusing on a tall posture, relax shoulders and focus on increasing step rate with a quiet landing. Research has shown that having a strength and control programme has a positive effect on running biomechanics and increase in strength and kinematic changes (Davies, 2011), so add a couple of specific individualized runners strength and conditioning Pilates sessions into the training diary in conjunction to the running to maximize performance.
What are some tips to think about post run recovery?
For immediate post-exercise muscle fatigue, use an icepack for 10-15 minutes or hop in an ice bath after your run which will help in any reduction of swelling. Using ice facilitates moving the blood to the central body, which will help to warm your organs, and when you get out of an ice bath, blood flows with extra strength back to your extremities and promotes recovery. Also helpful is foam rolling your muscles and a few static stretches to ensure optimal muscle recovery. Additionally, getting on top of the niggles before they turn into injuries is really important, so if you would like some help check our website or call Sydney Physio Solutions on 92525770.