Running Preparation Tips
Mix up your training…..
- Deal with any pre-existing injuries & aches & pains. One of the most important Running Preparation tips is to attend to new injuries early, see our physio or podiatrist – make a time now.
- Girls – buy a good sports bra & wear a crop top or skins vest over the top. You need to minimize bounce.
- The top of the range running shoe may not be suited to your foot but you still need to buy a reputable brand in a model that suits your foot & gait pattern. Ask our Physio or Podiatrist for some advice.
- Wear in your shoes. Don’t wear brand new shoes to race. Maybe consider using alternate shoes. Remember shoes last about 1000km and (depending on use) usually about a year. Take a shoe logbook.
- Make sure your socks fit well & don’t have seams that rub. Socks can make a lot of difference to whether you get Blisters, especially in the Brisbane / Queensland heat. If you do get Blisters or black toenails see our Podiatrist for assistance.
- Consider your clothing choice – moisture, heat , friction …. Try training in your race gear.
- Consider training at the same time of day as your race.
- Be aware of the camber of the road – don’t consistently run on the same slant. Look at your Terrain – have you built up a good enough foundation of running to add hills?
- Try to familiarize yourself with the course before race day. Look at the map and try to run sections of the course during training or drive around the course.
- Concentration can be a bigger wall than physical fatigue – Figure out what can help your headspace such as music, a running partner, the stopwatch, a line on the road, running with a pacer, Self talk….
- Keep the Motivation up – you can report into your Physio to help with motivation or there are running Apps that help keep you going.
- Consider drinking small amounts early in the run but remember you shouldn’t need to drink too much.
- Practice Drinking on the run. When you pick up plastic cups squeeze them gently to fold them slightly so they are easier to drink from while running.
- A treadmill session may help out your muscle strength and might be a good option for a light training day. Talk to our Physio to decide if this is appropriate for you.
- You don’t need to have completed the whole distance.
- Foot care routine, get help from a podiatrist if you need to.
Lead up to the Day & On the day:
- Cut your toenails.
- The day before – avoid any unusual foods, get your clothing ready.
- Sunscreen. Make sure you’ve tried it before, waterproof might be needed so it doesn’t get in your eyes.
- Lubrication / glide gel – underarms, between thighs and friction points with clothing such as bra, shorts etc. Boys you may need to tape your nipples.
- Double knot your laces so they don’t come undone during the run.
- Be alert as you enter aid stations and transition zones to avoid a collision. Continue to run through the aid station and veer to the main thoroughfare as soon as possible so you don’t block runners behind.
- You may not need to stretch before you run, warm up with light jogging but consider you may not need this either if you are starting off at a slow pace.
- Stay relaxed, shoulders gently down and back. Hands should not be clenched.
- Consider small intervals where you change your running style slightly to give your muscles a break.
More important Running Preparation Tips is that there’s no shame in walking.
To aid recovery:
- Replenish & rehydrate in the 1st hour after the event. Consider protein – milk?
- Keep walking around. Don’t lie on the couch when you get home – either lie on your stomach or walk around until you cool down.
- Stretching, but do not stretch muscles you have injured – see your physio.
- Try some walks in water, ice pack to injuries.
Book a physio appointment to check Quads, Hamstrings and calf muscles & any injuries sustained during the run. Also, feel free to call (07) 35116352 for more Running Preparation Tips – online