Tips to Distance Running Preparation
Mix up your training…..
Deal with any pre-existing injuries & aches & pains. 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.
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. 35116352 – online