As you embark on your training remember that staying injury free during your training will enable you to perform at your best on the day.
Get started - stay safe
As you embark on your training remember that staying injury free during your training will enable you to perform at your best on the day. The program will cover the importance of ; Warm up and cool down, fluid replacement, pre and post event/training food, shoes, what to do if injured and weather conditions.
Warming - up is a term that covers a range of activities such as light exercise, stretching and psychological preparation for an event. A Warm Up slowly increases the heart rate, increases heat throughout the body and reduces the risk of tearing or straining muscles.
An appropriate Warm Up for training for the City-Bay would be a brisk 2 to 3 minute walk prior to running or a slow jog before hitting full pace. This could be followed by a few minutes of stretching..
Incorporating stretching into your Warm Up and more importantly your cool down will help prevent muscle soreness between training sessions. Stretching increases flexibility and freedom of movement, reduces muscle tension and reduces the risk of muscle and tendon injuries. When stretching, hold the stretch for 10-20secs., repeat the stretch 2-3 times, stretch to the point of tension - never pain, stretch the major muscle groups for running eg, hamstrings, quadriceps, calf, groin and gluteal.
Cool down and recover
Cooling down after exercise helps remove waste products from the muscles, reduces stiffness and soreness and enables you to participate at the same level within a short period ,which is important while training for this event. A cool down should consist of a 2-3 min light jog or brisk walk at the end of training followed by 5-10 minutes of stretching. Concentrate on the main muscles used while running eg. hamstrings, quadriceps, calf, groin and gluteal.
Eat well - run well
Good preparation means watching your diet as well. A well balanced diet can provide you with all your energy requirements so you don't become run down due to increased training. Ensure your diet is high in carbohydrates eg. Rice, pasta, bread, breakfast cereals, fresh fruit and starchy vegetables. Watch your fat intake as extra fat can slow you down. Protein is important to build and repair muscle tissue and as a reserve energy source when carbohydrate stores run low. Protein needs can be easily met by including moderate amounts of low-fat milk and dairy products, eggs, lean red meat, chicken or fish, and legumes (e.g. baked beans) in your diet.
Drink up & hydrate
To maximise performance don't forget about your fluid requirements. The sweat you lose during training must be replaced. The best fluid to drink is cool water or weak cordial, sports drinks are useful for any exercise over one hour. Drink 2-3 glasses ½ -1 hour prior to training, when you can during training and 5-6 glasses after training. Thirst is a late indicator of fluid loss and should not be used as an indicator of when to drink. Don't over drink.
Eat your way to recovery
As your training starts to increase, recovery can be assisted by replacing the energy the body has just burnt. The best way to refuel the body is by eating some easily digested carbohydrate within 30minutes of finishing exercise. If you don't refuel you may find that you get tired and find it hard to get through your next exercise session.
Recovery busters: (choose 1-2 during recovery)
- 800- 1000ml sports drink
- 500ml fruit juice
- jam or honey sandwich (have plenty of jam or honey)
- 3 medium to large pieces of fruit eg apple, banana
- 2 x 200g low fat fruit yoghurt
- large bread roll with banana filling
- 60g jelly beans or lollies
Asthma and exercise
Asthma affects 10% of our adult population and exercise can trigger asthma symptoms in 80% of these adults. If you are feeling excessively breathless after exercise it could be asthma so ask your doctor. If you do have asthma, don't forget to take your reliever inhaler with you on your run. Prepare for the run by taking your reliever medication 5-10 minutes before starting your Warm Up. If you start to get wheezy during the run, stop, Take 4 puffs of blue reliever medication. Wait 4 minutes. If symptoms are completely relieved you can resume running. If no improvement, take another 4 puffs, and seek medical attention. If symptoms return or are severe keep taking 4 puffs every 4 minutes until help arrives.
Equipment - choose the right shoes
The continual pounding of running can take its toll on the body's joints. Selecting the right sports shoe can ensure you have the best protection available. When selecting a shoe for running ensure the shoe is properly fitted and suits your running style. Look for a shoe that bends at the ball of the foot, has a rigid heel counter (the bit that supports the back of the heel) and has minimal movement when twisted length-ways. The density of the midsole is also something to consider. If your foot rolls inwards (pronation) you should seek out a shoe where the sole on the inside of the heel is hard and the sole on the outside of the heel is softer. Neutral midsoles are ideal if your foot rolls outwards (supination).
(Joggers World at 123 Pirie Street stock a wide variety of New Balance shoes)
If you do sustain a soft tissue injury during your training, such as a pulled muscle or sprained ankle remember the RICER principle:
- Rest (stop all activity)
- Ice (immediately for 10-20 mins every 2 hours) Do not put ice directly onto injury
- Compression (Compression bandage around injury)
- Elevation (Keep the injury raised above heart.)
- Referral (Get the injury checked out by a sports doctor)
And DO NO HARM:
All of the HARM points will cause more bleeding at the injury site this will make the injury worse and you may miss more training. DO NO:
DO NO HARM for at least 48 hours after the injury.
Beat the weather
Running exposes participants to all the extremes of our environment. Be aware that extremes in temperature can lead to increased risk of injury. On particularly hot or humid days, train early in the morning or later in the evening, ensure you are well hydrated before during and after training. Don't forget to be SunSmart and put on your sunscreen and wear a hat!
On particularly cold days hypothermia can be an issue if precautions are not taken. Ensure extra layers of clothing are worn, take care of the extremities such as fingers and toes and despite the cooler weather do not neglect your hydration.
Enjoy the race
You've come through the training and done the hard work, ensure you make the most of your experience in the City-Bay by remembering the basics during the race. Take some time to Warm Up, ensure you are well hydrated before the race, have a drink at each of the drink stations, cool down and stretch after the event and have some recovery snacks in the first 30 minutes following the race. If you sustain an injury during the race seek out medical advice from the medical team along the course.