With the Werribee Mansion Run approaching rapidly, preparations should be starting.
Preparing for a distance run, whether it be the 1.2km or the 21km, is something that should start early and be as consistent as possible until the day of the event. The tissues need time to adapt to the stress of running, so consistent training will help you be in the best form on the day. Starting your training early helps both your body and your performance in two significant ways.
The best way to perform well in a run is not to be inured – running with injuries is simply no fun! Imagine starting a run knowing that every single step is just going to hurt more, especially when there may be 20,000 of those steps, it’s not fun.
So to help give yourself the best chance of enjoying a run, don’t get injured! Of course this is easier said than done, and an estimated 90% of people who complete distance running events report being injured at some point before or during a big race.
To help out here’s a couple of top tips:
- Treat pain early: if you are sore for more than 48 hours, see your podiatrist/GP
- Build up your running slowly! This is vital, increase your training by a maximum of 10% each week
- Be consistent: if you’re running occasionally, your chance of injury is going to be higher. If you’re training for a run, set a program and stick to it.
Performing in a run for anyone serious about running is all about speed! Speed is the ranking system and is what we all aim for. Whether it is a world record, or a personal best – we all have a goal.
As the saying goes, ‘If you want to run fast, you have to run fast!’ This could not be more true when training for an event – do shorter distances where you aim to reach a faster pace in your training than your goal event day pace. This helps your body adapt and become much more comfortable running at your goal pace over a longer distance.
Ultimately, we believe there are three key points to keep in mind when preparing for a long distance event:
- Vary your runs. Have a mixture of slow, long runs and quick, short runs built into your program and you will become much more comfortable with both pace and distance.
- Don’t get injured. See point 1, injuries slow you down
- Do race day right. If you’ve trained for something for 6 months there is no point losing sleep or being dehydrated on the day of the run
At TFC Podiatry, we see a lot of runners looking to treat injuries or improve performance.