26 days, 9 hours, 54 minutes, 39 seconds…but who’s counting?
City to Bay is approaching fast!
Maybe you’re like me and tossing up the idea of giving it a crack?
Maybe you’ve already registered and have been training but not quite sure what you should be doing …
This blog will provide you with 3 helpful tips to prepare for your run!
1. Be wary of doing “too much, too soon”
A good rule to follow is the 10% rule – what that means is that each week you increase your mileage by 10%. For example if you ran 1km last week, try for 1.1km this week. Personally I like to increase my increments by 20% as this feels more challenging, so your next week would involve running 1.2km. I suggest starting with the 10% rule and increasing once you feel comfortable.
Another gem is that you don’t have to run every day – this might be too much for you if you’re just starting out! Try and have a days break in between each of your runs to let your body recover.
2. Do a warm up
Warming up decreases the chance of injury!
Your warm up should go for at least a few minutes and include movements like – calf raises, squats, lunges and dynamic stretching.
Cool downs are also important but can be more chilled – some light stretching or a walk will do just fine.
3. Wearing the right running shoe
If you go to a place that fits your foot (The Athletes Foot, Joggers World etc) you’ll have your feet measured and get expert advice on finding the right shoes for your feet!
Try these 3 hacks in your training to better prepare for your run. As always, if you have any further questions please contact us in the clinic!