Attention all you Mini Marathoners! This is your 66 day shout out!
The days are ticking by and now is the time to do the ground work! Doesn’t matter if it’s your first time or tenth time, Training is the key.
Many of you may have set yourself a goal to this year to participate in the Women’s Mini Marathon on June 3rd. Sadly, I’m not allowed to register for this event! However, I have registered for some shorter runs, triathlons, an Ironman and the Dublin City Marathon in 2018. Over the following weeks and months, I was hoping to share some training tips and my experiences as we achieve our exercise goals together for 2018!
It’s time to get real about your training!
We are just under 10 weeks out from the Mini Marathon, many of you have hopefully began some training but if not here are some starting tips. Remember, Rome wasn’t built in a day, so start early and give yourself plenty of time to prepare your body for the challenge ahead.
1. Condition To Run – Don’t Run To Condition.
Many of us fall for the charms of running due to the well known benefits. These include its fat burning effects, improving cardiovascular fitness & maintaining a healthy weight. But it’s a mistake to think that running more often and for longer distances will make you a better runner. In fact if your movement pattern is not efficient to start with, running could increase your risk of injury.
I highly recommend that if you’re running regularly that you make stretching and mobility part of your weekly routine. At Platinum Pilates we have a (FREE!) running community that meet every Saturday morning. This class is designed to go through a series of mobility and stretching exercises to help runners of all levels and abilities. Will is an expert when it comes to running and this class will give you the tools you need to run efficiently, effectively and pain free.
2. Create A Consistent Training Plan.
At the start of each season it is always recommended to plan your race calendar whatever the event. Over the next 10 weeks there may be multiple engagements such as Easter, birthdays, holidays etc which can all affect your training program. Ensure you look at the weeks ahead and plan out the days you are going to run with sufficient rest and recovery between each day. Allow some time for life’s unexpected disasters. Just remember consistency is key!
Many of the clients I assess have presented following an unplanned increase or decrease in activity. A consistent training plan limits the chances of injury and ensures you are race ready for June 3rd.
3. Be Gradual.
A factor frequently cited in tendinopathy research is the onset of an individual’s symptoms in association with a rapid change in their running habits. This could be due to an increase in distance, volume or intensity. Common sense tells us that we should build up our distance slowly. However, sometimes, when you are in the zone and things feels good, you go for it! Please avoid this.
Be consistent and allow for gradual progression in pace and mileage. Your aerobic fitness may improve quickly but our soft tissue structures in the body need more time to adapt to the exercise level. Never do more than what was planned for that run. In fact, even doing less is preferred to overdoing it. As I said earlier this is a common theme that I come across when assessing injured athletes for the first time. Remember, slow and steady wins the race!
How we can help.
We at Platinum Pilates would like to be part of your training team for 2018.
Individualised Pilates can be a really beneficial option to perform during recovery days and to maintain or build good conditioning ahead of race day. Group Classes offer you the chance to focus on your mobility and flexibility. Barre classes are ideal to help you raise your aerobic fitness while also working on strength and conditioning.
While, in the physiotherapy department, a thorough assessment at the start of the season can determine potential risk for injury, how to avoid this and provide functional strengthening and mobility exercises for the year ahead.
You can read more about our Physiotherapy clinic here