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TRAIN WELL. RACE WELL.
Whether you're returning to running or just beginning, it's important to ease into a routine to allow your body to adapt. Gradually increase distance to establish a base of fitness. After you have developed a base of fitness you can gradually increase your speed and pace over time. Don't set out to win your age group in your first race. This approach will likely lead you to an injury.
As you prepare for a race, listen to your body. Because your muscles are adjusting to the stresses of running, you may need to take a day or two off. It's important to try to hit training program targets, but don't stick so firmly to a program that you ignore warning signs and injure yourself. Increasing your weekly running distance by more than 10 percent from week to week can be unsafe.
Proper Training and Common Mistakes
Train well, race well. Physical therapist Robert Gillanders, PT, DPT, OCS, subscribes to this philosophy for himself and for the runners he trains. Making purpose and intensity part of training requires knowledge of proper training and form.
Consider the following training myths:
Myth 1: Recovery is a break from training. Recovery time isn't a break from training, it is part of it. Runners, particularly those at the Master's (40+) level, can consider taking recovery time every third week instead of every fourth week during a marathon training program. Consider using cross training, such as the elliptical or bike, to substitute for recovery runs to give your legs a break. This allows you to rest your legs while remaining on track for a successful race.
Myth 2: Push through the pain. Runners know how to handle pain. But how do you determine what pain is normal and what is cause for alarm? Muscle soreness that eases as you run can be normal. However, pain you should be concerned about may have one or more of the following characteristics:
- Pain that does not subside within several hours after running.
- On a pain scale of 1-10 (10 being worse pain), pain that exceeds 3 while running.
- The onset of sharp pain.
- Pain that wakes you up at night.
- Persistent pain that worsens when you run.
- Pain that persists in the same area, every time you run.
A physical therapist can help determine the cause of the problem and recommend effective cross training exercises, identify when poor form may be contributing to your pain, and prescribe necessary changes in training to allow the body to repair itself.
Myth 3: You can zone out on a run. Running can clear your mind and provide stress relief. However, thinking about your form while running can help you make subtle improvements.
"Listen to how you run," Gillanders advises. "Notice how you strike the ground. Does it sound the same on both sides, or is one foot strike louder? Notice where your foot lands relative to your body. Is it in front of you, or relatively underneath you, which is often less stressful? Recognize that as you
fatigue, your form is more likely to be compromised." Usually when a runner's form is compromised mechanical stress increases and injury can soon follow.
Race Day
Race day is exciting, and sometimes nervousness and even nausea can set in. It's not just 3.1 or 13.1 or 26.2 miles ahead of you: It's a new course with unfamiliar curves and a pack of competing runners.
Leading Up to the Race
- Wear your race-day shoes 1 to 2 weeks ahead of time to break them in and avoid blistering.
- Many runners successfully switch to lighter shoes on race day, but a shoe that changes your running style too much can result in unexpected pain.
- If you can, survey the course a day or so before the race. Identify turns and hills ahead of time. This will enable you to visualize your effort on race day, and know how to pace yourself based on the terrain.
- Dodging people and avoiding the ones who are cutting in the first mile of the race can be frustrating and a waste of energy. Be sure you're in the proper timing gate.
- Even though you're tapering off your training 2 to 3 weeks before the race, it's fine to go for a 30- to 45-minute run to keep your body loose.
On race Day
- Races are energizing, so many runners get out of the gate too quickly. Watch your splits to make sure your planned 7:30 pace isn't a 6.
- Be conscious of how you are running. Hills can be especially taxing.
- Remember that protecting your body is more important than one race. Pay attention to warning signs, such as sharp or unusual pain, and signal for help if you need it. Trying to run "through" pain often leads to compensations that can strain other parts of the body. No limping allowed! Remember that if the pain is too great, it is probably better not to push it. Focus on getting better and picking another target race.
Good luck! If you have any questions or concerns during your training please call and speak with a therapist- (524)233-5754 or email: [email protected]
* Article from moveforwardpt.com
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