The excitement of signing up for a fun run can be contagious! Whether you’re aiming to beat your personal best or simply want to cross the finish line with a smile, proper preparation is key. With November being just around the corner, it’s the perfect time to start gearing up for the upcoming Canberra Times Fun Run. During this period, it is vital to be mindful of your training load, avoiding injuries, fueling your body, pre-run preparation, and more.
Whether you are increasing your usual training load, or starting from scratch, it’s important to start at a comfortable pace and gradually increase training load week to week. A useful tip is to avoid increasing your weekly load by more than 10%. This will help avoid burnout, injuries and fatigue. With this, recovery days are just as important as training days. This is when your body will heal and recover, allowing you to continue training at your best. Other key factors to training include nutrition, hydration, supportive footwear, and training surface.
As your training will increase, so may the risk of injury. It is important to be mindful of ways to decrease your risk of injury and what to do if a niggle occurs. Combining shorter runs during the week with a longer run over the weekend is a great way to build speed on the shorter runs and endurance over your long run. Include a dynamic warm prior to running, complete weekly strength training targeting your leg muscles, and lastly, listen to your body. If you begin to feel any sharp pain or discomfort, don’t ignore it. Early intervention through physiotherapy is key to help you avoid long-term injury and can provide guidance on how to strength the areas at risk.
Physiotherapy can help assist and guide your training for the upcoming run fun. If you experience an injury, the team at The Canberra Physio Clinic can identify the cause, assess any imbalance or weakness and help you recover safely to stay on track with your training. We can also provide guidance with individualised training load, strengthening and stretching exercise and tips for recovery, to optimise your performance and keep you injury-free.
In addition, in the lead up to this year’s Canberra Times Fun Run The Canberra Physio Clinic in conjunction with The Walking Clinic are running a free training group once per week in preparation for the upcoming Canberra Time Fun Run. Join us as we take you through an 8-week program designed to be the week’s longer run, this is perfect for first time runners right through to seasoned pros. Running is always easier with a buddy, so join us from early September to be in peak condition ready to attack this years Canberra Times Fun Run.
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