If you’re preparing for the Kirkbymoorside 10k on Sunday 30th April here’s some tips to help prevent injury and get the best out of yourself on the day:
Don’t do static stretches (holding a stretched muscle in a fixed position for 30 seconds or longer) before running. Dynamic stretching (stretching using rhythmic movement e.g. marching on the spot bringing your knees to your chest) is best performed once your muscles are warm e.g. after some walking. These should only be performed easily and cause NO pain.
After your run you can perform some static stretches – but not straight away! After a run your muscles have hundreds of tiny micro-tears in them. Stretching these small micro-tears could pull them apart a bit more and cause a strain of the muscle to give significant damage.
The rules of stretching are:
• It should NEVER be painful. Stretching should be comfortable and relaxing, never painful. If you do experience pain come off the stretch, make sure your position is correct then try again more gently.
• Stretch slowly never rush
• Hold the position steadily for about 30 seconds and do not bounce.
• Stretch consistently don’t just have it as a fad.
2. Refuel, rehydrate and plenty of rest
A common mistake is to think you improve from a training session. In fact you improve when you’re recovering from a training session. To help you recover so you get the most amount of improvement drink plenty of water and eat a good balanced meal including complex carbohydrates. Leave a good rest interval before your next training session.
3. Don’t crash train
Many people will try and up their training or change training techniques or running style just before a race to try and optimise their performance. If you don’t feel fit enough to complete the 10k how you want you’re better off getting around the course how you can. Changing things just before a race can potentially cause an injury that will pull you out of the race all together.
4. Running shoes
A good pair of running shoes is an essential piece of kit. More expense does not necessarily mean a shoe that’s right for you. Go to a running shop where they have a treadmill and can record your gait to try different shoes and see what one gives you the best running style. Remember to break any new shoes in before race day.
Whether it’s your first 10k or you are a seasoned runner your training dictates your performance. With the right conditioning, nutrition and injury prevention you should achieve your goals.
If you have sustained an injury or are just looking for some injury prevention or a sports massage to speed your recovery contact the Kirkbymoorside Natural Health Centre to see one of our therapists.
Best of luck!
Darren Chandler BSc Hons (Ost). Osteopath