Ready, steady, run
MON 16 MAR 2009
By: Daniel Hoy
Thorough preparation is the key to really enjoying Run for the Kids, writes Daniel Hoy
THE big moment is almost here. You've logged the kilometres and prepared physically for the 2009 Herald Sun/CityLink Run for the Kids on April 5.
Preparation is the key to having a great run. If you've followed Steve Moneghetti's program, you've done the training, so that part of the preparation is under control.
But if this is your first fun run, here are a few things you may not have thought about.
DIET: The first step is to carbo-load. Have a decent-sized pasta dish for lunch on the Saturday before the race, preferably with a low-fat tomato-based sauce. Dinner on Saturday night should be a very light meal, say, a small piece of chicken with salad. It's important to make this a smaller meal than usual. Don't drink any alcohol the day before the race. Drink only water or sports drinks.
Keep your fluids up on Saturday. Try to carry a drink bottle with you whatever you are doing and keep refilling it.
On race morning, don't have a big hearty breakfast -- a couple of pieces of toast with jam or honey will do -- and eat it two to three hours before the race.
RACE START: A lot of adrenalin will be coursing through your veins, so keep it in check and use it to your advantage.
If you fall for the trap of going hard early, you will pay for it later in the run. Run within yourself early, build your pace as you go and then come home strongly.
But above all, have fun.
EQUIPMENT: Make sure you wear a trusty pair of shoes. If you're planning to ear new shoes, start wearing them in now -- you don't want blisters to ruin your day.
A new pair of socks is a good idea, but don't add anything else to the mix.
Try to run in some sort of running gear. That 14.1km is a long way and the correct clothing is designed to make you as comfortable as possible when running.
Lay out all your gear the night before, so in the morning all you have to worry about is heading out the door.
GETTING THERE: Make sure you have planned how to get to the event, where you will park or whether you will take public transport. Give yourself plenty of time to arrive and get set for the race start.
Stay calm and soak up the atmosphere.
FARTLEK TRAINING
This is a running session often used to build speed in your legs. Later in Steve Moneghetti's training program for the Herald Sun/CityLink Run for the Kids, you will be subjected to a little fartlek training. A typical session takes 20 minutes and consists of 30 seconds hard and 90 seconds easy.
Mona's 10 tips for getting started
- Exercise first thing in the morning.
- Organise yourself so you can continue your routine of exercising with workmates, friends and family.
- Keep hydrated, not only with water, but with electrolyte drinks and/or fruit juice.
- Enter the Herald Sun/CityLink Run for the Kids early so you are committed and have a reason to restrain your partying.
- If a birthday looms, ask for a gift that involves exercise such as a bike, gym membership or a subscription to a sports magazine.
- Place a picture, message or entry confirmation slip in a prominent place in your house such as the kitchen fridge, toilet or bathroom, to keep you motivated.
- Use public transport, walk or ride to work at least one day of the week.
- Visit a park/botanical gardens.
- Exercise every second day.
- Walk or run a lap of the local running track, counting your steps as you go. This will tell you how many steps you take for 400m and allow you to measure your walks or runs when training starts.
Listen to yourself
Don't let overuse injuries stop you exercising. Daniel Hoy finds out how you can ensure you don't become a victim
RUNNING puts the body under a tremendous amount of stress. Each step generates an incredible amount of force.
Every time your lead foot slams into the ground the impact will vary from one and a half times to more than four times your body weight, depending on your speed.
This constant pressure increases the chance of injury.
Listening to your body is the only way of heading an injury off at the pass.
"Overuse injuries are an increasing problem for recreational runners," physiotherapist Frank Care says.
"Whether you are training for an event or just trying to keep fit, you may suffer from an overuse injury at some point.
"Quite often, people get disillusioned about continuing with their chosen activity after they are injured."
The most common strategy for many runners is to simply stop running.
"If you understand why these injuries occur and how to address them, you are better equipped at continuing the sport you enjoy with the least disruption," Care says.
Pain is the body's way of saying "too much, too much, slow down".
With entries for the Herald Sun/CityLink Run for the Kids now open, many people will be heading out for light runs, so now is a good time to learn how to recognise early warning signs.
Care has put together this guide to the five most common overuse injuries.
overuse -- the five most common injuries
1. PATELLO-FEMORAL JOINT PAIN
Also known as PFJ syndrome and moviegoer's knee
One of the most common knee injuries seen by physios and medical practitioners.
Pain is generally vague and non-specific during aggravating activities. Can be located either side or under the patella (kneecap).
The knee does not usually swell as a result of this injury, but this can depend on any other knee problems you have.
Onset is due to sports with repeated knee flexion/extension -- that is, running, especially up and down hills, steps and stairs. Prolonged sitting -- more than 30 minutes -- can also bring about pain, hence the name moviegoer's knee.
TREATMENT
Usually a combination of knee taping, muscle stretching and strengthening. Modification to training may be required.
2. SHIN PAIN
Involves either bone stress to the tibia (shin bone); compartment syndrome, which occurs when the nerves and blood vessels become compressed within an enclosed space, leading to muscle and nerve damage and impaired blood; or medial tibial stress syndrome, commonly known as shin splints.
Pain is usually around the inner border of the shin, but can be around the shin bone and even the calf.
It must be assessed early. It can worsen quickly and limit running.
TREATMENT
Rest, medication, and ice. Massage and stretching can help tight and overused muscles. A foot biomechanic assessment is necessary and a review of running shoes. Assessment of running technique can also help and training schedule may have to be modified.
3. MUSCLE CRAMP
Most common in the calves.
Can present as tightening or a deep achy sensation.
If cramping is severe and unrelenting during exercise, the problem should be examined by a medical practitioner.
TREATMENT
Simple calf cramping can be a result of early fatigue of the muscle. Therefore, strengthening exercises as well as a stretching program will help.
Modification of the training program may be required. Inadequate hydration can also be a major factor. Ensure that exercise recovery involves restoration of fluids and salts.
4. ACHILLES TENDONITIS
Common running injury
Pain is localised to the achilles region.
Onset of pain may have been gradual and, in some cases, sudden.
In its milder form, pain is usually worse at the beginning of runs, then gets better as the area warms up. It is generally sore during cool-down after a run has been completed.
Worse in morning when getting out of bed.
TREATMENT
Rest, medication and ice. Strengthening and stretching program, modification of training schedule, assessment of foot biomechanics, footwear and running technique can help.
5. PLANTAR FASCIITIS
Also known as heel spur pain
Common running overuse injury causing pain under the heel area.
Pain is generally localised to the heel.
Pain, usually worse in the morning, improves with activity during the day.
Stretching of the padding under the foot usually causes pain -- that is, when taking off when running.
TREATMENT
Rest, taping, medication and ice may help. Stretching of the plantar fascia (a ligament along the bottom of the foot) and calf muscles, massage to the calves, and heel cups or wedges can help. A foot biomechanical assessment is useful, and ensuring adequate footwear. Modification of training may be required.
see > To enter visit www.runforthekids.com.au or look for an entry form in the Herald Sun.
Information provided by Frank Care, www.backinmotion.com.au
Nike Training Runs
When Christmas is over and New Year’s Eve. The Run for the Kids is the perfect way to motivate yourself to give your body a revamp after Christmas.
The event is just three months away and an excellent goal to work towards. Marathon legend Mona offers these tips to get you moving:
- You should exercise at least three times a week for at least 20 minutes.
- Get a check-up from your doctor to gauge your health.
- Write down what exercise you do. This will keep you motivated.
- Plan to do the exercise in the morning because it allows you to fit it in more easily and also starts your metabolism for the day.
- Train with a friend or pet. They will help to ensure you do it.
- Take a drink and/or energy bar with you to keep yourself hydrated and energised.
- If you must train alone, use music. It helps motivate you and time seems to pass faster.
- Train on a similar path to R4K and measure its length so you can monitor your progress.
- Wear a hat and protective clothing because we live in a hot, dry climate, making us prone to sunburn.
- Above all, have fun. If you don't enjoy it, don't bother.
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