Training tips to help your running

Weekly training tips and strategies you can use to improve your running, stay motivated and use as form focus.

If you have a topic you’d like us to cover or a question about training click HERE.

Happy Running,

Steve and Margot Manning

JUNE 2021

“Racing at Gold Coast…. now’s not the time to be overexerting yourself.

With less mileage to bank in the coming week, you might experience some restlessness. This is not a sign to get some of those jobs done you’ve been putting off while you busy training. Now is not the time to be mowing your lawn or doing DIY.

Don’t go being adventurous and try something new. I know it’s hard, the maranoria is nagging at you to keep busy.

Take a deep breath, hang in there, race day is just around the corner.

You’ve done the hard yards, trust the program.”

tip61521 Check your shoes: It’s been a while since the start of the year and they do fatigue.

Think of how many steps of pounding the pavement they have done and how good they have been to your feet and legs. Refresh sooner rather than later so your legs don’t get unwanted fatigue too. Most training shoes last between 600 – 800km.

If you aren’t sure come and see our team at intraining. They’d love to help you (& to hear how your running is going).

RECOVERY: ICE IMMERSION: Are you brave enough for an ice bath?Coldwater immersion and muscle recovery: Studies have shown that there is up to 16% improvement in the perceived reduction of pain at 24 & 48 hours post intensive exercise, but has minimal effect in speeding up the recovery of muscle strength and power. (British Journal of Sports Medicine, 2012 & 2014)
The recommendations based on these studies suggest that CWI has its place in muscle recovery if only to reduce the pain levels, and there is no harm in this treatment. Coming into winter, backyard pools are an easy place to test this yourself following long runs and speedwork.

Fun Fact: The Human Polar Bear Club began in the 1890s by Professor Louis Sugarman, who would plunge daily in the Mohawk River, even when the thermostat hit 23 below zero.

Tapering for your major race: You’ve done the training and now you need to prime yourself ready to race.