INTRAINING TRAINING TIP
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
JULY 2021
DOMS, Niggles and Injury:
Recognise what you have and come see our team if you have anything lingering after the Gold Coast Virtual race and Jetty2Jetty.
Here’s a reminder: DOMS ( delayed muscle onset soreness) should last no longer than a few days after a hard session or up to the week for your recent marathon. Niggles are your warning that your body has been overworked and not recovered properly. Watch this one and best to come into our podiatry/physiotherapy team if you’re still niggly after the Gold Coast Virtual race and Jetty2Jetty. Injuries will stop you from training well. You still have at least 4 months of big fun runs ahead. If you are concerned about your bodies recovery talk with your coaches or click HERE to make an appointment to talk to our running Pods/Physio.
Benefits of Active Recovery:
The key to recovering fast after your big race is to remain active.
The means, keep moving, run lightly, stretch gently and do some cross-training if needed. Most importantly, don’t take too many days off. The benefits of active recovery include: moving the lactic acid and other stress mediators from your muscles. / reducing soreness / keeping your muscles flexible / keeping your routine. Marathoners, you will take 3 – 4 weeks to fully recover. Half Marathoners, you will take 2 – 3 weeks.
Keep moving and you’ll be ready to peak again for your next race.
Congratulations GCM Runners. Here are 5 tips to help you celebrate, relax and recover.
#1. Top up your body with muscle recovery food including proteins, electrolyte Drinks, and the food you enjoy.
#2. Stand in a cool/cold pool for some hydrotherapy ( with a hot chocolate ).
#3. Gently roll out your legs with an ITB roller.
#4. Use the active recovery principle: Gentle walk, run, swim, or cycle.
#5. Share your runner’s highs and medals with at least 3 friends.
“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.”
Weekend running with intraining: JULY
25 July – Sunday BRRC Race
- Course: West End
- Start Time: 6:30 am
- Distance: 5k, 10k & 20k
Click here to view more long runs and other races.
Stay on the road this season.
- Check-in with your coaches
- Stay connected to your running buddies
- Get your niggles checked early with our podiatry and physiotherapy team
- Rotate your running shoes
We’re all here to help you love your running.
YOUR intraining RUNNING HELPLINE:
PODIATRY & PHYSIO
Got a running niggle or an injury? Need to improve your running form?