Thinking about how to begin preparing for RunWest? Here’s some great advice from our partners at Sydney West Sports Medicine to help you along the way.
It seems simple, but planning out your training sessions is often something that is overlooked, especially for beginners who are just starting out. Having a plan will help you ease into training, especially if running is an activity you haven’t done before.
Your plan should include how many days you will train, what types of training you will do on each day, the duration and at what intensity you will train. Once this is established plan out your week, and then plan the next four to six weeks. Make sure your plan includes enough recovery time for yourself and that your plan will achieve your training goals.
You won’t get far if you don’t take care of your feet!
Ensuring you have the right shoe will assist with comfort, reduce the chance of blisters, and make sure that the joints of your lower limbs, particularly your foot, ankle and knee are well supported to undergo impact activity.
All major brands now make a range of shoes for different types of feet, from over pronators to those requiring minimal support. If you have particularly flat feet or high arches, or have had problems with your feet before, it is probably a good idea to seek professional advice from a Podiatrist before spending big money on a pair of runners.
If you have never trained for a run before, or if it has been a little while, the key is to not go too hard to quickly. Allowing your body several weeks to adjust to impact activity will ensure you reduce the risk of running related and overuse injuries and make you a more resilient runner in the long term.
“Quit while you’re ahead” is a good motto to have in mind for the first four to six weeks of training. Always finish your training session feeling good!
A car that runs on unleaded petrol will not run with a tank full of diesel.
Or it might…..
I do know is that if you keep filling that car with diesel, it will cause some serious damage to your engine and cost you a lot of money in the long term.
Your body works the same way. Fill your body with processed foods full of sugar, high GI foods, foods full of saturated fat, and you will find that your body will not function to the best of its ability. You will still be able to train, but your body is not getting the most efficient fuel source it requires to perform at its best. There are a lot of diets out there, but most are focused on weight loss.
Remember that a diet to help you lose weight is very different to a diet that is designed to fuel your body for a good workout. If you’re unsure what you should be eating for your body and your training plan, or you are already training but are low on energy, see a Dietician who will be able to give you individualised advice.
Allowing your body enough time to recover between sessions will ensure that you can train again, and again, and again, without fatigue or risk of injury.
Recovery not only involves planning out your sessions to allow your body time to rest and repair, but also eating the right foods and hydrating adequately. If you’re finding that you are not improving, or even regressing in your performance, consider your recovery plan and how it can be improved!
If you’re just getting into running, you will probably find that your body can only tolerate a certain number of runs per week. This is because the body tissues take time to adjust to impact activity.
Your best option is to limit your runs to two to three times a week to start out, and cross train by swimming, bike riding or strength training on the other days.
Even with a plan and taking it slow, sometimes your body will still complain. At the end of the day no matter how good your training plan is, how well you eat or sleep or hydrate, sometimes your body just needs a break.
Your body is pretty good at self-regulating, so if it is feeling fatigued or lethargic, or you have a niggle here and there, the best thing to do is address it straight away and not push yourself through.
Do yourself a favour and listen to your body!
If you’ve started training and need some guidance, or if you don’t even know where to start, give the team at Sydney West Sports Medicine a call on (02) 9851 5959 to get you on the right track!