Hitting the Streets
It is the time of year when hordes of people are dusting off the winter cobwebs and hitting the streets to prepare for spring time fun runs.
So, with research telling us that up to 79% of runners will suffer an injury, some may be forced to question whether all the hard work is worth it.
There comes a point when training for a big event where the training loads can become too much for your body, and it’s at that point where injuries can be more prevalent. Some runners are frustrated because they are unable to do the training loads required before a big event – and with the Yurrebilla trail 56km Ultra event approaching that can equate to a lot of kilometres!
If you were at the Adelaide marathon you may have even noticed the Ambulances dotted along the route attending to people in various states of disrepair. Here at the clinic we are seeing an increasing number of people who have little injuries that turn into bigger injuries simply because of inadequate preparation to be able to handle the training load and force they are placing on their bodies.
Have you ever found yourself at a mental cross-road? On one hand you think, “Do I just give up on the training and turn up on the day for the event? And the other, “Do I keep training and risk not being able to do the event at all?”
You might be like Sally…
…(not her real name), who has been doing great work with her long distance training regularly running 20+km with no issues. When she was asked to join her office Corporate Cup team she did so thinking that a 4km run would be easy in comparison. So easy, in fact, that she could run it a lot faster than usual, and the next week beat her own time by nearly 2 minutes!
While thrilled with the Corporate Cup results, she started getting niggling pain with her long distance training, and perhaps not sticking to her running plan may have been too much for her body to handle.
The Good News
For Sally, our assessment revealed that while her body was fit for long distance, it was becoming less able to cope with changes in activities or running habits, leaving her exposed to injuries when running shorter, faster distances. However, like Sally, there are some simple things everyone can do to increase capacity before a big event.
Handy Training Tips
Try these tips to improve your body’s ability to handle changes in activity and increases in training load:
- If you have a niggling pain that annoys you on a typical road training run, try breaking up your training sessions with a trail run or grass run (and vice versa).
- Instead of trying to run a long distance in one go, try doing it in 3 runs – you will still get the mileage, and protect your body
- Running drills under the supervision of your podiatrist can help to retrain your body to work more efficiently
- Make sure you have the right shoes well before the event – use a pair of “faithfuls”, but not a pair that’s “Dead”
These easy exercises can help improve your overall capacity:
- Rolling your feet over a tennis ball
- Foam rolling your legs
- Massage and Epsom salt recovery baths for muscle tension
And of course, if you have any concerns that are out of the ordinary, please speak to your podiatrist. Looking after your body through the training period means it will hopefully reward you at the finish line!
Running styles vary according to distance, terrain and body type. Here are some helpful tips on how to maximise your ability to run strong and efficiently.
- Stand upright with a gentle lean forward
- Look straight ahead (unless you are on uneven terrain)
- Avoid twisting your body
- Run Quietly
- Visualise yourself as a ninja sneaking up on someone
- Your feet should touch the ground directly beneath you, not out in front of you
- You should avoid slapping ground with your feet, or pounding with your heels
- Kick the Dust Behind You
- It is much better to kick behind you than reach out in front of you to lengthen your stride
- Don’t over-stride – this can cause Shin Splints, Achilles problems, ITB pain and hip flexor pain
- Speed up those steps (Cadence)
- Think 3 steps per second (180 beats per minute)
- Run in time with fast tempo music
- Keep the same tempo whether you are running slow or fast
Make sure you have the correct shoes for your running style
The Podiatrists at Posture Podiatry can help you by assessing your running style, recommending the correct footwear and giving you helpful running drills to get the most out of your run.
We all experience it at some point… walking into a shoe store only to be overwhelmed by choice! Scott Leslie from Posture Podiatry has tried out many shoes, and shares his thoughts on one of his favourites.
New Balance 870 V3
“The first thing I noticed with this shoe was the weight – or more importantly the lack of weight. This is a very light shoe for all the padding and posting it offers.” – Scott Leslie, Posture Podiatry
How does a cushioning shoe feel so light? The answer is a fusion of the REVLITE midsole, which feels very soft underfoot; and the light, soft upper material.
There is ample cushioning in the NB 870 for most medium distances. I have had no complaints on 10km runs so far.
The fit for me is excellent and felt comfortable as soon as I put them on. They don’t look too bad either.
The forefoot flexes very easily due to the design of the sole, and the shoe provides good support with a medial dual density post.
My thoughts are that the medial posting is softer (and therefore lighter) than most other shoes, and it looks like they have been able to reduce weight further with a cut-out in the middle of it.
… This might have an effect on the amount of support this shoe offers… so I wouldn’t really recommend it for anyone with highly pronated feet.
I have run over 80km’s in these shoes now, and they are not showing any signs of wear (although I do not usually wear through shoes quickly).
In summary, this shoe is a great transition to the light-weight market which is really popular with runners looking for a little bit of support in their shoe.”
For more information on choosing a good shoe, talk with Scott Leslie at Posture Podiatry by calling on 8362 5900, or contacting us here