Tip 1. Recovery (including active recovery) and rest is important, it goes for both training and competition. Your body needs to recover after every session, and you need to plan a rest and recovery session or two into your program to allow your body to recharge (active recovery can include swimming, cycling, walking, deep water running and pilates). If you smash your body day after day your body can't cope, and then injuries and illness tend to creep up. Their were many runners pulling out of UTA this year due to injury, don't let this be you! It's your body's way of letting you know to slow down.
Tip 2. Monitor week to week changes in your training. Injuries occur with spikes and big changes to training I.e overall weekly volume spike of 60km to 80km from one week to the next. You should also look at other aspects of your training, including varying speeds rather then keeping the same constant pace each run, this reduces your risk of injury. Volume/intensity should only be increased maximum of 10% per week at a time. You should also want to incorporate and match other factors such as race environment and demands such as actually training on the trails before you run a trail race, as the demands of Trail to road are different.
Tip 3. If you take time away from your training, whether its due to injury, illness, holidays or an increase in work demands, whether you miss a few days up to a few weeks, don't start back at where you left off, you need to reduce and back it off, then re-build!
Tip 4. During training, especially big events like the 50 and 100km events, you should look at cycling through a few pairs of shoes. Shoes breakdown with volume i.e >400km, and as you will no doubt be covering a lot of volume leading up to race day, you don't want broken and worn down footwear to lead to injury! You also shouldn’t buy and run with new shoes on race day, you want to train and wear in your race shoes. It may sound simple, but also select appropriate shoes, for the terrain, i.e. if your running a trail race, wear trail shoes!
Tip 5. Incorporate strength and balance work into your program. This can not only improve your performance, and assist with getting that long desired PB, but also reduce your risk of injury by 50%. You want to focus on areas such as core, glutes, hamstrings, calf complex and foot strength, especially single leg after you have built a good foundation of double leg work! If you want more information about this, contact us!
Hope this helps! And don't forget, its about training smarter, not harder!
If you would like more information about our tips, require treatment to get you back on track, or would like to undergo our runners specific functional movement assessment please contact us on 0422 873 667 or firstname.lastname@example.org. You can also book a consultation or assessment online here.