PHYSIO TIPS FOR A COMRADES RUNNERS.
1. REST AND RELAX. :
3 weeks before the race, slow down on your training, maintain the intensity but decrease the time you spend working out gradually.
· 3 weeks to go: 75 % of your normal workout.
· 2 weeks to go 50 % of your normal workout.
· Last week : 25% of normal workout.
This will leave you well-rested, but still alert and sharp, when you step over the line.
2. Slow Down!
Pace yourself so you have enough fuel for the final km’s. Even though you are well rested, don’t run too fast at the start.
3. Walk it off:
Speed walk the water stops. It is imperative to stay hydrated during a race. You need at least two cups of fluid at each water stop. But, if you are run through the stations you end up spilling half on your shirt! There is no recovery if you get dehydrated on race day.
4. Take it in.
Take in nutrients. Water alone will not sustain your energy levels. Even if you have gulped down a sizable breakfast, fuel up with a type of energy bar during the race.
5. Cover up!
Warm cloths and a throw-away blanket to the start of the race. Sitting on the icy ground in the cold for two hours to is not a comfortable way to prepare for your run. Cold or stiff before the race will land you in some trouble.
6. Stay Positive, You will do it!
Always stay positive. For every runner, you will experience pain and self doubt, your body will say no. Stay positive and think of just outing one foot in front of the other and don’t give in to your negative thoughts.
7. 'High-five" a fellow runner every 10 kms.
This will help keep you motivated, and put into perspective whether you’re on point or will be crawling to the finish.
8. Don't be intimidated.
Don’t get scared by the serious runners. Everyone will seem strong and fit. Looks mean nothing as everyone starts strong. Stay determined as this is your race.
HAVE FUN, STAY STRONG, TAKE IN THE SUPPORT FROM THE CROWDS AND GET YOUR FRIENDS AND FAMILY TO CHEER YOU ALONG THE WAY.
UNTIL WE BLOG AGAIN, STAY ACTIVE AND KEEP RUNNING.
Lianca Dookran
"Hands On Physio on Hand"
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