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Top tips for running for fun!

by Mark Adshead MCSP

Mark Adshead, Managing Director of Physio2go St Albans continues his series of articles on joint health and fitness. In this month’s article he is joined by Colin Wareham of Arosports in Harpenden as they look at training for the Herts 10K on Sunday October 12th 2009.

Training: Rules 1 and 2

If this is the first time that you have prepared to run, rule number one is to have a training plan and schedule. Rule number two is to be prepared when your plan fails to work! If you are running the Herts 10K, and you are reading this in September, you ideally would have started running two to three times a week since early July. Your schedule may have been refined to include 1 to 2 shorter tempo runs and 1 longer run a week. Experienced runners suggest increasing weekly mileage gradually upward so that approximately six weeks before the race you are edging towards the full race distance of 10K. The other important consideration is to decrease your mileage in the two weeks prior to the race to maintain stamina and confidence while avoiding over exertion.

An old injury?

If you have a history of an old injury that may be “challenged “by an arduous training schedule you may wish to opt for a “runners MOT. “ A physiotherapist or personal trainer, familiar with your medical history and training demands will be able to provide an expert opinion as to your current ability to train to the required level, whether you would benefit from any treatment and be able to provide you with a personalised stretching/ strengthening program to help avoid exacerbating your old injury.

Injured in training?

I frequently receive panic calls from runners who have been preparing for a run only to encounter an injury in the latter stages of their training. In some cases they have aggravated an old injury, or have sustained a minor injury some months before, hoping would go away. In other cases they have been “stopped short” in a well-established and successful training schedule.

Depending on the nature and severity of an injury occurring in the final six weeks of training, intensive physiotherapy may help runners to remain in the race. The runner however may have to be willing to forgo his/her target time. This is more common for those problems that caused a break in training in and where the problem has prevented the runner from increasing his distance. For this reason I would advise anyone who develops a recurrent problem which limits their ability to increase their training distance to see their physiotherapist for an assessment and possible treatment.

Most injuries seen in runners training for long distances are caused by “too much too soon “, or alternatively, “not enough’ of something else”. The trick is to be able to spot the causative factor early and take remedial action. This action may include a change in the frequency of training, the distances run, or target time. Your trainer or physiotherapist may suggest a specific stretching exercise pattern to elongate tight muscle groups, as well as treating inflamed or injured muscles, ligaments or tendons.

For some, the race just comes along too quickly once they have an injury and they are much better advised to take the option of pulling out before the race and thus guarantee themselves an entry the following year.

Equipment issues

It is important to get the best advice regarding shoes, socks and clothing. Otherwise, the common runner’s complaints of blisters, and chafing can occur all too easily and interrupt a training schedule that otherwise was going well. If you plan to purchase running shoes, be sure to take advantage of specialist technology now available to assist you in your selection.

It is important to determine whether a runner has a neutral gait, or if he/she “overpronates or supinates when running. Colin Warham of AroSports Harpenden adds “…. approximately 75-80% of runners overpronate when running. The selection of the wrong shoe for your running style can lead to knee pain, shin splints and IT band problems which can seriously hinder your running. Our specialist software films your running (on a treadmill), analyses your style and assists us in working with you to choose the most appropriate footwear.”

Other tips to ensure a good fit

• Try on shoes late in the day or after a run
• Snug fit at the heel/no slipping
• Forefoot roomy with wiggle room for toes
• Midfoot under the arch
• Space at the end of big toe

Be sure that your running shoes are well broken in before the day of the race; do not purchase your shoes within four weeks of the race. Remember, as a rule of thumb, a running shoe will last approximately 500-600 miles, so do the maths now!

The finish(ing) lines

There are a number of excellent sources of information on nutrition and hydration issues very specific to long distance running. These include the dos and don’ts of race day dining and finish line food! There are also a number of local running clubs, able and willing to provide useful information, as well as some company to train over those dark, wet and cold winter months!