The big event of Sydney “City 2 surf” is just around the corner! If you are preparing for the run or looking for a program to help you improve your running and prevent knee, shin, lower back pain or foot injuries, here are some tips that will help you improve your technique.
1. Follow a Structured Training Plan
Transitioning from walking or jogging regularly to running 5km or more is a realistic and objective goal for most individuals. However, City 2 Surf is a 14km race, which can pose injury risks if not approached correctly.
Consult with your physio, exercise physiologist or personal trainer to formulate a tailored program to help you build up your running endurance safely. This will help keep you motivated, safe and right on track.
As a general guideline, you can increase 5% of your running distance weekly to minimise risk of injury.
2. Incorporate Cross-Training and Core Strengthening
Running long distances requires strong core muscles, including your strength and mobility in your hips, pelvis, back, and torso, to maintain an efficient and safe stride. Cross-training can help strengthen these areas and give your body a break from the repetitive impact of running.
For ideas of exercises please see the link below.
3. Incorporate Stretching and Mobility
Stretching is often overlooked but is crucial for maintaining health, enhancing performance, and improving overall comfort. Begin each run with 5-10 minutes of dynamic warm-up exercises and conclude with 5-10 minutes of static stretching post-run. Dynamic warm-ups can include:
- front and back leg swings
- side-to-side leg swings
- walking lunges
- side lunges
- skips
Perform each of these exercises 10-20 times.
Post-run stretches should focus on hamstrings, quads, calves, abs, and back, holding each stretch for 30-45 seconds. – check out our Instagram for more running stretches.
4. Include Hill or Step Training
There are many benefits of including step and hill training in your program. Hill or step repeats can improve overall performance via streamlining your form, stride length and cadence.