City to Surf

The most beautiful running course (http://perthcitytosurf.com/perth/) is back at the end of August 2018!

If you are thinking of running a half or a full marathon, training is crucial. It is never a good idea to turn up to an event like that without having put your body through the necessary steps. Ideally, give yourself at least 16-20 weeks of training or longer if you have the time.

Here are some important tips to take on board when training for a big race. Bear in mind this is general advice only, and may slightly change depending on your ability and goals:

• Run 3 – 5times per week and gradually increase your weekly mileage
• Make sure you give yourself rest days
• Beginners start at around 20-30km per week and gradually build up to 60-65km by the end of your training
• You don’t necessarily need to complete the full race distance before the event itself
• Do some hill runs, sprint training, tempo runs (maintaining a sustained consistent pace) and do a few runs at race pace (10-15km/hr depending on your goal). Running as quick as possible every time is not going to improve your performance and will increase your risk of injury
• Do a couple of long runs closer to the end and mimic exactly what you will do on the day: get up at the same time as the race day, wear the same clothes and shoes, eat and drink what you think you will on the day.
• Carry out strength training during your training, especially around your hips and glutes
• Stretch and/or use a foam roller between your runs
• Make sure you get appropriate footwear and ensure you wear them a few weeks before the run to ensure your feet are used to them

Please contact Lifecare Joondalup Physiotherapy on 9301 4711 if you would like to book an appointment or find out more information.