Come September and all the running enthusiasts head for Blackmore’s Sydney running festival. The colder weather is perfect for long-distance running events. Even though most of these are held towards the latter part of the year, most runners start preparing well in advance. Here we discuss some of the commonest mistakes that long-distance runners make and how to avoid them:
Most common mistakes
#1 Doing nothing apart from running
Most runners are passionate about running and that’s something which is completely understandable. Busy people don’t find it very difficult to lace up their runners and head out for a good run since there is no excessive forward planning involved. It’s also one of the best ways to feel that you have had a very good workout within a very short period of time.
The only problem is that if your muscles don’t have the strength to cope with the overall amount of running you’re doing that can cause a number of issues. If you are considering completing runs for a longer distance, the recommendation is that you should incorporate some resistance workout into your regimen at least twice a week.
This can be done by including some stability training, strength training, Pilates or even a home workout. Bent over rows and calf rises are very good exercises to include into the routine. This is a great way to reduce the likelihood of injuries and you will find there is a distinct improvement in your endurance levels as well.
It’s a good idea to consult a sports physiotherapist who would be able to create a detailed plan for you that includes all these aspects. This will help you get the best out of your running experience, without injuring yourself in any way.
#2 No Rest Periods Factored In
Regardless of the running program you follow, you would eventually increase the total amount of running that you introduce into your routine, up until race day. While this sounds good in theory, it’s also important that you get sufficient time to recover, so your body can make the changes required for better running. Do this every four weeks. Drop the number of kilometres you run that particular week; it can give your body that time it needs to recover. You will also feel much fresher and rejuvenated once you begin to load up again.
#3 Having Unrealistic Running Goals And Following A Running Plan With Pretty Big Jumps
It’s important to find a running plan that works perfectly for you. This is especially the case if you aren’t working with a coach. It’s important to be wary of very massive increases in your training load. You should make it a point to discuss your requirements with your physiotherapist, who will devise a detailed running plan for you that meets your specific needs.
Focus On Getting It Right
The other important aspect to keep in view is that it isn’t good to run with pain. If you feel a niggling pain every time you finish a long run, this isn’t normal; you should not try to push through the pain. It is necessary to get on top of this aspect when you notice it, identify what is going on and fix it in time. This will help you save weeks of angst leading up to the running event. Check out some physio tips runners should follow here.
For any information on the different types of services, we at Insync Physiotherapist provide, feel free to contact us on 02 9569 5145. You can also send us your queries via this online form and we will respond quickly and answer any queries you may have.
Thanks for reading,
Insync Physiotherapy Team
02 9569 5145