Health & Tips
So This is Your First Race
Don’t be nervous – We have some handy tips below to guide you as the 2017 Kilmovee 10K draws closer!
Training:
- Mixing up your training is key as your body must react and adapt, making it stronger. By altering training sessions and surfaces you are helping to prevent injury. Continue to build on your current fitness level with not only endurance sessions but short speed intervals, tempo runs and some hill sessions too.
- Don’t underestimate the importance of weight training. Focus on lower body compound movements, like squats and lunges. Ensure you train the core muscles in the lead up to the race to improve posture, trunk stability and efficiency of gait.
- Always warm-up and cool-down.
What to wear:
- You don’t need to invest in the most expensive trainers if this is a new venture but do ensure you are protected.
- With the unpredictable Irish weather it is best to wear a number of light layers. If needed then you can remove layers, leave them at a water station and they will be brought back to the finish area at the end of the race. If warm and bright a t-shirt and shorts or capri leggings will work best. If breezy, cold or raining choose a t-shirt or fitted sports top under a long-sleeve t-shirt, full length leggings and a shower-proof jacket. If you need to purchase any new running gear check out the local sports shops or take a look at Amazon
- Make sure the apparel you choose is lightweight, breathable and moisture wicking – this will take the sweat away from the skin keeping you cool and dry – allowing your body to perform at its optimum. Jackets should be shower-proof only as completely water-proof clothing tends to be less breathable and this will cause overheating and discomfort.
Recovery:
- Hydrate appropriately – as training increases so too should your water intake, if you are struggling now don’t worry this takes practice and you will get better. Buy a water bottle and carry it around as if it were your newborn baby, you go nowhere without each other! Tip: sip, don’t gulp.
- Eat right – if your diet is poor your training will suffer. Make a note of what you are eating, cut down on sugar, processed foods and alcohol to help you train harder and feel better. Remember food is where you get vitamins, minerals, fibre and energy.
- Help your body heal – supplements like whey protein or recovery shakes are advised post-training as they can be quickly absorbed by torn muscles, allowing them to repair and become stronger.
- Mental vs physical battle – “mind over matter” is an excellent strategy that is not be underestimated. Controlling your emotions and pushing through tough patches will strengthen both body and mind.
Race Day:
- Don’t get carried away with crowd, there will be a rush at the start but remember to run your own race. Pacing is important if you want to perform to the best of your abilities.
- Before the gun goes for the race start try to relax, chat to fellow competitors, don't forget to join in the warm-up and just soak up the atmosphere. Savour the moment because at that point you won’t be a “race-virgin” for much longer!
- Stay positive and motivated throughout the race, your goal should be to enjoy the day and finish without injury or incident. Don’t fret over making a time – making the Olympic team is not a priority, just yet anyway!
Click on the Next tab for a Training Guide for first timers... and those of you who need a refresher!
- As you increase your mileage, muscular aches and ‘niggles’ may occur, therefore build up gradually.
- Never increase your mileage by more than 10% in a week; and never increase both speed and distance in the same week.
- If the increasing mileage proves too tough, take an easy day or rest, this will allow your body to refuel and recover.
- Vary your running surface and direction of your runs.
- You don’t have to run all the time; include cross-training into your programme with cycling, rowing and swimming.
- Include resistance and core training into your programme, this will aid in preventing low-back, hip and leg/foot injuries.
- As your fitness improves it will feel more natural to train more often, and enhance your chances of enjoying the mini marathon experience.
- Replace running shoes regularly; look under the soles for wear and the mid-sole for over-compression. It’s better to vary between two pairs during your preparation. Go to a specialist sports shop for advice on the best running shoe for your foot type, it’s an essential expense!
- Increased back/leg aches and pains may be a sign that your running shoes need to be changed.
- Orthotics (permanent insoles) are often used by runners to help prevent common running injuries. Check with your local Chartered Physiotherapist for a biomechanical assessment to ascertain if you require such insoles in your running shoes.
- Warm up adequately with easy running to prepare your joints and muscles for your race pace, include stride outs, high knee lifts, heel kicks and trunk twisting.
- Perform static sustained stretches after running to minimise muscle soreness and joint stiffness. This helps to prepare your body for your next running session.
- Keep a training diary. This is a useful way of monitoring last year's form and your training prior to an injury. Use the information to prevent the same pitfalls and to plan your next running programme.
- Never run if you feel unwell. Do not attempt to catch-up on lost mileage after illness/injury. This can cause further damage and result in a longer period off running. Better 3 to 4 days of rest than 3 to 4 weeks of frustration!
