Reach your Full Running Potential

Reach your Full Running Potential

With the success of parkrun in Mildura, Id like to give a few tips to assist you with reaching your full potential. Mixing up some of your training runs to work towards getting your personal goals is easy and can be a really fun journey. Whether your goal is to break 40 minutes or 20 minutes a few simple tips can help get you there.

Increasing weekly volume without causing injury- The main priority is to increase training load while avoiding injury. A general rule is no more than 10% weekly increase per month. So if you’re training 20km/week, every 4 weeks increase roughly 10%. This becomes very important when people are covering 100+km weekly. Another option is 3 week cycles. Being 2 weeks of hard training followed by 1 week of rest and recovery. Consistent running will equal those big rewards!

Thershold run- Thershold running is maintaining a uncomfortable pace for a set period of time or distance.

Speed work- Working on overall speed so you can hit at and above the pace you wanna run to break your pbs. Such session might include- 3x1km reps at current 5km pace. 5x200m sprints at your upper limit.

The Long run- once every week you should be aiming to include a long run. The important part here is its easy running! You don’t wanna go breaking your body covering the long run. Everyones long run will be different, some might be 30 minutes at 6min/km pace and others might be 2.5 hours at 4:30min/km pace.

Rest and maintaining yourself. Rest days are the most important part of your training! Also remember to get those massages/myotherapy to assist your body with recovery. Keeping on top of your well being is the most important part to being able to train consistently.

Winter Sports

Winter Sports

The winter sporting season is well and truly underway here in Sunraysia- a busy time of year for many families getting to and from training, events/competitions and games.

This time of year brings another set of challenges for the people participating in sports and activities-
this being a more easily compromised immune system due to the cold weather. In
combination with the fatigue that activity can bring, this can play a huge part in someone becoming unwell or injured.

So how do we prevent these injuries and illness? The key is to ensure that you have plenty of good quality sleep, a nutrient packed diet with adequate hydration and to the pre and post-match/game/competition recovery is being performed.

This can be a challenge, as the one thing this all requires is time- but if you make the time and put in the effort, your body will thank you for it and you will notice the difference long-term.

In some more detail specifically for preventing injuries- if you are mid game and something occurs that may involve you feeling like you have injured an area, then go with your gut instinct and stop. You may not feel too sore at the time, but you can increase your chances of creating further tissue damage- which may only be minor, but that can instantly become a lot more serious if you push on and continue to participate- especially if you have injured that area before, meaning a longer recovery time and in the more serious cases, significant time away from the activity that you enjoy.

If you only have “niggles” or areas that are noticeably tight or giving you a bit of grief, do not ignore those! They too need attention- otherwise they would not be on your mind.

Ensure you perform some sort of recovery- this being some or a combination of stretching
thoroughly, using recovery tools such as foam rollers, spikey balls, tennis balls, water immersion or heat depending on your preferences, to help with managing muscle tension.

Regular treatment can also be very useful for anything that may linger beyond these
recovery techniques and help keep you moving long term. These are the more physical
methods to assist recovery- there may be other gaps such as inadequate nutrition whereby certain nutrients such as vitamins or minerals may be lacking or not enough sleep for example.

This may seem like a lot of work, but the key is to keep you performing the activities you love. At the end of the day, the science states that exercise or movement is the key to life and that prevention is far better than a cure!