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Run Fun
It\'s that time of the year again. With the Bay Run, City 2 Surf and then the bridge run just around the corner.
Everyone has been training hard but remember smart training is better than excessive volume leading to over training and eventual bad results. If you are running 14km everyday this is too much. If your shins are rock solid resembling that of a cricket bat your doing too much. If you find yourself sitting at your office with Asics on gulping down energy gels you may just be obsessed but anyway you get the idea.
So I thought I\'d put together a few simple tips
Hydration- I know its cold and you don\'t feel thirsty but keep the fluids up just 5% loss of fluid can increase heart rate, muscle cramps, body temperature and fatigue not so get when you plan on setting new running records.
Warm Up- A good warm up is important not only to wake you your nervous system but also for injury prevention I know your running but think about what your about to work a few walking lunges, figure 4\'s and ankle work will help with this
Underloading- Once again smart training!!! You don\'t have to run 14km all the time to improve your previous city to surf time or just survive what every your goals is. Work your weaknesses if your legs can only maintain a slow pace try and run a shorter distance faster, do some strength work to increase muscular endurance etc.
Mobility- It is important to stretch post run to help reduce tightness and lactic acid in the muscles you\'ve just smashed against the concrete for the last 45mins. Work on the little things think top of the calves, ITB and quads find a golf ball and get Mobbed!!!
Rest Recovery Taper- Ensure you are getting enough rest he\'s a a quick test measure your resting heart rate and then measure it again in the morning when you first wake up if there is a major difference your bodies playing catch up and its time to have a rest day. In regards to tapering, you\'ve just smashed yourself for the past how ever long waking up early to run, attacking hills etc give your body time to recover so your ready to go at the race 100% reducing training volume a week before or resting a week is never a bad idea.
Hopefully this will help you continue to improve.
Good luck and keep up the good work.
Added: 26-07-2011
