Chris Grayson, experienced -marathon runner and pacemaker, joins us with a weekly blog to help you prepare in the lead up to Run Killarney 2018.
To date Run Killarney has athletes from 18 different countries competing in what is becoming an international festival of Running. Many running clubs and groups from all across Ireland are coming to Killarney to take part in Ireland’s most beautiful road race. We are looking forward to welcoming more than 2500 athletes for one of the country’s biggest running events.
At the first sign of injury or niggle most runners have the same reaction – ignore it and keep training thinking it will go away. Taking the time to find and fix an injury before it becomes chronic will give you a better chance to train injury free. There are lots of great physiotherapists in Kerry that are experts in sports injury’s especially running. Here are my tips on preventing injury.
A rest day is extremely important when it comes to avoiding injuries. You should have at least one complete rest day in a week along with a recovery day where you could swim, walk or cycle. Listen to your body, if you feel tired on a day where you’re meant to be doing a quicker paced run (speed work or fartlek) then don’t. Run very easy or take the day off.
Warm-up / cool-down
By warming up you increase your heart rate gradually and your muscles will be warm and flexible resulting in being less prone to injury. 10 minutes warm up would suffice and prepare you for the training ahead. Equally as important is cooling down, at the end of a run where your heart rate was elevated to aerobic or anaerobic levels you should ideally spend 10 minutes or so running very easy or walking in order to allow your heart rate to decrease slowly back to its normal rate.
Gradually increase mileage
Don’t be tempted to increase your running distances or paces too quickly. Stick to your training program. The general rule of thumb is not to increase your running distance by more than 10% a week. After a hard run it’s vital that the next day’s activities should be an easy day. General rule of thumb is hard run/easy run/hard run/easy run and so on.
Maintain / improve flexibility
A lack of flexibility is a big contributor to injuries. Introducing yoga or Pilates into your training plan can help gain strength and flexibility.
Many new runners don’t undertake any form of strengthening work for their legs, thinking that all the running they are doing will be sufficient. Strength training is essential for preparing the body for training and racing.
“Remember if you don’t quit you can’t fail”
Final places remaining register online www.runkillarney.com or by calling into O’Sullivans Outdoor Shop, New Street, Killarney.