Author: Josh Naunton, Physiotherapist
Only twelve weeks to go until this year’s Fun Run. Now is the perfect time to jump off the couch and start running towards your goals. Whether you’re contemplating the 5km run/walk, 10km run, or looking to impress by conquering 15km, it’s important to put in some preparation to get over the finish line. Working out what it is you want to achieve, will help you plan and prepare in order to reach those goals on the day. You can read more about setting goals here.
The earlier you start the better. This will allow more time for your body to make all those valuable training adaptations, enabling more oxygen to reach your muscles when it counts most. It’s important to gradually build up your training, this will help you avoid any unnecessary set backs along the way. So if exercise isn’t a regular calendar item for you, be sure to start with a short walk or a short run, just be sure to start. You’ll soon feel better for it with an increase in all those wonderful endorphins. You should be aiming to build up to 30 minutes of exercise on most days of the week. If you’re returning to running after a break, make sure you gradually build up your distance and intensity. Don’t attempt to run 10km without some preparation and planning.
Once you have started your preparation, blown off those cobwebs and managed to get some kilometers in your legs, you need to keep motivated and stick to your plan. Many of the best athletes around the world have reached the pinnacle of their sport because of their determination and motivation. Michael Jordan said, “Some people want it to happen, some wish it would happen, others make it happen.” And from Lionel Messi, “You have to fight to reach your dream. You have to sacrifice and work hard for it.” Perhaps you’re not Michael Jordan or Lionel Messi, but that shouldn’t stop you from sticking to your guns and persistently making the effort one step at a time. If the cold weather is holding you back, maybe you could walk or run with a friend? We all know that we’re more likely to leave the excuses behind if we have some one to hold us accountable.
Along the way you may come across some hurdles and it’s important that you know when to push on and when something might be a serious set back. It’s normal to expect some soreness that can last up to a day or two afterwards, particularly if you are increasing the intensity of your exercise. If you have any soreness that is increasing in severity each training session, you need to act upon it. Likewise, if you have any unremitting pain, it’s important to address it early before it has a bigger impact on your preparation. Getting the right footwear goes a long way to preventing injuries during your preparation. It is often a simple change to make and can mean a big difference to your training.
Most importantly, it is the Bendigo Bank Fun Run, Run for Health. So enjoy yourself and have fun along the way.