With the biggest Shire-based running event less than six weeks away, the time to prepare yourself for the Sutherland 2 Surf 2016, is now! Whether you’re a runner or walker, there’s something here for everyone.
Training - A good guide is to run (or walk) 4 - 6 times per week, increasing load in regards to distance and times, and by no more than ten percent each week. Tapering in the last couple of weeks before the run is also important to give your body time to rest and recover.
Sleep - Getting enough rest, and sleep in particular, is an important part of any well-balanced training plan. Sleep is the time when the body’s muscles repair and grow, becoming stronger. Establish a solid routine of getting around eight hours’ sleep per night and do. something that helps your body wind down and prepare for rest, such as having a cup of herbal tea before bed.
Nutritionand Hydration - Protein, carbohydrates and healthy fats are all important to provide your body with the energy needed and repair muscles. Avoid eating lots of processed foods or consuming too much alcohol. Fluids keep many aspects of your body running efficiently and a lot of water is lost from your body during training so be sure to replace this after your runs. Also get in the habit of drinking water throughout your day to keep hydration levels up.
Shoes - Do not leave it until race week to get new shoes; get them now! A running gait assessment by a podiatrist, physio or running shoe specialist is advisable. They will watch you run and observe how your feet, ankles and legs move together. From this, the expert will recommend which type of shoe best suits you to help avoid injury and minimise nasty blisters!
Compression – Compression garments fit snugly around the muscles causing faster blood flow and oxygen delivery, and delaying the anaerobic threshold. When this happens, more work can be done before levels of lactic acid slow running performance. Compression garments can also be useful in recovery after your run, helping to flush out the build-up of lactic acid faster, resulting in less muscle soreness and faster muscle recovery.
To get the most out of your Sutherland 2 Surf 2016 training and to help aid your recovery, try QRS compression garments. Shop now - https://www.quickresponse.net.au/
