With your choice of 10km, 21km and 42km it’s perfect timing to discuss your training program and progressive loading.
If your training load rapidly increases resulting in fatigue, your risk of injury more than triples!
- Consistency is key!
Spikes in training plans, or weekly increases in training load of more than 10% are associated with increase injury risk.
Well developed fitness and a progressive written training load provides the best way to protect yourself from injury.
- Rotate your runners
Using a variety of shoes and training on different surfaces helps vary loading patterns and therefore reduces overuse of one muscle which can lead to injury.
Running causes increased muscle stress and fatigue which post run can cause stiffness and over time can lead to muscle dysfunction. It’s important to stretch, especially post run when your muscles are still warm as this will allow for a deeper stretch and improve flexibility as well as reduce muscle soreness.
- Listen to your body
Rest days are just as important as training days. Training through discomfort or pain can set you back for a longer period of time, be smart with your training and if required consult a physician for a quicker recovery.
For any more training tips or an individualized assessment on run technique get in touch today.