Top Tips For Running 10K
Here at LB Physiotherapy on Chorley New Road, Bolton, we’ve been seeing patients training for the Manchester 10K. With the race on the horizon, we wanted to share with you some of our top tips to ensure you stay injury free in the final phase of your training.
With three weeks to go to race day (eeeeek!) it’s important to look after your body around the runs, making sure you make it to the start line in tip top condition.
For those who have completed a race before, the buzz you get on the start line is a great feeling isn’t it? Getting to the start line to experience that feeling really is a massive achievement.
For those who haven’t participated in the event before, just enjoy it, you’ve done the hard work already, take it all in and don’t get giddy at the start and set off too fast! :)
With the Manchester 10K in mind, we have put together our ‘top tips’ to help you with your training.
Top tip 1: Stretching pre and post runs
Stretching is a fantastic way to reduce the negative effects of running on your legs. As the miles increase, the legs go through a progressive overloading process. This process is required to strengthen the legs and prepare them for the race ahead. A by-product of the overloading process is muscular fatigue and tightness. Stretching pre and post runs will help to reduce muscular fatigue and tightness.
Pre run we advise a simple dynamic stretching routine. This can be performed 30 minutes before the run or just before you go out for your run. Research is currently suggesting the most effective time to stretch pre run is just before the run. Factoring a dynamic stretching routine on the same day as a run will warm up and prepare the muscles for the run ahead along with helping to reduce the tightness post run.
Post run we advise a static stretching routine to help reduce the negative effects of running on your legs. A static stretching routine will help to reduce the muscular tightness that builds in those legs. A static stretching routine can be performed the same day or within 24 hours post run. The current research isn’t clear on the most beneficial time to stretch post run, so get it done when you can. It’s better to do it than not do it at all J!
Top tip 2: Footwear
Footwear is very important when running. Appropriate footwear needs to be worn at all times and changing trainer style this close to the 10K could be disastrous. Your feet and body get use to running in the same/certain footwear, so don’t go changing those trainers for a shiny new pair at this point. If you feel your trainers are worn or they are visibly falling to pieces, make sure you get like for like. By keeping your footwear the same, you will help to reduce the chances of your footwear causing pain, helping to avoid any niggles pre-race day. Current research suggests you should change your trainers every 400-500 miles, so as long as you are within those guidelines, resist those shiny new trainers!
Top tip 3: Taper
Tapering involves reducing your mileage, a week prior to race day. Everyone likes to do things differently, and there is no right or wrong way when it comes to tapering, it’s all personal preference. Based on our experience and professional opinion we would advise reducing your mileage the week before the 10K run. Two runs the week before the race will help to keep the legs ticking over while keeping them fresh, but keep each run under 4K. By doing this you are reducing the odds of picking up an injury from now to race day, along with giving your legs chance to recover and putting yourself in the best possible state come race day on Sunday 19thMay.
Top tip 4: Foam Rolling
Foam rolling is a great way to reduce the chances of picking up an injury in the final three weeks of training. Foam rolling your calves, hamstrings, glutes and quads three times a week will help to reduce any muscular tightness in those legs. In our experience, muscular tightness often cause niggles, discomfort and pain when running, so get using the roller to help reduce the tightness, thus reducing the chance of picking up any issues pre-race day.
We hope our top tips help you to complete the Manchester 10k and we wish you all the best on Sunday 19thMay. It is a fantastic experience with an awesome atmosphere so we know you’ll enjoy it!
LB Physiotherapy is located at 13 Chorley New Road, Bolton and was founded by friends, David and Stephen. We are a Greater Manchester physio clinic that specialises in injury prevention for athletes, sports injuries and of course any aches and pains related to running. Of course, we hope that your race will be injury free but should you need any physio advice or treatment, please do not hesitate to contact us on 01204 800727.