This year, Ace Health Centre has entered a team for the Gold Coast Marathon. The Gold Coast Marathon weekend is July 6-7 and includes a range of distances for all ages and abilities!
For the kids, there are two races- a 2km and a 4km dash. For the big kids, there are the Gold Coast Airport fun run (5.7km), Southern Cross University Run (10km), Asics Half Marathon (21.1km) and the Gold Coast Marathon (42.2km). Ace Health Centre has a number of entrants in the Asics Half Marathon as well as two runners who are attempting their first ever Marathon,
There are lots of things to consider when you are planning your next (or your first) running event of any length! It is all well and good to have a goal in mind, but you need time to physically prepare your body and your mind for what you will endure on race day.
With the Gold Coast Marathon fast approaching maybe some of you are slowly but surely starting to panic because of the lack of training or because they haven’t trained at all. Something our head physio knows a thing or two about as well!
Scrambling to maximize her preparation time, Amelia compiled a list of things she really needs to get in check BEFORE starting her GC Marathon training program to maximize her chances to cross that finish line on July 7.
Small but crucial little details such as the right footwear, weather or mood, made it into her list. Despite her knowledge as a physiotherapist, Amelia found out the hard way and made mistakes you can avoid!
Here are Amelia’s top 5 things to consider before running. Read them, learn them and never forget them
1. ARE YOUR SHOES THE RIGHT SHOES FOR YOU?
Podiatrist are experts in all things feet! Before you start any kind of new exercise, be sure to make an appointment with a podiatrist.
– assess your gait
– evaluate your current footwear
– recommend the perfect shoes for you
– suggest where to buy the right shoes (we can’t rate anyone higher than Athlete’s Foot Pacific Fair)
– discuss the need for orthotics if required
– flag any biomechanical issues that may require further intervention from a physiotherapist, exercise physiologist, remedial massage therapist or strength and conditioning coach.
2. ARE YOU STRONG AND FIT ENOUGH TO START RUNNING?
Over the years, running has developed a bit of a reputation for injuries. However, most running injuries occur due to overuse. If you continue to run on structures that are not strong enough to take the excessive force that running can cause, you are an injury waiting to happen! Get into the gym and build up some baseline strength and fitness before you attempt to tackle running. If you are clueless on where to start, see a physiotherapist for an assessment and to run a specific strength program.
3. HAVE YOU CHECKED THE WEATHER?
If you want to reduce your risk of injury when running, be sure to not only listen to what the weatherman has to say but also take a look outside on the day. Too hot? Wait till the afternoon to cool down a little. Too rainy? We live in Queensland- it won’t last long. Running in excessive heat is not recommended, especially for novice runners. Save yourself the pain and the risk of heat stroke, and wait for more suitable weather before you take on a run. Running in the rain can create slippery surfaces and puddles- both of which can lead to a fall or trip.
4. ARE YOU FUELING YOUR BODY FOR RUNNING?
We recommend that EVERYONE spends some time with a dietician to create an ideal eating plan for you. Consuming the right food can provide you with the fuel required for all activities, running included. As you then increase your running distances, a sports dietician can teach you more about substrate usage and when gels and fluids may improve your performance.
5. HAVE YOU GOT A PROGRESSIVE PROGRAMME IN PLACE?
Sure you could just run 10km every day from now until the day of the race, but there are far more superior training programs out there. Your training program should allow for enough time for the goal event (hurry up;) ), and should gradually increase work volume. There will be periods of scheduled rest and cross training to reduce the chance of overuse injuries, and it should be malleable, should injuries arise. A physiotherapist, running coach or decent podiatrist should be able to help you out with a comprehensive training program.
If you haven’t started your marathon training, then you have to start now! Amelia’s tips will help you to get the most out of a very short timeline. Who says there are no shortcuts to success?