Make sure that your training regime is not increased
dramatically and beyond your capabilities.
Under these circumstances, muscles tend to get very fatigued, way too tight
and micro tears can form impairing tissue function. A longer recovery time is then necessary, which
takes you away from your programme and sets you further back. You are more likely to sustain injuries when
you train, or attempt to compete, way in advance of your conditioning.
Is your warm up adequate?
What is your activity? Are you about to embark upon your long run of the
week? Are you about to do your sprints? The latter would require at least 20 minutes
of warming up. Muscles tend to tear when
they are moved with great force prior to them being made pliable. I recommend getting your heart rate up,
performing dynamic (moving) stretches that mimic the movements you shall be
making, gently jogging and then building up the speed. A slow longer run may be a little more
forgiving to the un-primed body.
Is your cool down adequate?
Did you sprint and then grind to a complete halt? Is your heart rate still elevated? You need to allow your heart rate to come
down and the fitter you are, the faster this shall happen. You can then think about some static
stretches – non-moving stretches. These
help the muscle fibres to move freely, ensuring that there is no stickiness
between the fibres that would hinder
their contraction and lengthening.
Ensure you stretch appropriately. That means not bouncing, not stretching
beyond what feels comfortable, holding for 10-20 seconds, executing the correct
technique and form for the relevant muscle group, and only stretching once
warmed up. Check out these stretching tips.
Train for your chosen activity appropriately. Consult a running coach for advice on
building up a programme suitable for your training needs. Make sure that your programme helps you to
develop the skills that you are going to need.
Your stamina, endurance, speed, muscle conditioning and your mental disposition
need to be challenged adequately.
Have the right gear for the right activity. Wear the correct clothes. Be safe and be seen if you are running in
poor light – fluorescents by day and luminous clothes by night, with a suitable
strap on light. Have lightweight
windproof, breathable and waterproof jackets for wet/windy weather. Insulating layers will be required for the
cold. Technical wicking moisture away
fabrics will be required in milder weather.
Don’t over dress, unless you are conditioning your body to accept high
temperatures.
Wear the right shoes the right way. Are your laces done up properly? Are your laces tied too loosely or too
tight? Are you wearing trail shoes for
slippery and uneven surfaces? Are your
shoes suitable for your feet? Are your shoes the correct size? Consult with a professional running coach.
How is your technique coming along? Have you had some professional help for your
running form? Good technique reduces the
chances of injury and reduces the amount of energy expenditure during
activity. More energy means better breathing,
posture and longer runs.
Are you overtraining?
It is important to perform quality training that prepares you
adequately. What is the point of
excessive training that increases wear and tear, heightens the chances of
injury and side-tracks you from your schedule because of excessive fatigue?
Watch those cambers, they can put pressure on your knees.
Don’t slip up – watch the terrain, especially as you get
fatigued. Run with lights, or by good
moonlight, just make sure you can see what’s underfoot.
Is the caffeine making you jittery? Too much caffeine can make you uncoordinated
and accident prone. The effects can be
similar to drinking too much alcohol.
Are you fuelled adequately?
Do your muscles have the energy required of them for the demands about
to be placed on the body? Are you hydrated?
Oh, and I nearly forgot, find yourself a good Sports Massage Therapist and keep those muscles in tip top sporting condition! Eva Evangelou, your dedicated Sports Massage Therapist.
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