A sound training schedule builds progressively responding to adaptation and overload, on the body, over a number of weeks. Frequency of training (number of sessions per week) and duration of the sessions are key to the successful completion of any race or competition. Starting your training early with short duration running is good practice. Training should then intensify up to 10 days prior to the race and then taper to approximately 48-72 hours prior to the race event. Therefore athletes, or beginners, should aim to do an equivalent 10k distance approximately 10 days before the race and then allow the body to recover for 48hours before performing light exercise up to 48 hours before the race. If this is managed, with a suitable hydration and nutrition schedule, the athlete should be well prepared for the event.
Appropriate hydration, nutrition, warm-up, cool-down, footwear, stretching (pre and post; dynamic and static) and progressive training are all key elements to a successful and injury free experience of a 10k event. Never run a competitive event wearing new footwear. Although this may make you look good one of the most common injuries preventing event completion are 'blisters' as the foot, sock and shoe find their natural grove and movement. This causes skin irritations such as blisters. Train with the new shoe within your training schedule and do this steadily. A good training schedule can not only train the body but can train the shoe/sock/foot interaction. Cramp is another common injury condition that prevents completion. Progressive training helps to 'educate' the body on the physiological demands of any sport and most notably road racing. Preventing cramp is based around the body replacing fluids as and when they are lost so hydration is a key factor. If you find yourself thirsty, as you are completing the event, then the body is already de-hydrated so small regular fluid intake is the best practice and will prevent the 'thirst factor'. Research suggests 125-175ml of water/fluid every 7-12 minutes will help the body maintain a balanced fluid level (depending on the environmental conditions). A warm day will require a higher frequency of fluid intake not quantity at any one...so small amounts regularly is the key. One final point, linked to hydration and cramp, is clothing. Some individuals could be running the event for a charity and may therefore 'dress-up' in a heavy fabric costume on the day. Please ensure that you do some form of training wearing the full costume so that the body can start to adapt to this additional demand.
Stretching is an imperative part of any training schedule and injury prevention routine. Most individuals are aware that stretching before playing any sport is important but so is stretching post the event. Similarly most individuals believe that static stretching is useful, and rightly so, but dynamic stretching is something to include pre event whilst the static stretching is something to consider post-event. Stretch all the muscles and tendons around every joint pre event using simple and controlled dynamic movements. Replicating the movement through dynamic stretching eg. leg swings, not only helps to stretch the muscles around the knee and hip but also begins to get the whole limb prepared for the movement to be experienced throughout the 10k race. As the bulk of the movement in a 10k will be lower limb then the focus on dynamic stretching should be around the ankle, knee, hip and lower back so steady dynamic movement around those joints is a positive consideration. The dynamic movement also aids in the whole warm-up process via blood circulation. Post event static stretches, holding each stretch for 8-10 seconds, is also imperative to help reduce stiffness that may occur 48-72hours after the event. The dreaded DOMS (Delayed Onset Muscle Soreness) can be alleviated, to a certain extent, by stretching periodically every 2-3 hours post event. Being disciplined in this way can reduce the pain associated with DOMS and return the athlete/competitor to full pain-free movement quicker.
Sport Therapy & Rehabilitation Clinic:
The Sports Therapy & Rehabilitation Clinic based at Plymouth Marjon University is specifically concerned with the prevention of injury and the rehabilitation of our clients back to optimum levels of functional, occupational and sports-specific fitness, regardless of age and ability. Open to the public, this is a dedicated therapy and rehabilitation learning environment for students undergoing their final year on our accredited BSc (Hons) Sports Therapy and BSc (Hons) Rehabilitation in Sport and Exercise degree programmes.
We offer a range of treatment options including soft tissue therapy, taping and bracing, electrotherapy and exercise based rehabilitation and we have access to regularly maintained, cutting-edge equipment. Our price per session is £12.50 and we are open Monday - Friday at various times, including most evenings.
To find us please come to Plymouth Marjon University Sports Centre. If you have any queries or would like further information please contact the Clinic Supervisor Alex Walker on 01752 636836 or email firstname.lastname@example.org.
Plymouth 10k runners will receive a 50% off treatment. To claim your treatment you will need to contact Alex Walker email@example.com and provide email confirmation of your place in the race.
Head of Sport
Faculty of Sport & Health Sciences
University of St Mark & St John
T: 01752 636700 (ext: 8615)
If you haven’t taken any form of regular exercise you are strongly advised to see your doctor before embarking on competing in this challenge.
If you have a medical condition or you are on medication please either;
1. Put all the details on the reverse of your race number, along with emergency contact number. There is a prepared template on the reverse. Also put a cross on the front of your number.
2. Send your details to firstname.lastname@example.org we can pass this on to our Medical Manager. This data will not be shared with any other third party.
You can find other useful information out on www.runnersmedicalresource.com this site provides information on training programmes, hydration and lots more.