Comrades Supplement Comrades Training and Info Guide, January 2014 | Page 24

INJURY PREVENTION Get to the Start Injury-free! They say that running the Comrades is tough, but the months of training in the build-up to the race are the most gruelling part of the journey: Early mornings, hill sessions, speed work, and getting in the heavy mileage so that you’re prepared for 89km. So here are a few tips to stay injury-free as you train for the Big C on 1 June 2014. — by Ray Orchison F irst and foremost, don’t sabotage your hard training – injuries that are picked up in the months leading up to Comrades are most likely from doing too much, or not listening to your body. Remember, almost all running injuries are gradual in progression. They become gradually and progressively more debilitating through various stages and it’s important to recognise when treatment is required. Runners can be a stubborn bunch, however, so make sure you spot the signs and act wisely! Train With Your Brain • that fits into your lifestyle and how your body works. Make sure you introduce rest days. Volume and intensity need to be backed by recovery periods. • Stick To What You Know • • Self-Manage the Niggles • • • Images: iStock • Become aware of every niggle and ache. Niggles before or after a run can usually be dealt with at home with sufficient rest, stretching and ice. Go to your doctor if the pain persists every time you’re out on a training run – if it keeps you from your run, or interferes with your run, then an expert is needed. While you’d like to stay away from too much rest and recovery if you pick up a niggle, make sure you give yourself enough time if the pain is felt through your normal day (outside training). Don’t push through it. If you experience pain, don’t push on for another kay. No use in damaging a muscle further! 24 Comrades Supplement 2014 Outline a specific training schedule • When it comes to shoes, make sure you stick to your tried and tested pair. Don’t get a new pair too close to race day. Now’s the time to test your running, not your shoes! Avoid all other activities that have a high potential for injuries, and definitely don’t introduce new activities. Now is not the time to participate in sports that may end your Comrades before you even get to the start, e.g. soccer, mountain biking, trampolining etc. Sometimes pushing through the fatigue is what you need to do to prepare for the mental challenge of Comrades, but make sure you listen to your body. Recognise when it’s safer to back off and rest. Mark your days. If you’ve had a hard Monday run, follow it up with an easy run the next day, and so on. • Avoid doing too much, too fast, too soon. Just like Comrades race day, training is gradual. Slowly but surely the distances and intensity will increase. Ease into it! • Build up slowly. Don’t up your mileage by more than 15% during your training week. A slow build-up makes for a steady machine. • Every athlete has an ‘injury history,’ so you will know what to look out for and how hard to push yourself. Also, make sure you keep in touch with your ultimate goal here. Comrades is your end goal, so don’t go too hard in your qualifier s or training runs. • Stay consistent and wise – don’t run through pain because you need to get through the kays you’ve set yourself as a target. There won’t be a start if you’re not smart. Avoid the trails or terrain that is slanted. You don’t want to step incorrectly and twist an ankle. Levelled routes also align the hips and there’s less shock on impact.