City2Surf Countdown! A Month Out and Feeling the Pinch? Don't Let Niggles Sideline You!

The excitement is building! With the City2Surf just over a month away, many runners are ramping up their training, pushing themselves further and faster. This is fantastic – dedication is key to achieving your race goals. But with increased intensity comes a higher risk of those niggling aches and pains morphing into full-blown injuries.

Don't let a small annoyance turn into a race-day disaster!

If you're starting to feel a bit off – a twinge in your knee, tightness in your calf – don't ignore it. Here are some key strategies to help you navigate these "niggles" and ensure you reach the City2Surf starting line feeling strong and ready to conquer those 14 kilometres:

1. Dial Down the Intensity:

Your training plan likely includes high-intensity intervals or tempo runs to boost your speed and stamina. While these are important, if you're feeling a niggle, it's time to ease off the gas.

• Replace some high-intensity sessions with easier runs at a conversational pace. You should be able to comfortably chat with a running buddy during these runs.

• Reduce the duration of your high-intensity workouts. If you were doing 4 x 800m intervals, scale it back to 3 x 400m intervals.

2. Prioritise Recovery Over Volume:

Training volume is crucial for building endurance, but right now, your body needs a chance to recover from those niggles.

• Consider swapping some of your running sessions for low-impact cross-training activities. Try swimming, cycling, the elliptical, or aqua jogging. These activities maintain your fitness while giving your joints a break.

• Don't be afraid to take an extra rest day. Sometimes the best training session is no session at all!

3. Embrace Softer Surfaces:

The pounding on hard pavement can exacerbate niggles. Consider incorporating some of your training runs on softer surfaces like grass, trails, or a running track. This can help minimise stress on your joints.

4. Rest is Your Best Friend:

Your body needs adequate time to repair and rebuild after each training session. Aim for 7-8 hours of quality sleep each night.

Remember, prevention is always better than cure!

If your niggle persists despite these adjustments, don't hesitate to book in for a session with a Physiotherapist or Exercise Physiologist. These professionals can assess your niggle, recommend specific stretches or exercises, and address any underlying issues to help you get back to training pain-free.

Don't wait until a small problem becomes a big one!

Contact us today and let our team help you stay on track for City2Surf success!