HBF Run for a Reason - Pre Run Preparation

With the HBF Run for a Reason 2016 fast approaching, now is a great time to

revisit some principals around preparation for the big run. Or for any training

session for that matter.

There are plenty of different components that will help you to achieve your goals

on the day. From running gear and footwear, to sleep, to the weather that Perth

decides to put on for us on the day, it all counts towards turning this into one of

your best runs yet. Another critical part of your preparation is of course

nutrition and hydration. For some great and very practical info on this, I would

strongly suggest checking out this excellent blog by dietician, performance

specialist and friend of Perth Run Collective, Julie Meek

http://www.juliemeek.com.au/2012/05/run-for-a-reason/

From a physical preparation standpoint, there are some great (and simple)

strategies that you can implement before you run that should have you feeling

ready to go as you cross the start line.

Trigger point release and foam rollers

In the days and hours leading up to the race, spending time on your foam roller

and/or trigger ball can free up some of those tense muscles around the hips,

thighs lower legs which will allow for longer strides and a more energy efficient

run.

Try the following 16 minute routine for starters:

1. ITB

Move your body slowly along the

foam roller, so that you get pressure

from the bony part of your hip to

about 10cm above your knee

repeatedly.

Repeat for three minutes each side.

2. TFL

With a tennis ball, golf ball, cricket ball or

specific trigger point ball (depending on

your tolerance) position yourself like this

and try to get the ball on the fleshy part of

the front and outside of your hip.

(NB you should not be feeling this on the

bone)

Hold for 2 x 30 sec each side

3. Glutes

With one leg crossed over the other

(see picture) find the fleshy part at the

back of your hip (glute). With a trigger

ball, position with the ball’s contact

point on the glute. (NB: you should not

be feeling this on the bone)

Hold for 2 x 60 sec each side

4. Calves

Roll your body up and down along the

roller, this time feeling pressure behind

your knee to about 10cm above your heel

Repeat x 2 mins each side

Neural mobility

Particularly early in the morning, your nerves can still be a bit sensitive and need

some waking up, which will contribute to a feeling of general stiffness through

the low back and legs. Try this activity in the last hour before you start your

run...

Starting position:

Slumping on a table or chair with

chin to chest and knees bent at

about 90°

Keep your knees and heels together.

End position:

One leg out straight with toes pulled

back towards you. You should feel a

gentle stretch in behind the knee, back

of the thigh and perhaps in your back.

Return to start position and repeat on

other side.

Repeat this exercise 20 times on each leg

Dynamic warm up

Our bodies have lots of physiological systems that all need to “ramp up” as we

approach the start line. Breathing rate, heart rate, adrenaline levels, lung volume

and body temperature all need to increase before you start the run to ensure that

the first 10 minutes isn’t spent catching up (and therefore working harder than

you need to!!)

A dynamic warm up done as close to the race as possible is ideal. Whether it be

10 minutes on a bike or a five minute walk/jog to the start line, this will take care

of all these other things and have you poised and ready to go with little effort.

I hope that some of these tips make for a great run for everyone. All the very best

with whatever distance you are taking on this Sunday!!!

Dave


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