The Bellarine Sunset Run is fast approaching. Whether you are completing the half marathon, 10.5km run or 4km walk/run, now is the perfect time to make sure you are tracking along nicely in your preparations and remain both pain and injury free in the lead up to and throughout the event.
Alice’s Top Tips…
1. With the run only 4 weeks away, you will be wanting to get some longer runs under your belt. However, it’s still important you get in those rest days, particularly after the longer runs to ensure your body recovers adequately and you reduce your risk of injury. Cross training days can be a great form of active recovery. A bike ride is a nice way to recover from the runs you do during the week, while still getting km’s into the legs.
2. Address any injuries now so that they don’t sideline you later. Just because you have a niggle now, doesn’t necessarily mean you won’t be able to participate in the run. Getting onto an injury early means that you can take it into consideration when training. A health professional such as a Physiotherapy, Osteopath or Podiatrist will work with you, and help you to achieve your goal. Early injury management could be as simple as modifying your training program, designing an appropriate warm up/cool down, or looking at your footwear. The sooner you get onto an injury, the sooner you can implement a management plan and give yourself the best possible chance to complete the run.
3. As mentioned above, footwear can be vital in the management of injury, as well as prevention. Ideally you will have run at least 100kms in your runners before partaking in the run, meaning that if your shoes are looking a little worse for wear, now is the time to update them. When buying new runners it is important that they are fitted to your needs. Meaning, if you want to run in them, then have them fitted to your running gait rather than just walking. This will help ensure that you get the shoe that is the best fit for you. We recommend having your shoes fitted locally by the team at Active Feet in Ocean Grove.
4. Work out how you will stay hydrated. The Bellarine Sunset Run does not provide any disposable cups, meaning that you will have to carry your own foldable cup or other alternate water vessel to top up at the re-fill stations. Evening runs are typically warmer than morning runs, so be sure to adequately hydrate before the run. Ice blocks in hydration back packs can help ensure your fluids stay cool, and it may be beneficial to carry some electrolyte sachets to ensure you stay hydrated throughout the run.
5. Given that the run falls in February, the temperatures are often high come race day. If possible and safe to do so, try to get a few training runs done in warmer conditions. This will help to condition your body to the warmer temperatures and prevent heat stress on the day. But of course with warmer temperatures comes increased fluid intake, so ensure you stay well hydrated during your training runs by following the tips mentioned above.
The Bellarine Sunset Run combines all the things we are passionate about in one event. Running, the amazing landscape, food and an icy cold cider to top it off. Not only that, but it helps to raise important funds for the Bellarine Community Health Youth Services and their headspace program.
To everyone partaking in the event, well done and have a great run!
Pro Feet Podiatry & Active Feet