17 Jul 2010
The 2010 running and triathlon season is upon us, and with major events in Sydney such as the City to Surf, Sydney Running Festival and the insanely tough Oxfam Trailwalker now only weeks away it's a good time to stop and think about injury prevention.
This time of year physiotherapists and massage therapists clinics are full of athletes who have taken on "too much, too soon". So here are just a few tips to getting prepared for your events whilst minimising the chance of injury.
* Get the right equipment for the task - Talk to experienced competitors about socks, chafing, clothing, hydration, sun and environment protection. It's also great advice to visit a sports podiatrist to make sure you have appropriate footware and that you're not predisposed to an injury due to flat feet/high arches etc.
* A proper warm-up and warm down before and after each session - This applies all year round, but it is vitally important, particularly if you're coming off a long break from exercise. Make time for this, and remember - warm things stretch, cold things are brittle and tear.
* Apply the 10% rule: NEVER increase your training or intensity by more than 10% per week. This will allow your body time to recover and repair itself all the while growing stronger and more resilient to the increased forces you are placing on it.
These are just of the major running events in Sydney this 2010 running season:
Friday, July 23 - SYDNEY TOWER RUN UP 2010
Sunday, July 25 - WESTLINK M7 CITIES MARATHON
Sunday, August 8 - SUN HERALD SYDNEY CITY TO SURF
Sunday, August 22 - 18TH ANNUAL PUB TO PUB CHARITY FUN RUN!
Friday, August 27 - OXFAM TRAILWALKER
Sunday, September 19 - BLACKMORES SYDNEY RUNNING FESTIVAL