• 20 JUN 17
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    Running your first 5k

    Running your first 5k

    Running your first 5k?

    People new to running should be advised to start slowly and listen to their body. Depending on your previous levels of activity you may be capable of tolerating increases in running volumes quicker than others. We have attached a very gradual build up to running 5k that was originally used to return athletes to running post injury. If you experience any persistent niggles or pain during or after your runs should have these problems investigated by your physiotherapist.

    What footwear is best?

    Footwear is less important than your overall load of running, tolerance of run loading and run technique. Footwear should be selected based on what is comfortable and drastic changes in cushioning levels of shoe type should be avoided.

    How to avoid injury

    Most injuries occur when your overall volume of work exceeds tissue capacity and tolerance. Ground reaction forces during running are approximately 2.5 x body weight therefore your muscles, tendons and bones need to be strong enough to withstand this stress of running. Research has shown that appropriately planned strength and conditioning programs can reduce the risk of injury in endurance athletes. We encourage all runners to complete 1-2 strength and conditioning sessions per week, replacing run sessions if necessary.

    Strength & Conditioning

    First of all anyone starting a resistance training plan of any sort with a history of previous injuries would benefit from seeing a Physiotherapist to provide them with a strength and conditioning program targetted to their individual deficits.

    Most good strength and conditioning programs for runners will focus on multi-joint movements of squat, deadlift, push, pull, anti-rotation and single leg variations. We have included a sample workout that may suit general population provided there are no underlying pathologies/injuries.

    Regular strength and conditioning has been shown to improve running economy as well as reducing injury. The consistency of your training while avoiding injury should in turn lead to performance improvements.

    All exercises to be repeated 3×10

    1) Squat to press

    2) Chop

    3) DB row in split stance

    4) Push up     (Do it with hands on an elevated surface if floor is too hard)

    5) Single leg deadlift

     

    Training structure & Load Management

    Training structure and progression of run volume & intensity is important to prevent injury and allow training adaptations to occur. Training load in any sport/activity should be progressed gradually to allow the body time to adapt to the increased load.

    If you are new to running this sample start up training program is worth a try:

     

    Week Mon Tue Wed Thurs Fri Sat Sun
    1 Rest 2K:500M jog with 1 minute brisk walk between reps S&C 2K:500M jog with 30 1 minute brisk walk between reps S&C 2K:500M jog with 1 minute brisk walk between reps Rest
    2 8k walk 2 K:500M jog with 1 minute brisk walk between reps S&C 2K:500M jog with 1 minute brisk walk between reps S&C 3K Jog:

    1.5K Jogx2 with 1k walk in between

    Rest
    3 8k walk 2 K:500M jog with 1 minute brisk walk between reps S&C 2K:500M jog with 1 minute brisk walk between reps S&C 4K Jog:

    1K Jogx4 with 1minute walk in between

    Rest
    4 Rest 2K jog x 2 1 minute walk between reps S&C 5K:1K X 5 walk 1 minute in between S&C 5 k steady pace jog Rest
    5 Rest 3K jog x 2 1 minute walk between reps S&C 2.5k x 2 with 1 minute walk in between S&C 6 k easy pace jog Rest
    TAPER Rest 2K jog x 2 1 minute walk between reps S&C 4 x 1K 1minute walk between reps S&C Rest 5km race

     

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