Five Top Tips to Consider When Increasing Your Training…

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Whether it’s your first triathlon, or you are getting more serious with training or even if you have been out of the game for a few years and want to start prepping for the upcoming netball or soccer season there are many things to consider! Once you’ve out aside the time and committed, the last thing you want to happen is for it to all fall over with an injury that could have been prevented.

It’s all too common for us to see injuries in the clinic amongst our weekend warriors (and serious athletes too!) simply from trying to either do too much too soon or too much of one thing.

Here are some simple points to consider in this process which will hopefully prevent a visit to us!

  1. Capacity vs load – Before you start training, it’s important to consider your body’s ability to tolerate the load (ie running, jumping, dodging) that will be placed on it. Don’t focus solely on cardiovascular aspects like heart rate; instead, build up your tissue’s robustness by adding in some strength exercises too and gradually increasing what you are asking of your body over time. Running on consecutive days can lead to overuse injuries, so consider taking a day off in between runs to allow your body to adapt. This will serve you better in the long run.
  2. Start with a walk-run program – Gradually building up your distance in a controlled manner will not only help you avoid injury, but also improve your running technique as you have time for periods of active recovery. We often recommend the couch to 5km app which is a great guide if you are starting from scratch.
  3. Run slowly – When beginning your training, it’s essential to focus on building up your distance rather than speed. Running at a conversational pace is a great way to measure your exertion level. If you can’t hold a conversation while running, slow down. Running fast requires alot of muscle strength so make sure you have it before you bust out your top speed!
  4. Weekly load – It’s essential to focus on the weekly distance you run rather than the distance of each individual run. When starting off use a sensible weekly increase in distance to build up your endurance and keep you on track. A good guideline is to increase your weekly distance by 10%
  5. Cadence – Your cadence is the number of steps you take per minute when running. Increasing your cadence by 10% can reduce the risk of injury by lowering the peak loads on your hips, knees, and ankles. Book Appointment HERE
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