How to SMASH your BallyBOLT this weekend !!

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Whether this is the first fun run you have ever done or you are a fun run superstar… the right preparation is the key ingredient to having a great day and making the Bally Bolt a fun run experience you will want to do again.

The SquareOne Physio team have put together some things that will make your day a success.

Getting ready

Every morning should start with breakfast.

On a day like today, choosing the right breakfast will give you energy on the run, but also keep you comfortable.

We suggest eating a light breakfast such some toast, a piece of fruit or low salt cereal. Nothing too heavy or nothing new to you.

Try and finish it at least 30 minutes before the start of your race (730 for 8am start).

Make sure you take on plenty of fluids with breakfast.

Avoid sugary drinks that may upset your stomach. Sticking to regular water from the tap is best.

What to bring

Be prepared for all weather possibilities. Whilst you may be hot during the run, cooler early morning weather can make before and after the race uncomfortable. Make sure you have something warm handy. The night before, have you gear ready, lay out your running shoes, socks, shorts, running top, hat and race bib. Or race dress up gear if you love a party! When you get up in the morning, you can put these on straight away so you are ready to go. Don’t forget to put your sunscreen on before you head out the door.

There will not be any water stations on the course but plenty of water available at the start line. Make sure you have a refillable bottle with you for before and after the run. If you are getting there early, have a snack handy. No worries if you don’t feel like eating before the race; you will always have something to eat when you finish.

Getting ready to race

Warming up gets your mind on the run ahead, gets you joints moving and the muscles pumping. A good pre-race preparation starts with some moving (dynamic) stretches and finishes with some run specific heart starters. If you are unsure on what is best, look out for a member of the SquareOne physio team. They will be there to help you out.

A great warm up example may include:

  • Arm swings
  • High knee marching and skipping
  • Walking Lunges
  • Bear crawl
  • Hard and fast Jog on the spot 2 x 15 sec hard

Race Time

Standing at the start line, you have eaten a good breakfast, taken on board plenty of liquid and your body is warmed up, ready to go. Now is your time. Don’t start the race too fast. 2.7km is over 5000 steps for someone 120cm tall. That is a lot!

If you try doing them all at your fastest pace – You won’t make it too far.

Choose a good pace that you can keep for the whole race. Keep it consistent. A good rule is you should be able to talk in sentences as you run. If you can’t tell your friend you like their shoes without puffing between words, maybe you are running a little too hard.

Look after yourself out there. Watch out for others, especially people smaller than you. It is a fun run, so no pushing or tripping!

If you find yourself in trouble, look out for the SquareOne Marshalls. Let them know if you have an issue and they will help you out.

You made it

Finishing is the best part of the run. Your effort is rewarded with a big smile, the sort after bally bolt wrist band and your sense of achievement. Find somewhere shady to cool down, drink some water and when you have your normal breathing back, finish your morning with a few leg stretches. These will relieve sore muscles and help stop you feeling tight later in the day.

Look out for the SquareOne physio team at the finish line and grab a FREE high five!

They will be able to help you with the stretches, treat and provide advice on any injuries, a post race chat and even help you prepare for your next run.

SquareOne Physio has been Mosman’s favourite Physio for the last 11 years – we are heading across the Spit Bridge and opening in Balgowlah in April.

Look out for us at 374 Sydney Rd (next to the down ramp to Stocklands car park) and for our opening specials on Physio, Massage, Pilates and Strength and Conditioning.







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