Spring has Sprung!

Updated: Jul 7

When the nicer weather appears, it is common to want to start exercising outdoors and many of us take up the challenge of a fun run. Whether it’s a 5km, 10km, half marathon or full marathon (for those eager runners!), adequate preparation and training is essential to a good performance and preventing injury in the lead up to your event. 

A common mistake runners make when they start their training is too much too quickly. Instead of focusing on reaching the end goal quickly, we should be gradually increasing training. It doesn’t matter if you start at 2km’s or 20km’s, the same principles apply for increasing your distance and speed.

As a general rule you should aim to increase your distance by no more than 10%. Now this can be total mileage per week or it can be KM’s per run. It shouldn’t be a 10% increase every run but every 2nd or 3rd, or every 2 weeks aim to increase by 10%. This allows your body time to adapt and build fitness without over training.

Over training can impede preparation in a couple of ways. Firstly it puts the body at risk of developing injuries which may effect ability to train and compete in your chosen event. Secondly, it can lead to burn out both physically and mentally when you are not improving at the rapid rate you expected. The body needs recovery time after training to allow for tissue repair and adaptation to occur, in order for it to improve. This happens with rest days as well as working at an appropriate level on the days that involve training.

We often think to train for a run, all you do is run, which is not the case. People who only run or run too much are at risk of developing overuse injuries. Most running programs will have a combination of different exercise types including short and long runs, strength based sessions, cross training and fartlek sessions. The purpose of this is to break up the training to prevent physical and mental burn out, as well as reduce the risk of injuries.

Strength training in particular is essential as it builds muscle endurance and strength without overtraining, which assists in running performance. If you are getting pain from your training, or have injuries that need addressing it is important that you see a physiotherapist or podiatrist for advice on managing these so they do not impact your training. 

The most important part of training for any event is to have fun ! If it feels like a chore or you are not enjoying the training change up what you are doing. Try different locations to keep it interesting, create playlists of your favourite music, enlist a buddy to join in with you and set plenty of small manageable goals so you can see your progress as you go and keep yourself motivated. Make sure you listen to your body as every person is different, and give yourself plenty of time to gradually build up your training.

Good Luck!

If you have any specific questions, or injuries feel free to contact on our podiatrists in kew, podiatrists in Oakleigh, or Physiotherapists in Kew! Book online at or call 03 98537836!

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