29 Train on tired legs Do your obstacle and strength training, then go for a run. This will mimic race day and you will learn to push through this fatigue. Your body will adapt to running on tired legs and grow stronger. This would be an easy run rather than one of your quality run sessions. Hills If the hills are steep enough that you can walk faster rather than run, walk fast. Hands on your thighs and push through as you power up the hill while maintaining a position parallel to the ground. Look up to the top of the hill; if you look down your body will move in that direction. Rather go a little slower and keep consistent than stopping all the time as it is harder to get going once you have stopped. Pace yourself. Nutrition No matter the distance, if the fuel is not in the tank the car is not going anywhere. If you are doing the longer distances a late-night snack the night before and breakfast is ideal. If your venue is far away, take something to eat between registration and the race. Another great tip, which can also help prevent cramping is - two days before your race, start to rehydrate with electrolytes. I drink a litre of rehydrate each day, two days preceding a big event. On race day you are fuelled up and hydrated so only need to top up as you go along. Remember your post-race protein to assist with improved recovery and maintain muscle build after racing. Strength Experienced obstacle course racing athletes are usually quite good in this area. With strength, our body will go further, faster and work more efficiently. The key for running, is to target the right groups for optimal results. Make sure you are doing some single leg strength work – from hopping, roman dead lifts, to basic calf raises – and add on the weights. I’d recommend two sessions a week of targeted leg training specifically for your running. These can be 15 – 30 minutes long. Consistency Saving the best for last. With everything, consistency is key. In training, strength and progression be consistent in your approach. Prioritise the number of sessions and intensity you train and try not to jump in mileage or a sudden surge of new strength regimes. These sudden increases in load on your body are more likely to result in an unwanted injury. Get your running assessed I’ve developed a running assessment which is aimed at all runners to optimise their running as well as prevent injuries through targeted testing and strength recommendations. I analyse the runner on a treadmill, do a full musculoskeletal screening, learn specifics about goal races, work and life stresses, nutrition, recovery, gear and past medical history. This is a great service with years of running and physio experience threaded into the development of it – get in touch to learn more! Be patient – it will improve with time and consistency. Have fun. Enjoy the journey. TRAINING : STRONGER FASTER Dawn Nunes Head of Rehab & Physiotherapist MPhil Sports Physiotherapy, BSc (Hons), Dip SOM
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