City2City: The Countdown Part Two

The countdown is on for The Hume Bank City2City RunWalk.

 

We're into the final days leading up to the event and we want to make sure you're preparing your body properly, no matter if you're walking or running the 7.5km, 10km or the 15km course.

 

We have some tips for preparation in the morning before the race.

All three courses for The Hume Bank City2City are on very firm surfaces. Majority is bitumen (road), and then concrete or a very firm dirt surfaces thereafter. If you're not a hardcore weekend running warrior, you'll find the impact of a long run on this surface pretty taxing. If you haven't been training 2 or 3 times per week on these surfaces, you'll want to make sure your calves, hamstrings are ready for the firm impact. Have a read below of our sample warm-up routine.

If you remember back to Part One (our previous post), we wrote about how stretching improves flexibility, and that it happens slowly over time. Static stretching is a relaxing activity that should be worked on at all times, except maybe in the warm-up before your event. Stretching will down-regulate your body, making your joints more relaxed than usual. Relaxation and the impact from running (joint impact) don't necessarily go hand in hand. You want your body to be warm, alert and activated, not loose, asleep or relaxed.

Warm-up Jog:

Rather than static stretches, focus on full body blood flow and keep an eye on the clock. You don't want to miss the start. Go for a little slow jog before the race begins.

Start Line Warm-up:

While you're at the start line in the massive crowd, there's little room to move, but it's important to keep moving. Here's a few ways you can warm-up on the spot.

● Ankles: Complete some ankle circles and create as much mobility in your ankle as possible. Tip toe the ground on one foot, and move your heel side-to-side, then draw a circle. Shake your ankles out.

● Calves: Give your calf muscles a vigorous self-massage.

● Hamstrings: Gently reach for your toes (with knees slightly bent) and rise back up, repeat.

● Heart Rate: Do little gentle jumps or alternate side to side hops.

● Relax Upper Body: Swing your arms, roll your shoulders, stretch your neck muscles, front, back and each side.

● Mobility & Activation: Don't be afraid to move those hips side-to-side or some lateral leg swings to activate your rotational muscles before the gun goes off.

Hopefully you've been hydrating over the past few weeks and you're not trying to cram your water intake in the two days before the run. On the day, be careful not to drink too much before the run. You want the water to absorb into your cells, and not have it swishing around in your belly. Take little sips. Don't overdo it. Add some Himalayan Salt and fresh lemon to your water bottle, and if you don't feel like you're on top of your hydration equation, add some electrolytes or coconut water.

Have something easy to digest about 30 - 60mins before the race. My personal favourites are half a banana or a single piece of toast with butter and jam.

During the run, you will only need small amounts of water and maybe some electrolytes. Ideally you wouldn't have an energy gel over the 10km distance, maybe for the 15km course you'll need one, but if you feel the need, make sure you have a plan on when to take it. It has more potential to give you a stitch due to an unbalanced amount of carbohydrates Vs electrolytes in your stomach. Take your energy gel with water and take your electrolytes separately at the hydration station.

We will see you at the finish line!