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What are Your 3 Top Tips for Staying Injury Free?

1. Consistency

Sticking to it is one of the simplest and yet most difficult running rules to live by. We lose fitness faster than we gain it. A complete break from running is only advisable for a week or two after an endurance race such as a marathon, or at the end of a season. During this period of no running, easy cross training will not only preserve fitness but speed recovery.

2. Articulating a “Purpose” Other Than Performance.

Prioritising and appreciating the many benefits outside of performance goals is likely to keep you running into old age. When your exclusive running goal is performance, things can break down and the chances of burnout (physical and mental) can be high. Temper performance goals with any number of the additional running benefits such as the social aspects it provides which can certainly feed your spirit.

3. Working the Margins.

This is the principle of 80/20 running. Doing a quality workout where we rev our engines – and it doesn’t have to be running – slows the decline in our VO2 Max as we age. And the volume of quality does not need to onerous, a short session once a week is all we need. Long slow easy running is the other component to performance running. Our soft tissues become most strong and injury resistant with frequent stimulus and you should plan to run several times a week. Working the margins, hard and easy (and avoid always working in the middle ground which raises the load and risk of injury). “If you are not training easily enough on the easy days, you will not be able to train hard enough on the hard days”.

What are some tips for those days when you just don’t feel like getting out the door?

Runners enjoy and possibly take for granted the positive impact being active has on their quality of life and mobility. Remaining active becomes more important as we age. It is crucial for independence and good health.

Here are some Tips for staying motivated.

1. Arrange at least one run a week that is a social run (no script - run easy - enjoy the company of your friends).

2. Spend less time running solo. A regular run date makes it harder to back out.

3. Lower the stakes - instead of a season goal set short term goals such as a minimum number of runs per week.

4. Run a different route.

5. Set goals that motivate you!

Whilst our ability to run in the heat is in part determined by genetics and body composition, all runners will slow down once their core temperature gets to around 40 degrees Celsius. It is unclear why in some people this protective mechanism fails resulting in heat exhaustion or heat stroke. Heat injury is more likely to happen in shorter and therefore faster races where the body’s engine is revving on high.

It takes 7 to 14 days of heat exposure to plateau in terms of heat adaptation with the greatest changes happening in the first 4 to 6 days of exposure. In early summer races, we are often not acclimated for the heat and simply have to slow down and reset our expectations.

How to acclimate to the heat?

• Expose yourself to heat during exercise. Early in the summer, you can consider changing the time of your run to hit the peak daytime heat.

• One or two weeks of exercising in the heat for about an hour should suffice to acclimate.

• Saunas and hot tubs may help if the weather doesn’t cooperate.

• Hot yoga is another option.

• Wearing extra layers when it is cooler can result in heat adaptation.

What can you do to maximize your performance in the heat?

• Wear light and pale coloured loose fitting clothing.

• A white visor is cooler and better than a cap in sunny conditions.

• Pre-cool with iced water, sports drinks or slushies.

• Drink to thirst. Don’t over drink as drinking copious amounts of fluid will not lower your core body temperature and may risk hyponatraemia.

• Keep your body wet for evaporative cooling. Grab water at the aid stations and pour over your head and on large body surface areas.

• Wear a buff and wet it regularly to cool your neck.

• Use sunscreen sparingly. Use enough to prevent burning in key areas but avoid too much as it beads sweat and makes evaporative cooling less effective.

• Find the shade when you run, even if this means having to avoid the shortest tangents on corners.

• Shorten your warm-up in hot conditions so that you don’t elevate your temperature too much before the start of a race.

• Slow down your run pace.

• Run by effort.

• Consider investing in a heart rate monitor and running by heart rate.

• Set realistic goals that factor in the weather.

Temperature is the most important variable in predicting performance with around a 10% drop in performance in hot weather versus optimal conditions. No matter how acclimated or fit you are, your performance will decrease in warm or humid summer conditions.

Preparation starts two to three days before the race.

Food

• You should be eating roughly the same amount of food (number of calories) for the last three days before your race, as if you were still in heavy training. The goal is to ensure your glycogen (immediate energy supply) is topped up ready for the race.

• To try and help build up your glycogen stores, ensure your diet is high in carbohydrates. This will require a reduction in your protein and fat intake.

• It is best to try and consume natural complex carbohydrates. These are readily available in foods such as sweet potato, potato, rice, quinoa, beans, pasta and fruit.

• Especially on the day before the race, ensure you keep your diet simple and eat foods you know are gentle on your stomach.

• Do not be surprised if you gain a couple of pounds as you fill your glycogen reserve. This is normal and important if you want to run your best race.

• Eat a substantial lunch and a smaller early dinner on the day before the race.

• On race day you should eat your usual and practiced breakfast and make sure you leave time for it to digest before the race starts.

Hydration and caffeine

• The days before a race is not the best time to start experimenting with caffeine. Stick to your normal routine.

• Stay well hydrated in the days leading up to the race and bear in mind there is no advantage and potentially harm from drinking too much.

Sleep

• A bad sleep the night before a race will not make or break race day. Even if you are struggling to sleep, you should try to remain calm and relaxed.

• Good sleep hygiene leading up to the race is important. Consider a sharp cut-off from screens and social media for at least 2 hours before going to bed.

Preparation the night before the race

• Be sure you know where to go, public transport schedule, time to be in your coral and where to meet guides and/or teammates for the race.

• Write or have someone write your name and emergency contact details on the back of your run bib. If you have any medical conditions or take medications write them down too.

• Lay out your clothing, gels, gear and attach bib to your race t-shirt / singlet.

• Prepare your drop bag.

• Check the weather and have appropriate layers both to stay warm before the race and to run in.

Final logistics

• Arrive 45 – 50 minutes early for the race start.

• For shorter races, do your usual warm-up as if you are preparing for an interval workout.

• For longer races, a slow jog for a few minutes followed by a few dynamic stretches is sufficient.

• If there is enough space then do a few strides 10 minutes before entering the coral.

• Try and make sure you arrive in your coral with at least 5 to 10 minutes to spare. Use this time to chat to your fellow runners and soak up the excitement of the upcoming race.

Good luck! Have a great race and enjoy the experience.

Be Mentally Prepared. Ali’s 10 Tips:

1. Your physical limits are determined by your state of mind. Remembering this when you are running will keep you strong and help you tackle the distance.

2. Stay in the moment. Don’t let outside worries or distractions take you away from the race. Having the right mindset is key.

3. When feeling tension, pain or discomfort, don’t give into it. Rationalize it as part of the process and think about how to work through it.

4. Be clear about why you are racing, what the race means to you and what your goals are.

5. Save the mantras for when it gets tough. Think about these before the race. Make them personal, meaningful, and positive.

6. Avoid comparison with others. This is your race. Don’t run anyone else’s.

7. Your mood can shift quickly in a race, so think of it as a short-term problem. Take it one mile at a time.

8. Break down the distance. Research and know the race route. Identify up-hills, down-hills, landmarks and turns. Knowing where you are on the route will help you visualize the finish.

9. When the race gets tough, focus externally. Listen to the cheering crowds and take in your surroundings. If you are an Achilles Athlete, your Guide can help by reading the spectator signs, describing the scenery, and encouraging you to stay on pace.

10. Dream big and believe in yourself!

If you're an outdoor runner in Canada, it is difficult to escape running in the winter, and the cold. Having said that, running outside in the winter doesn’t have to mean hiding indoors or being tied to your treadmill. Embracing cold-temperature running can bring a new appreciation of winter.

What Happens to Your Body in the Cold?

Winter presents considerable challenges. Not only can it be treacherous underfoot, our bodies can struggle in the cold.

Normally, we can generate a huge amount of heat while running and we have all seen that runner pass us in shorts and a t-shirt in the middle of winter. Yet, for most of us, the cold can significantly affect our performance. For a start, cold muscles don’t operate as efficiently as warm muscles, so we are likely to see a reduction in the power we are able to generate while running.

Cold temperatures will also impact how our nervous system performs as we run. Cold feet may get numb and stop providing feedback to our brain about how we are landing as we run. This feedback loop is essential for our run mechanics, and if not working properly, may put us at risk of injury.

Usually when we breathe in our body will warm the air up before it hits the smaller airways in our lungs. When we are breathing very cold air quickly, we risk the icy air reaching deep into our lungs which can cause permanent damage.

Hypothermia happens when our core gets too cold. It can be life threatening. The risk of frostbite increases when the air temperature falls below minus 15 C, even with low wind speeds. In a wind chill of minus 30 C, frostbite can occur on exposed skin in less than thirty minutes.

How do We Manage the Cold?

Canadians typically know how to layer to beat the cold. Nonetheless, here are a few special considerations for those who would prefer to run outside in the cold weather rather than hit the treadmill:

1. Pay special attention to your extremities. Wear thick wool or wool blend socks and good quality gloves or mittens. If you suffer from cold hands get some hand-warmers to put in your mitts. Mitts can be warmer than gloves though you may lose some dexterity.

2. Invest in a pair of waterproof shoes which will help to keep your feet warm and dry. I have seen people put duct tape over the mesh openings of their summer shoes in a pinch.

3. Wear a balaclava or buff over your mouth. This will help warm up the air before it hits your lungs. A toque on top of the balaclava will keep your head nice and toasty. If you tend to overheat you can consider a thinner hat or headband. Make sure your forehead and ears are securely covered whatever head gear you choose.

4. Use a balm or petroleum jelly on the skin around your mouth, cheeks and nose where a buff or balaclava may freeze or stiffen with the humidity from your breath. Apply a balm to your lips. Dry cracked lips are no fun!

5. Ensure all skin is covered and wear glasses or goggles to protect your eyes.

6. Don’t workout hard in temperatures below minus 15 degrees centigrade to avoid injury to the lungs. Keeping at a lower run intensity will keep your respiratory rate lower and give time for your airways to warm and humidify the air you breathe before it reaches your lungs.

7. Be flexible with your run distance.

8. If you are doing an out and back, run into the wind so it is at your back on the return.

9. If you are scheduled to meet your run pals outdoors, don’t be late and don’t expect them to wait for you in the cold.

10. Check the latest weather forecast for the windchill factor. You can also judge by the wind speed how cold it will feel.

11. If you have a water-bottle, tuck it under your jacket so it doesn’t freeze. You might not feel thirsty in the same way as on a hot summer day but hydration is still important.

The first snowfall of the season is anecdotally the busiest time for health professionals dealing with run related injuries below the knee. Aside from slipping, our mechanics change when running in snow and we put greater stress on our ankles, achilles, calves and feet.

• In snowy conditions do a time-based run rather than a distance run as you will go slower.

• Take special care if doing a workout and do it by feel and not by pace. Make sure to warm up and cool down to prevent injuries.

• Be careful running on snow which can hide a layer of slippery ice.

• It is good to be extra careful when making a turn; it is then you are most likely to slip.

• Invest in a pair of Yaktraks, Kahtoola nanospikes, or other traction devices to use in icy conditions. Be aware that slip-on traction systems add weight and change the flexibility of a shoe and you may need to adapt your run duration to avoid injury. Screw-in spikes are a better option for this reason.

• Make certain your winter run gear is dry-wicking, especially the base layer. Any moisture from sweat will make your clothes feel wet and may start to freeze. Winter gear that has ventilation zippers can be useful when you start to build up heat. You don’t want to be running in your favourite cotton hoody no matter how cute it may be!

Following some of these tips can help you not just beat the cold but thrive in winter activity. Being outside can increase your general mood at a time of the year that can often feel dark and dreary. So get out there!

The 5K race distance is the most common. Yet, its shortness presents some unique challenges that the longer distances don’t.

Here are some tips to run your best race over the 5K distance.

Warmup

• A thorough warmup is essential. Due to the shorter distance, you don’t want to spend any of your race time warming-up.

• You should do 15 to 20 minutes of easy running, followed by 3 to 6 strides or accelerations faster than race pace.

• If you typically incorporate drills into a workout, you should consider a few agility drills before the race.

• In hot conditions, try to do a shorter workout in the shade and give yourself time to precool in the 10 to 15 minutes leading up to the race start.

Pacing and Pace Plan

• Start out conservatively but ON PACE. Resist the adrenaline urge that entices us all to run too hard in the first 500m. Fresh legs and the pull of the other runners should make the first kilometer feel relatively comfortable.

• On the second kilometer, settle into the rhythm, but don’t back off the pace. It should not feel easy, but neither should you be gasping for air. Find the line where you are pushing, but still able to sustain your goal pace.

• Bring your best mental game to kilometer three and four: stay in the moment, run strong and know that discomfort and tension are part of the process of running your best race. Use your breath as a tool to center yourself while running.

• Put in a small surge as you pass the four kilometer mark and then settle back onto pace. Use the crowd, be tough and keep a razor-sharp focus on pushing as you approach the finish line. Even with the briefer 5k distance, the fourth kilometer can feel like the longest kilometer. Remember you’re closer to the finish than you are to the beginning. You will hit that finish line!

Fluids, Nutrition and Running in the Heat

• The harder you work, the more heat you generate. This is why heat injuries are more common in short races. On a warm day, precooling will help delay this effect. See a previous coaching article, Running in the Heat for tips.

• While you don’t need to drink in a 5K race, the effect of swallowing even a tiny quantity of fluid boosts performance compared to not drinking. Perception is important, and in hot conditions it is not unreasonable to spend a couple of seconds having a quick gulp of water at the aid station (likely just one in a 5K race). Pour the rest of the water over your head to cool off. If you are running with a guide, plan how you would like to handle the water station to keep your time efficient.

• You don’t need to eat. But if someone offers you chocolate? Well, who can resist that?

Enjoy The Experience!

Take in the experience of the race. Listen to the sound of the crowd, have your guide read some of the motivational signs on the route, feel the power of your stride as you set your race pace. This is your experience and any race should be celebrated whether you come in first or last! You did it and you are amazing!

An essential but often neglected part of any runner’s training is building and maintaining a running base. Usually this “base building” would start after a 3-4 week rest following a goal race.

During this post-race recovery period, runs should be an easy pace. This allows full recovery while keeping injury risk to a minimum. After a goal race, ideally you should do some walks and light cross training for a week or two and then on the third week start off with some short easy runs.

Doing the right dose of gentle exercise in this period will speed your recovery from a goal race more quickly than if you do no exercise. Building and maintaining your base keeps the runner primed and ready to start the new training block.

A prolonged break from running after a race can result in losing your base. However, do not despair. Here are a few tips to get you back on track.

Start running again slowly and cautiously to avoid injury.

o Start really small.

o Consider alternating walking with running if you feel you are working too hard.

o Increase your run volume by first running more frequently. Ideally you want to be running four times per week.

o The first few runs should be time based and easy.

o As a rule of thumb, increase your weekly volume by 10% a week. This number may be conservative for younger runners and too aggressive for masters runners.

o If you have had an extended break, months to years from running, consider following a beginner run training plan. Joining a run club’s learn-to-run group can help to build your motivation as well as your base.

Choose a run goal far enough in the future that it gives you enough time to build your base before starting a run program.

o Whatever your goal, consider where your base needs to be before starting a run program. For example, many marathon-run programs start with a long run at around 20 kilometers. If your base isn’t there yet, then it might be worthwhile breaking down the steps needed to get to that goal and give yourself enough time to achieve each mini goal while still having the larger goal in mind.

Find ways to keep yourself motivated.

o If getting out the door is your biggest roadblock, plan a 5-minute run and go longer if you feel like it. Most often you will. Building consistency is the key even if your runs are short.

o Schedule your runs. If you schedule your run early in the day, you are more likely to get it done. Put it in your calendar.

o If it is helpful, have an accountability buddy you check-in with after completing your run.

o Focus on a different run goal.

o Try something new. Try a different route, research a new race, break through the boredom you might have built up concerning running. You can even pick a different destination to end your runs.

o Build-in an immediate reward after your runs that focuses on recovery, such as an epsom salt bath or favoured nutritious treat. You can build in larger rewards when you hit your different goals, like a massage or a new piece of run gear. Massage schools can provide lower cost options and there is a wide range of pricing for run gear, so this reward doesn’t have to break the bank!

Find the Love

o Reflect on what you used to love about running. Was it the feeling of freedom as you moved, or the feeling of accomplishment after a run or whatever you connected with in the past?

o Find that love again and connect to that feeling as you are running. If you can’t connect to it, try to connect to the new feeling of enjoyment in your run. You can start by building gratitude for your breath or for your next step on the path.

Remember, just by getting out there, you are a success!

• Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen (2009), written by Christopher McDougall.

• The Rise of the Ultra Runners: A Journey to the Edge of Human Endurance (2019), written by Adharanand Finn

• Ultramarathon Man: Confessions of an All-Night Runner (2005), written by Dean Karnazes

• Eat and Run: My Unlikely Journey to Ultramarathon Greatness (2012), written by Scott Jurek and Steve Friedman

• North: Finding My Way whilst Running the Appalachian Trail (2018), written by Scott Jurek and Jenny Jurek