Artic le #4 – In jur ies & Speed Work Hopefully your training is progressing well and you are enjoying your regular jogs. However if you are having problems with little niggles or significant pain, the recommendations below should have you back and running within the shortest possible time.

Ice Sore Areas

If you only have minor pain during or after a run, ice is a great way to ease the pain and reduce the inflammation of the injured area. Put a thin layer of cloth over the affected area then apply an ice pack (or a packet of frozen peas) for 20 minutes. This can be repeated several times a day. If this keeps your niggle under control, continue with your ice routine after every run, but if your niggle continues to get worse it will be necessary to visit a Sports Physiotherapist and receive some professional treatment/advice.

Look on the Bright Side

You may not be able to run as often as you like, but at least cross training is still on the menu to help maintain your fitness. This could include water running, cycling, swimming, or any other activity that raises your heartrate without agrivating your injury.

F ind It and F ix It

Most peoples response to an injury is to stop running completely and hope the problem goes away. But unless you tackle the cause of the problem the injury is likely to return when you recommence running. So actively seek solutions as soon as you can.

ASICS Br idges Fun Run

3 rd Apr i l 2016

Proceeds to:

Burswood Water Sports Centre, 1 Camfield Drive Burswood WA 6100PO Box 104 Burswood WA 6100Phone: 9472 4833 Email: wamc@wamc.org.au Web: www.wamc.org.au

West AustralianMarathon Club

RUN FOR FUN & FITNESS,ANY PACE, ANY DISTANCE

Don’t Take Shortcuts

We all want to cure injuries instantly. Massage, ice therpy, compression socks and new running shoes help, but they need to be accompanied by your own hard work. If your symptoms aren’t gone in a few days visit a Sports Physiotherapist and stick to your rehabilitation program.

Come Back Gradual ly

When you start running after an injury you should do it gradually. Use a combination of running and cross training to maintain your fitness while you very slowly increase the length and/or intensity of your runs.

Weekly Interval Session

Anyone keen to increase their running speed by incorporating a weekly interval session into their training should perform the following session this week.

Beginners:

• 10 min easy jog to warm up

• 5 min of gentle stretching

• 1 x 800m at race pace followed by 2-minute rest

• 3 x 400m at slightly faster than race pace followed by 60 second rest after each 400m

• 4 x 200m at slightly faster than race pace followed by 30 second rest after each 200m

• 10 min easy jog or brisk walk to cool down

• 5 min of gentle stretching

Intermediates:

• 15 min easy jog to warm up

• 5 min of gentle stretching

• 1 x 1000m at race pace followed by 2-minute rest

• 2 x 800m at race pace followed by 60 second rest

• 2 x 400m at slightly quicker than race pace followed by 30 second rest

• 10 min easy jog or brisk walk to cool down

• 5 min of gentle stretching

For more information and to register, visit www.wamc.org.au.

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