Preparing for a race is a crucial aspect of a runner’s journey. It requires careful planning, dedication, and a comprehensive approach to ensure you’re primed for success on race day.
Injuries can be painful and even debilitating, benching runners for weeks or months. That’s why it’s so important to take preventive measures. While minor aches and pains are inevitable at some point, injuries can often be avoided with careful planning and precautions.
Whether you’re a seasoned marathoner or tackling your first race, this blog post will provide you with a comprehensive guide on how to prepare for a race and optimise your performance as well as how to prevent running injuries.
Words of the wise
Two time Australian Olympian & five time Commonwealth Games Athlete, Eloise Wellings, trusts in Scholl’s products to help her stay prepared for every race.
| "As you get closer to race day, it’s normal for your mind to start to worry about everything that could go wrong… notice those thoughts but don’t dance with them… let go of the things that you can’t control and focus on the things that you can".
Doing Too Much, Too Soon
The risk of overuse injuries increases when you initiate a new running regimen or enhance your current one. Steer clear of excessive exertion right from the start: begin at a moderate pace and gradually boost your velocity and mileage. Additionally, pay attention to your body’s signals. Any discomfort indicates the need to scale back your routine until your body adapts more comfortably.
Obtain professional guidance
If you’re new to running, it’s beneficial to seek advice from an expert. Engaging a personal trainer can offer valuable assistance, ensuring you commence your running journey on the right foot by learning proper technique and establishing a suitable routine.
Invest in high-quality running shoes – While it may be tempting to cut corners on certain sports apparel, compromising on running shoes is never a wise choice. Opt for well-fitted shoes equipped with excellent shock absorption, as they serve as your primary defence against injuries.
Badly fitted or new shoes can lead to blisters on the back of your heel, toes and sides of your feet. Blisters can take weeks to heal if using traditional plasters or left untreated. Scholl's Blister plasters help facilitate the healing process, relieve blister pain instantly and protect from further rubbing. So stay prepared and make sure you’ve got a pack on you for race day.
Enhancing the performance of your running shoes can be achieved by using high-quality insoles. Scholl’s GelActiv® Sports Insoles are worth considering for their additional cushioning and support.
These insoles provide proper arch support, guarding against overpronation and ensuring that your foot remains comfortably supported throughout your running stride. Insufficient shock absorption and cushioning can inadvertently lead to muscle energy depletion as your body subconsciously anticipates the next ground impact. By adding insoles that offer shock absorption and cushioning, runners can optimise their efficiency, allowing them to go further with each stride.
Prepare and stretch
Prior to running, initiate your routine with a brisk walk or a gentle jog to warm up. Once your muscles are adequately warmed up, dedicate several minutes to stretching before you begin your run. Upon completing your run, allot several additional minutes for post-run stretching before entering the cool-down phase.
Neglecting Rest and Recovery
Insufficient rest can lead to burnout, decreased performance, and injury, so it’s important to portion time to properly rest and recover after a race. Scholl offers a range of products to support you while you recover.
Scholl’s PediMasks are the perfect addition to your recovery regime, softening the calluses and dry skin that can lead to painful cracks and potentially infection, so you can put your feet up and enjoy that much needed rest. Additionally, research has shown that compression socks, like Scholl flight socks, can effectively reduce muscle damage, inflammation, and enhance circulation. By using Scholl flight socks as your ideal compression sock companion, you can ensure that your legs recover quickly and get you back in action!
Remember, every runner is different, so it’s essential to listen to your body, adjust your training as needed, and consult with a healthcare professional or running coach if you have any concerns or specific health conditions. Good luck with your race preparation!
Race day gift from Scholl!
Celebrate your achievement by heading down to the Recovery village and give your feet the love they deserve. Whip off the runners, have a good stretch at the Scholl Toe-ya zone and grab a Scholl Feel Foot-tastic bag, equipped with some great items to speed up your recovery, so your feet can continue to take you where your heart wants to go.