theMillwatermag
Running Do’s and Don’ts With the Orewa Half Marathon having just been and entries now open for the Auckland Marathon, I thought it prudent to offer a few do’s and don’ts for distance running.
DON’T: Buy new trainers in the leadup to an event. If you are training and running at marathon distance, ideally shoes should be replaced every 4-8 months and the shoes you plan on running in should have been trained in for the last 2-4 weeks. This allows shoes time to mould to your running style and your body to adjust to the added cushioning a new shoe provides. Over train. A missed session will not derail your training. Listen to what your body is telling you. Likewise, don’t increase mileage too early, as it can lead to over-training and becoming flat. Ignore niggles. This can indicate something is not right and, with increased mileage, can escalate the problem quickly. Sacrifice speed work and hills. These improve overall performance and make the last few kms more bearable!
CABJJ Millwater Qtr Page FINAL.pdf
1
16/06/15
11:50 am
BRAZILIAN JIU JITSU BEGINNER TO ADVANCED BOOST YOUR CHILDS CONFIDENCE LEARN A DISCIPLINE
C
M
Y
CM
MY
CY
CMY
K
KIDS BJJ CLASSES Mon : 4pm - 5pm Wed : 4pm - 5pm Gi Uniforms required.
ADULTS BJJ / MMA Mon : 6.30pm - 8pm (Gi) Tues : 7.30pm - 9pm (MMA) Thurs : 7.30pm - 9pm (Gi)
Matt O’Dea - BJJ Brown Belt Head Instructor invites all Millwater kids to come along and enjoy first week FREE! Coast Academy BJJ 12 Hibiscus Coast Highway, (Nippon Judo Hall), Silverdale www.coastbjj.co.nz Coast Academy BJJ are officially an Affiliate Club of American Top Team New Zealand.
DO: Trial the kit you will run in. Nothing worse than a blister from an ill-fitting singlet. Remember Vaseline works wonders. This also includes trialling gels or drinks, nothing worse than having an upset stomach when you drink PowerAde for the first time at 21km. Remember to time your gels, take them every 30min throughout the events, to prevent your glycogen levels dropping. Keep hydrated in the days leading up to it. You can lose 2L during a marathon, so much easier to go in prepared. Update your playlist – everyone will benefit from having a ‘power song’ to motivate. Cross train. Running is a very single, plain, repetitive activity. Including strength work and alternate activities that you enjoy will help prevent burnout and keep overuse injuries at bay. Taper. It is amazing the number of people who don’t do this. You will go in rested and fresh having had 2 weeks of light runs; stick to 5km or less for the week or so prior. Have fun – put on your power song at the 36km mark and enjoy it. Melanie Bennett is a Physiotherapist & Pilates Instructor at Peak Pilates &Physiotherapy – Millwater. For more information you can contact Melanie on 09 959 0211.
