SUN RUN TRAINING TIPS from Shannon Hutchinson, BSc PT

As a past leader of the Sun Run clinic, I’ll pass on the important, basic tips I gave to my groups.
1. Follow the program.
It has been designed to help keep you injury-free and successfully prepare you to run ten km. Try to complete all of the runs, leave time to recover in between sessions and resist the urge to skip ahead if you don’t feel challenged enough.
http://www.sportmedbc.com/Content/InTraining/Programs/Introduction.asp
2. Follow good warm-up, stretching and cool-down principles.
This will help to prevent injuries. Your Sun Run leader and the Sport Medicine BC website (sportmedbc.com) are good resources for learning these principles.
3. Listen to your body.
If you are feeling “aches and pains”, follow the “RICE” principles (Rest – Ice – Compression – Elevation), talk to your leader and if you continue to experience pain, seek the advice from someone such as a physiotherapist. It is better to have your injury addressed sooner than later to help you be successful in completing the program.
4. BELIEVE you can finish the program!
Many times, group members would say at the start of a run, “I can’t run that long!” and would be amazed and proud to finish that run. “I think I can, I think I can” helps get you through, especially on the longer runs!
Have fun at the Sun Run!!
It’s a great event and something to be proud to finish, especially if it’s your first ten km!
Just follow this link for stretches:
http://www.sportmedbc.com/Content/InTraining/Resources/LibraryArticles.asp?ItemID=1504&LangID=1

Common Running Injuries

Patellofemoral Pain Syndrome:
· Refers to pain and/or tenderness behind or around the patella or kneecap
· Can result from irritation to the back of the patella, usually through improper tracking of the patella as it rides up and down the femur or thigh bone
· Common symptoms include a gradual onset and pain with prolonged sitting; descending is usually worse than going up stairs or hills
· Causes include the position of the patella, over-pronation (or turning in at the foot/ankle), tightness of the hamstrings or calf muscles, muscle imbalance, training errors and foot wear
Plantar Fasciitis:
· Refers to inflammation of the plantar fascia, which is a span of thick connective tissue on the sole of the foot running from the heel to the base of the toes
· Results from repetitive stress or overloading of the plantar fascia
· Common symptom is pain on the bottom of the heel, usually worse in the morning and with increased activity
· Causes include over-pronation (or flat-foot), high arched feet, tight calf muscles, foot wear and training errors
If you find yourself with a Minor Running Injury, try the following “RICE” principles:
R = restrict the activity and rest the injury
I = ice for twenty minutes every two-three hours for the first twenty-four - seventy-two hours post-injury
C = compression; a tensor applied firmly but not too tightly to reduce swelling
E = elevation to help reduce swelling
A small, occasional ache can turn into a continuous, activity-preventing pain. Don’t wait until that happens. Come and see us. You will speed up your recovery and prevent re-injuring yourself.