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Men's 10K Festival > Get Set!

Get Set!

Here at MHFS, we want you to feel supported to live a healthier, more active life, all year round.

Please find information below to help with this. You can also click here to find out more about events to help you get ready for the Men’s 10k in June.

Preparation for the men’s 10K is very important, you’ll find links to information on a range of subjects that should be considered by clicking on the images below.

10 Weeks to 10k

Nutrition

www.eatwell.gov.uk/healthydiet/foodforsport/

www.runnersworld.co.uk/defaulthealth.asp?sp=&v=4

Hydration

www.running4beginners.co.uk/Hydration.html

www.disen.org/

Footwear and Clothing

Wearing appropriate footwear is extremely important when exercising; there is a wide range of specialist running suppliers throughout the country. Our retail partner for the 10k for Men is Achilles Heel, click on the link below to go to their website.

www.achillesheel.co.uk/

Exercise and medical conditions

Please always check with your healthcare provider before undertaking any new activity. Taking exercise is recommended for those suffering from a range of conditions but it often takes a bit more getting used to and the need to be slightly more organised than everyone else.

Below you will find links to information about physical activity and a selection of common conditions:

Arthritis Care

Asthma UK

Diabetes UK

British Heart Foundation

MS Society

 

 

Sports Injuries

Last year 49,000 places were allocated for the London Marathon but only 36,000 people started with 35,647 actually finishing. This large drop out rate is thought to be due to injuries sustained while training.

While you may not be planning on running a marathon, your own goal in running the 10k is your personal marathon! Whether you are starting to run for the first time, returning from a long break or trying to build your distance it’s important that you follow some simple advice to help you achieve your goal.

A recent survey of Chartered Physiotherapists showed that the three most common injuries in runners were Shin Splints, Knee pain and Achilles Tendon problems. Over 90% of the physiotherapists surveyed said that the most common mistake made by runners training for the race was to over train. This can include increasing mileage too quickly and not listening to their body when it comes to taking rest days or time out to recover from an injury. 40% of Physiotherpists said that wearing the wrong trainers/footwear was also a common cause of injury. With these findings in mind we have compiled these “Top tips” to help you as a runner to stay fit and healthy and achieve your goal.

Getting the kit

Wearing suitable kit will keep you warm, dry, comfortable and pain free when you are training through the winter.

Good trainers are essential – trainers should fit appropriately, have a firm heel cup to stabilise your rear foot and have a flexible sole to allow your foot to move efficiently for propulsion/toe off. Most good running shops are happy to advise and even provide biomechanical assessment. We have a specialised sports podiatrist at the Clinic at Hampden.

Shock absorbing insoles such as Sorbothane can be used to assist with shock absorption therefore reducing the forces through your joints. This can in turn reduce the occurrence on knee and ankle problems.

Follow a training plan

Carefully structured training plans for runners of all levels are available from running magazines and websites. These will help you build your training gradually over time at the right level for you. Set yourself a goal and work hard to achieve it, but stay realistic and don’t be too hard on yourself if you have to miss a session or two. Listen to your body and take rest days. It’s important not to run if you are unwell or have a virus – look after yourself until you are completely better.

Appropriate warm-up

Structured warm-up programs can reduce the risk of injury by 50%. A warm-up prepares your body for the exercise it is about to undertake. It should be specific to the activity you are about to undertake, therefore one warm-up does not fit all sports.

Warm-up for running should be specific to running and include general movement, gentle jogging and general stretching of all major muscle groups. Stretching should be gentle with no pain or discomfort. The effects of a warm-up last 30 minutes therefore make sure you don’t warm up too far in advance.

Avoid injuries

Shin splints are a common injury for runners. The right kit and technique will help avoid them, if however you do suffer from this problem stop running, use ice to ease the pain and rest for three to four days before trying to run again. If the pain persists you should see an experienced sports physiotherapist for further advice and treatment.

Knees and ankles can also be problematic for runners. Take a sensible approach to your training plan, listen to your body and rest if you need to. Injuries can be avoided and treated through strength programming for key muscle groups such as your quads. Speak to your physiotherapist for more information on the right exercises for you.

Improve your technique

This is the area where really small adjustments will really lead to a big gain, improving performance and preventing injury. Common mistakes include running with your body sloping forward or putting your toes rather than your heels down first. Run with a buddy or your local jogging club so that someone can monitor/check your technique.

For further advice on physiotherapy treatment contact:

The Sports Health and Injury Clinic at Hampden Park on 0141 616 6161 or by email on info@sportsmedicinecentre.org or see their website at www.sportsmedicinecentre.org

All Men’s 10K runners are entitled to a discounted rate on physiotherapy treatment and all health and fitness packages.

 

 

Disclaimer: Men’s Health Forum Scotland is not responsible for the content of external sources within this site – thank you

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