Prepare now and nail the Coastal Five in November
If you’re aiming to cross the finish line strong in November, now is the perfect time to assess your training prep. Preparing your body now can help you avoid last-minute injuries, improve your endurance, and make race day a whole lot more fun. Here’s how to get started – from a physio’s perspective.
1. Build a smart training plan
Jumping straight into long runs is one of the quickest ways to pick up an injury. Instead, gradually increase your distance and balance your workouts to build strength and endurance safely.
Tips to build a smart plan
- Increase distance: Increase your total weekly running distance incrementally (ideally no more than 10%) to avoid overloading your muscles and joints.
- Include strength work: Add squats, lunges, and calf raises a few times per week to improve help your muscles when running.
- Schedule rest and cross-training: Incorporate low-impact activities like swimming or cycling to boost cardiovascular health while giving your body a break.
2. Focus on Injury Prevention
Overuse injuries like shin splints, runner’s knee, or Achilles tendon pain often show up during training, especially if you’re pushing too hard.
Tips for preventing injury
- Check your footwear: Worn-out or incorrect shoes are a major cause of running injuries. Get fitted for the right shoes and replace them every 600–800 km.
- Warm up: Start with a gentle walk/jog before getting into your running pace
- Add mobility and stretching: Spend 10 minutes stretching after each run to help with recovery and reduce tightness.
- Listen to your body: If you feel persistent pain or swelling, don’t ignore it, seek assistance from a physio early and prevent long-term issues.
Feeling niggles already? A physio can assess your injuries, treat any existing pain, and design a programme that strengthens weak spots before they turn into major problems.
3. Nail Your Recovery Game
Recovery is where the real progress happens. It’s how your muscles repair and get stronger, preparing you for the race.
Tips for better recovery
- Prioritise sleep: Aim for 7–9 hours of quality sleep each night to allow your body to recover fully.
- Hydrate and fuel smartly: Drink water throughout the day and focus on balanced meals with lean protein, complex carbs, and healthy fats.
- Use active recovery: Gentle yoga, swimming, or walking on rest days can boost circulation and help prevent stiffness.
4. Practice Race Day Habits
The weeks before your event are perfect for practising how you’ll approach race day so you can hit the ground running – literally.
Tips for race-day prep
- Test your gear early: Use your long runs to try the shoes, socks, and clothing you’ll wear on race day to avoid surprises like blisters or chafing.
- Plan hydration and nutrition: Experiment with gels or snacks to find what works for your stomach during long runs. Don’t try anything new on race day.
- Lock in your pace: Practice running at your goal pace so it feels comfortable on the day.
Ready to get serious about training?
Take the advice above to help you kick start your Coastal Five training.
Need some help with your training journey or dealing with pain?
Book a session with one of our physios. We’ll get you set up with a safe training plan, address any injuries early, and make sure you’re running your best when November rolls around.