Bay to Bay

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The annual bay to bay running festival is coming upon us fast, in fact it’s only 3 weeks away! This year the event will take place on the 17th June and features a half marathon, 12km fun run and a 3km kids run. With the big day fast approaching, we thought we would answer some of the most common questions we hear prior to races, and share some running resources which you might find helpful. You can enter the Bay to Bay here.

I’m worried about getting injured, how can I prevent this?

Injury is a common worry for all runners. The most important things we recommend are to ensure you warm up and cool down, not over-train, ensure you have proper footwear (a podiatrist can help you here!) and to get a screening with a physiotherapist to assess any weak points.

How to pick the right running shoe!

Find out more about our physiotherapy services here.
Find out more about our podiatry services here.

What should I do if I get hurt on the day?

The key to this is to ensure you stay calm. There will be plenty of help around if you need it. It is also useful to remember the POLICE principle for acute injury management following an injury.

Protection: The first step is ensuring that you protect the injured area by resting it. Protection may involve the use of crutches, braces or casts, and ensures you avoid excessive loading.

Optimal Loading: Gentle motion should be started during the rest phase, progressing from passive movement, to active movement and followed by strengthening exercises.

Ice: Ice can be used to manage swelling and pain. Ice should be applied in 10-15-minute intervals every couple of hours. Make sure to not apply ice directly to the skin and avoid prolonged exposure.

Compression: A simple compression bandage may be useful in helping to manage your injury. Make sure the area is compressed but not enough to make it uncomfortable or painful. Seek advice from a health professional if you are not sure.

Elevation: Elevating the injured area will help to reduce swelling and pain, and can be done by elevating ankles or knees on a stack of pillows, and arm injuries on a table or even by using a sling.

I’ve never run a race before. What should I expect and what can I do to prepare?

Running your first race, whether it is the half marathon or fun run, is going to be both scary and exciting at the same time. We recommend making a plan for the day in advance. Make sure you have looked at a map of the course, so you know roughly what to expect and where water stations are. Also ensure you have pre-race meals planned and packed early, so you aren’t in a rush on the day. Make sure you stick to what you know, you don’t want to go trying new energy drinks, gels or foods on the day of the event. However, the most important thing to remember is to have fun and enjoy the atmosphere!

I don’t think I’ve trained enough, should I up my training before the event?

Over-training and increasing your training load quickly is one of the biggest causes of injury. So, in short, no. Stick to what you are doing ahead of the event, with small increases (up to 10% per week) in your training to not burn out before the event.

Should I be strength training?

There are huge amounts of research that suggest that strength training is beneficial to runners. Core work and exercises such as lunges, squats and calf raises are a good starting point. However, remember not to overdo it and start doing loads of strength training the week before an event!

Running resources you may be interested in:

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Book an appointment at Coast Sport by calling (02) 4356 2588 or online via the button below!

Book an appointment online!