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Central Coast Half Marathon: The Ultimate Guide
The Central Coast half marathon is coming up on the 26th of November 2017, and participants should have their training well under way!
The event offers a half marathon (21.1km) as well as a 10km fun run.
The event both starts and finishes at The Entrance, NSW, and the course offers a fast flat and scenic run.
Coast Sport is a proud supporter of the event, and will be there on the day offering free express massages and Physio assessments to registered runners!
You can register for the event here.
Tips for preparing for the half marathon
Have a training plan that progresses steadily - Increasing your training too quickly is likely to result in injury. Try to plan small, consistent increases in your running distance and intensity over the duration of your training period. 10% increases in your overall running load (combination of distance and intensity) are good guide. COAST SPORT offers clients a training load monitoring spreadsheet that runners can use to monitor their training and avoid unnecessary injury risk.
Get strong – Strength training is an important part of training that should be considered for all distance runners and has been shown to both reduce injury risk and improve running performance. Lunges, squats and deadlifts, as well as simple exercises such as calf raises should be included in your strength training program. COAST SPORT Exercise Physiologists and Physiotherapists can prescribe you with a running specific strength program.
Eat well – Food is your fuel. In order to perform well, you need to eat well. Make sure you adjust your fuel intake in response to your training with adequate nutrition both before and after your runs.
Race day tips
Know the course – Before the day make sure you get online and check out the course map. That way you will know what you are in for, where water and aid stations are. You can find course maps for both events HERE.
Warm up and cool down – It is easy to be excited and easily distracted by the environment of the event, both before and after the race, making it easy to forget or neglect your warm up and cool down routine. It is essential to warm up and cool down properly to ensure you the best chance of avoiding injury and performing at your best. You should warm up for at least 15-minutes and use active, dynamic exercises, walking and jogging.
Common running injuries
The most common long distance running injuries include:
Runner’s knee – Also known as patellofemoral pain, it gets its name due to the fact that it is very common among runners. This pain can be sharp or dull, and is often inconsistent. Pain is in the front of the knee and is caused by irritation of the patella (kneecap) and the femur.
Shin splints – Shin splints (medial tibial stress syndrome) are a common injury among runners and a number of steps can be taken to avoid them. Check out our runner’s guide to preventing shin splints here - http://coastsport.com.au/a-runners-guide-to-preventing-shin-splints/
Ankle sprains – Ankle sprains are one of the most common running injuries. The POLICE principles should be used as immediate treatment for ankle sprains. See below for a run-down of the POLICE principle.
Stress fractures – The most common types of stress fractures in runners occur in the navicular and metatarsal bones in the foot and the primary risk factors include a history of fracture as well as training overload.
Plantar fasciopathy – Plantar fasciopathy is defined as pain in the arch of the foot. It can be caused by an interplay of multiple factors, but a history of foot pain, training overload, strength, flexibility and running biomechanics all play a role.
Acute injury management: POLICE
The POLICE principle now replaces the RICE (rest, ice, compression, elevation) principle for acute soft tissue injury management
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.
Want to get in top shape for the Central Coast Half Marathon? The team at Coast Sport can get you feeling well, moving well and performing well. Book in by calling (02) 4356 2588 or online via the button below.