WITH THE PRINCIPALITY Principality Building Society Cardiff Half Marathon less than two months away, training will be going up a gear for runners taking part.
That’s why it’s so important participants are doing all they can to look after themselves and know what to do if they start to experience any aches, pains or little niggles.
Run 4 Wales Race Director, Steve Brace, is a double Olympian having represented Great Britain in the men’s marathon in the 1992 and 1996 summer Olympics. He’s also a former winner of the Paris and Berlin Marathon, and ran his marathon PB of 2:10:35 in Houston in 1996.
He shares his tips and advice on what to do.
Steve says: “It’s so important not to ignore any niggles, aches or pains when you’re running, as doing so could cause longer-term damage.
“The main causes are down to over training, poor flexibility, poor running style and unsuitable running shoes. You might have been doing too much too soon, or you could be trying to cram in too much as the race gets nearer.”
For minor muscle pulls, Steve advises to ice the area for 10-minute intervals. However, if you’re experiencing a series or chronic injuries it’s important to go to your local sports injury clinic or a physiotherapist.
He also suggests:
- Don’t be afraid to have a day off to rest – it may be all you need for your running to feel normal again.
- Try getting off the road and instead head to the trails or a grassy field to reduce impact on your joints.
- Carry out 10 minutes of stretching before and after racing as this will help to keep muscles supple.
- Taking a hot bath instead of a shower will also reduce aches and pains after a hard run.
- Go to a running shop for advice on shoes and have their specialists analyse your gait.
The Principality Cardiff Half Marathon takes place on Sunday 6 October. For more information about this year’s Principality Cardiff Half Marathon visit: www.cardiffhalfmarathon.co.uk/
