The countdown is on for The Hume Bank City2City RunWalk in 2020.
We're into the final days leading up to the event and we want to make sure you're preparing your body properly, no matter if you're walking or running the 7.5km, 10km or brand new 15km course. Our friends at Anytime Fitness have helped us out with some of their top tips for preparation in the morning before the race.
All three courses for The Hume Bank City2City are on very firm surfaces. Majority is bitumen (road), and then concrete or a very firm dirt surfaces thereafter. If you're not a harcore weekend running warrior, you'll find the impact of a long run on this surface pretty taxing. If you haven't been training 2 or 3 times per week on these surfaces, you'll want to make sure you're calves, hamstrings are ready for the firm impact. Have a read below of our sample warm-up routine.
Stretching and Warm-up
If you remember back to last weeks post, we wrote about how stretching improves flexibility, and that it happens slowly over time. Static stretching is a relaxing activity that should be worked on at all times, except maybe in the warm-up before your event. Stretching will down-regulate your body, making your joints more relaxed than usual. Relaxation and jogging joint impact, don't necessarily go hand in hand. You want your body to be warm, alert and activated.
Rather than static stretches, focus on full body blood flow and keep an eye on the clock. You don't want to miss the start. Go for a little slow jog before the race begins.
While you're at the start line in the massive crowd, there's little room to move, but it's important to keep moving. Here's a few ways you can warm-up on the spot.
- Ankles: Complete some ankle circles and create as much mobility in your ankle as possible. Tip toe the ground on one foot, and move your heel side-to-side, then draw a circle. Shake your ankles out.
- Calves: Give your calf muscles a vigorous self-massage.
- Hamstrings: Gently reach for your toes (with knees slightly bent) and rise back up, repeat.
- Heart Rate: Do little gentle jumps or alternate side to side hops.
- Relax Upper Body: Swing your arms, roll your shoulders, stretch your neck muscles, front, back and each side.
- Mobility & Activation: Don't be afraid to move those hips side-to-side or some lateral leg swings to active your rotational muscles before the gun goes off.
Hopefully you've been hydrating over the past few weeks and you're not trying to cram your water intake in the two days before the run. On the day, be careful not to drink too much before the run. You want the water to absorb, and not have it swishing around in your belly. Take little sips. Don't over do it. Add some lemon to your water bottle, and if you don't feel like you're on top of your hydration equation, add some electrolytes or coconut water. Have something easy to digest about 30 - 60mins before the race. My personal favourites are half a banana or a single piece of toast with butter and jam.
During the run, you will only need small amounts of water and maybe some electrolytes. Ideally you wouldn't have an energy gel over this distance, maybe for the 15km course you'll need one, but if you feel the need, make sure you have a plan on when to take it. It has more potential to give your a stitch due to imbalancing the amount of carbohydrates Vs electrolytes in your stomach. Take your energy gel with water and take your electrolytes separately at the hydration station.
Article written by Jai Forster.
Jai is the director and Franchisee at Anytime Fitness in Albury & Wodonga who are a sponsor of this years Hume Bank City2City.
After participating in many local fun-runs as a member of the Wodonga Athletic Club, studying a Bachelor Of Applied Science in Human Movement, and winning two consecutive Sprint Distance Triathlon World Championships, Jai has all the tips and tricks to support our local athletes looking to get the best from themselves.
If you have any questions about getting ready for the Hume Bank City2City, please send Jai a message on Instagram: www.instagram.com/jai4star
Good luck to everyone participating in this years event. Anytime Fitness will see you at the finish line for a well deserved electrolyte & a banana.