Top training tips!

The HBF Run for a Reason is less than a month away! Have you signed up?

Join the Diabetes WA team (external link). Donate to the Dash for Diabetes WA team (external link).

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Has the HBF Run for a Reason snuck up on you? Don’t worry, it’s not too late to start training!

1# Slow and steady wins the race!

My main tip would be to start low and go slow. In other words do not jump in the deep end! Slow progressed training will go a long way to preventing injury and making your training more enjoyable. It may feel too easy at the start but it is important to build a good foundation for your training before increasing distance and intensity. It will also mean that you can ‘hold’ your fitness for longer.

#2 Look after your body

Make sure you find good, comfortable shoes and don’t try new shoes on race day! Looking after your feet is important, especially when you have diabetes.  People living with diabetes may also be at greater risk of tendon injury. Our tendons like a consistent, steady load. In other words try not to ‘spring’ anything on them! Regular exercise, progressed slowly, will help reduce your risk of injury. Also try stretches like this:

marian stretch

#3 Good technique is worth it!

Good running technique can make running much more enjoyable and help to prevent injury. You may find maintaining these techniques takes a little time, but keep persisting – it is worth it!

  • Run tall– think of yourself as having a string attached to the top of your head that is pulling you upwards. Straighten out between your hips and your ribs. Tuck your chin in slightly.
  • Lead with your hips- It doesn’t need to be exaggerated, but keeping your hips forward will encourage hip extension and a more powerful stride.
  • What should I do with my hands?- Relax! Try not to hold them stiff or hold the tension through your shoulders.
marian running
Like this!

#4 Be prepared for race day

During the race keep these tips in mind:

  • Make sure you have your diabetes supplies with you. This is especially important if you have type 1 diabetes or insulin requiring type 2 diabetes. Your testing kit and hypo snacks are essential.
  • Make sure you test before, after, and even during the race if you can.
  • Don’t pour water over your head at drink stations! It can be tempting but it will get your shoes wet and increase your chance of getting blisters.
  • Keep hydrated!

Once you’ve had that amazing experience of running down the finisher’s chute, make sure you take a moment to get some carbs into your body so that you can start replenishing your muscle energy stores and prevent hypoglycaemia. If you have type 1 diabetes be sure to keep a close eye on your blood glucose levels later that night as you may be at greater risk of hypos.

marian pointing

Fast Tips:

  • Having trouble running tall? Try practising running with your hands on your head until you get the hang of it.
  • It’s always a good idea to chat to your doctor or exercise physiologist to make sure it is safe for you to start training.
  • Monitor your feet for any blisters or callus’. Talk to your podiatrist if you notice any changes.

More:

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Marian is a Diabetes Educator and an Accredited Exercise Physiologist at Diabetes WA.

 

 

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