Soft Sand Running Preparation
Next Sunday 7th December is our Bi-Annual Soft Sand Classic at North Palm Beach. It’s a 5km run in the golden sands of Summer Bay for a bit of fun, a little fitness goal and Sunday morning motivation.
If this is your first time, or you are a SSC veteran there are a couple of things you can do this week to make sure you’re in top form for the race.
If you haven’t yet registered come by Circuitry and grab a form. It will cost you $15 if you are a current client and $20 for everyone else.
TOM’S SOFT SAND CLASSIC TRAINING AND RACE DAY TIPS
START OFF SLOW - if you’re not used to running on the sand, after the first session you’ll really stress your ankles and calves. Your feet are working much harder to deal with the soft surface. When you’re running on the road your feet and ankles have much less range of motion and the force is in the knees and hips.
STRETCH – Make sure you do a good post soft-sand ankle and calf stretch out to avoid the muscles stiffening up and getting sore.
SET YOUR SELF A 1 KM GOAL – For your first run, run within your comfort zone for the first session. The soft sand really forces you to do this but make sure you have the ability to talk about 3/4 intensity 70-80%. It’s hard to accidentally run too fast on the sand because of the intensity your body is working to push down onto a soft surface.
GRADUAL PROGRESSION – After you’ve done the 1km build up to 1.5km, then 2km, 2.5km then work towards 3.5-4km. If you can get this down pat, you’ll easily be able to push through to the 5km on race day.
GYM CROSS TRAINING – Make sure you strengthen all muscles you’ll be using. In the gym you can utilise walking lunges, step-ups, calf raises, bosu lunges, leg machine, reverse lunges will help you out.
GET HYDRATED and STAY HYDRATED – Make sure you have enough to drink before and after training and the race. Remember your body is using more energy than a normal jog to keep you going in the 5km soft sand race. Drinking water should not be over looked.
FUEL UP - Have a small complex carbohydrate breakfast like some porridge and fruit.
Enjoy yourself and run within your capacity
(until the last 50metres, then go for gold!)
PICK UP YOUR REGISTRATION FORM FROM THE CIRCUITRY STUDIO!