If you intend to run the City2Surf, then with seven weeks to go, you’d be getting into the serious part of the training where we start to look at improving your running technique. See ‘Lifting your Game – Week 7‘.
httpv://www.youtube.com/watch?v=awiGfpFCp0c If you are just starting out on a fitness routine and planning to either walk or perhaps jog some parts of the event, now that we are starting to use a bit more effort, it is time to pay attention to your fast walking or jogging style.
If you are getting sore ankles, feet, knees or even hips, the chances are that you have either poorly fitting or worn out shoes or you are moving with an ungainly action ‘? or possibly both!
Pain is a good indicator that something is not right, so don’t carry on and hope it will go away, because it probably won’t. If you have physical pain, you should see a physiotherapist as soon as possible for corrective advice.
In my experience, most of these types of pain can be alleviated or eliminated after taking a careful look at how your feet come in contact with the ground. One of the things I do is jog on different surfaces such as on the grass or the beach. The beach is fantastic because the sand absorbs most of the impact of each step.
With 7 weeks to go, it is time to introduce some interval work. For those of you who plan to walk the City2Surf, your goal should be to walk as fast as you can or to jog for a minute, then continue at a relaxed pace, then repeat this 3 or 4 times with each walking session.
The most important thing at this stage is to stick to your commitment to get outside and keep up the training. Staying focused on your goal is one of the hardest things to achieve on your own.
April 2013 Update
My City2Surf training program is now available as an eBook via all leading online bookstores and I also invite you to join me in my free Facebook training group the City2Surf 100 day Challenge.