The Vancouver Sun Run is fast approaching. According to statistics, as much as 50 per cent of runners will have experienced an injury during the course of their program leading up to the race. If you are currently feeling pain during your trainings, there is still time to make things better before April 14.
Most of the training has been done
Training has been consistently increasing so far, and the efforts you have put in over the last few weeks will be paying off. At this stage, cutting your workouts shorter than what your program suggests will not impair your ability to race. If you have run seven to eight kms in a single session, you can do 10 km.
Take it easy
During the next two weeks, reduce speed, mileage and hills according to symptoms. Getting to the starting line without pain will increase your chances of successfully reaching the finish line. Don’t aim for a personal best. Listen to your body to make your post-race recovery easier. This will also help you stay motivated for your next objective!
For personalized advice on injuries, consult a qualified health-care professional.
Jean-Francois Esculier works in the Department of Physical Therapy at UBC and is a physical therapist at the Allan McGavin Sports Medicine Clinic and is director of research and development at The Running Clinic.