[vc_row][vc_column][vc_column_text]
The Great South Run is fast approaching, and will be kicking off in Portsmouth on the 17th October 2022. Running 10 miles is a huge achievement, so we’ve put together some useful information to help you with your training.
Whether you’re a seasoned runner or are new to the sport, we want you to reach your goals! We have a comprehensive understanding of how running impacts the body and how it can often lead to injury if not conducted properly. We have therefore provided some of our top foot care tips below as well as some local running routes in Hampshire that are ideal for beginner and experienced runners getting started with their training for the Great South Run.[/vc_column_text][vc_column_text]
Before we start, what is the Great South Run?
The Great South Run is a 10 mile running event that takes place in Portsmouth each October. It’s a great way to get fit and you can even help to raise money for charity in the process! You can sign up on their official website or by getting in touch with your chosen charity to run on their behalf.
With summer on the horizon, now is the perfect time to get yourself in shape for this great run.[/vc_column_text][vc_column_text]
It doesn’t matter whether you’re an experienced runner
Perhaps you’ve been meaning to take up running, but haven’t quite got round to it yet. Or maybe you want to get in shape but aren’t sure how best to do it. If so, then read on, we have some great tips that will help you get started with your new fitness regime!
Running is a great way of keeping fit – and once you get into it and start seeing results for yourself, then it will only motivate you further![/vc_column_text][vc_single_image source=”featured_image” img_size=”full” add_caption=”yes” alignment=”center”][vc_column_text]
Getting started with your Great South Run training
When you start your Great South Run training, there are several factors that you need to consider in order to ensure that you have a successful and injury-free experience.[/vc_column_text][dt_vc_list dividers=”false”]
- Work up to the full distance slowly
Your first few runs should be short and slow. You can’t expect to run 13 miles if you haven’t run 5k before! By starting with a 5k run, then increasing the distance over time, your body will get used to running at those distances more quickly than if you tried doing something much longer right away. - Go at a pace that suits your experience level
Start out slower than what feels comfortable so that by race day, it won’t feel like such an ordeal when everything is going fast and furious around you! - Choose a varied route
Make sure your route has some hills or flats so that every part of your body gets worked out in different ways during each run session – this will prevent injuries from overuse or repetitive motion injuries like shin splints or plantar fasciitis (which both happen when people do not give their muscles enough variety). - Listen to your body
pushing your training too far can have the reverse effect and can mean that you have to stop training altogether. Make sure you are paying attention to how you’re feeling to avoid any training disruption or serious injuries.
[/dt_vc_list][/vc_column][/vc_row][vc_row full_width=”stretch_row” content_placement=”bottom” el_class=”bg-gradient” css=”.vc_custom_1655832973862{margin-top: 20px !important;margin-bottom: 20px !important;}”][vc_column width=”3/4″ css=”.vc_custom_1655220819048{padding-top: 20px !important;padding-bottom: 20px !important;}”][ultimate_heading main_heading=”“The Great South Run is a very popular Hampshire running event and every year we hear from more and more customers who are taking on the challenge and want to make sure they are as prepared as possible for the big day.” heading_tag=”h3″ alignment=”left” main_heading_style=”font-style:italic;” el_class=”text-light” main_heading_margin=”margin-bottom:20px;”][/ultimate_heading][ultimate_heading main_heading=”Foot care is obviously a huge part of any training routine. However, we like to look at how each area of the body is functioning and help everyone get the most out of their training schedule”” heading_tag=”h3″ alignment=”left” main_heading_style=”font-style:italic;” el_class=”text-light” main_heading_margin=”margin-bottom:15px;”]
– Alice Forward BSc (Hons), Clinical Director
[/ultimate_heading][/vc_column][vc_column width=”1/4″ css=”.vc_custom_1656002259562{margin-bottom: 0px !important;padding-bottom: 0px !important;}” offset=”vc_hidden-xs”][vc_single_image image=”14251″ img_size=”full” css=”.vc_custom_1655225579234{margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;}”][/vc_column][/vc_row][vc_row css=”.vc_custom_1655222771021{padding-bottom: 20px !important;}”][vc_column][vc_column_text]
Find a running route in Hampshire
Before you get started on your training, it’s worth finding a route (or routes) that you will enjoy running. This can be done by using a map and following the trails of whatever scenic routes the area has to offer. It’s important to remember that this should suit your fitness level, needs and goals so as not to put yourself off running entirely or injure yourself in the process of finding an enjoyable route.
Here a some great sources to start planning your Great South Run training routes:[/vc_column_text][dt_vc_list dividers=”false”]
[/dt_vc_list][/vc_column][/vc_row][vc_row css=”.vc_custom_1655222776241{padding-bottom: 20px !important;}”][vc_column][vc_column_text]
Find the right running footwear
Excellent foot care is an integral part of any training plan, particularly when dealing with the distances seen in the Great South Run. Looking after your feet whilst training helps to enhance your performance, meaning that you can get the most out of each training run on your way to that incredible 10 mile mark! Your feet rely heavily on the training shoes that you decide to buy, so it’s important to get it right!
If you’re new to running, consider choosing supportive shoes that provide both comfort and flexibility. As you become more experienced, you may wish to switch over from a neutral shoe to one with more support or cushioning. It is important that your feet are supported properly while exercising so as not to cause injury or discomfort during training.
When not in use, keep your running shoes in an area separate from other pairs of shoes (e.g., by separating them into pairs using either special insoles or cardboard boxes). This will keep dirt off the soles and prevent odor buildup between uses – both of which can affect performance when training for long distances such as those involved in running events like the Great South Run![/vc_column_text][vc_column_text]
When should I replace my running shoes?
How do you know when it’s time to get new running shoes? The best way is to look at the wear on the sole of your current pair. If you can see more than three millimetres of wear, then it’s probably time for a change.
It doesn’t matter how much you love a shoe or what brand it is, if they’re worn out, they should be put aside and replaced. We advise all of our clients to regularly check their soles so as not to negatively impact their foot health and training routine.[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1655224828395{padding-bottom: 20px !important;}”][vc_column][vc_column_text]
Running injuries and how to prevent them
Running injuries are common, but they can be prevented with proper preparation.
Firstly, you should ensure your shoes are the right fit. Your shoes should feel comfortable from the first time you wear them, and never run in new shoes for more than 10 minutes without giving your feet a chance to adjust.
It’s also important to check for any sharp or hard objects inside the shoe that could cause an injury, such as laces or seams coming apart. If they do come undone, take them to be repaired or replaced as soon as possible – you don’t want these problems causing issues further into your training plan!
Another common cause of running injuries is incorrect running technique. Pay attention to which type of pronation you naturally have and make sure you tailor your technique in support of this. If you’re unsure of your type, why not book an assessment to find out and help you plan out effective training routines that suit you individually.[/vc_column_text][vc_column_text]
Foot conditions to look out for & treatment
There’s no denying that running can be hard on the feet, which is why proper foot care is vital in order to achieve your best. There are a several foot conditions that runners are particularly susceptible to:[/vc_column_text][dt_vc_list dividers=”false”]
- Blisters: We’ve all experienced this common ailment, whether from brand new shoes or long distance running. The easiest way to minimize the risk of blisters is to ensure that your running shoes fit correctly and to avoid longer distance running in new shoes until your feet are used to them.
- Athlete’s foot: This foot condition appears in the form of peeling skin as a result of allowing feet to remain wet or damp. Buying breathable trainers and socks that are designed for runners as well as drying feet thoroughly after a shower or bath are the best preventative measures for this.
- Plantar fasciitis: Appearing as a pain in the under part of the foot, plantar fasciitis can be extremely painful if left untreated and not given time to rest. Supportive footwear can help to reduce the risk of this type of injury by softening the impact of your feet on the ground.
- Ingrown toenails: Not the prettiest of foot ailments! Ingrown toenails can have a bigger effect on your running performance than you may think…make sure to cut your toenails regularly to avoid any issues.
- Calluses: Callused skin often goes untreated and is particularly common in people who have higher than average foot arches. Again, supportive shoes can help to evenly spread the weight distribution of your feet and avoid too much hard skin building up.
[/dt_vc_list][/vc_column][/vc_row][vc_row full_width=”stretch_row” equal_height=”yes” bg_type=”bg_color” css=”.vc_custom_1655224217930{margin-right: 0px !important;padding-right: 0px !important;}” bg_color_value=”#2b3685″][vc_column width=”2/5″ css=”.vc_custom_1655224256239{padding-top: 30px !important;padding-bottom: 30px !important;}”][ultimate_heading main_heading=”Give Your Feet an MOT” alignment=”left” el_class=”text-light” main_heading_margin=”margin-bottom:30px;” sub_heading_margin=”margin-bottom:20px;”]Our MSK Assessments offer in-depth analysis of your gait and mobility of the full lower body, giving you a foundation of knowledge to improve your running technique. Our expert podiatrist team will help you meet any mobility goals you have, as well as provide a wealth of resources to improve your foot health and comfort in every situation.[/ultimate_heading][dt_default_button link=”url:https%3A%2F%2Factive-step-healthcare-ltd.au1.cliniko.com%2Fbookings%3Fbusiness_id%3D30903%26appointment_type_id%3D128225|title:MSK%20and%20Gait%20analysis” size=”big” button_alignment=”btn_left”]Book An MSK Appointment[/dt_default_button][/vc_column][vc_column width=”3/5″ css=”.vc_custom_1655224738577{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_row_inner][vc_column_inner width=”1/3″][vc_single_image image=”14256″ img_size=”full”][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image image=”14254″ img_size=”full”][/vc_column_inner][vc_column_inner width=”1/3″][vc_single_image image=”14255″ img_size=”full”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row css=”.vc_custom_1655838726998{padding-bottom: 20px !important;}”][vc_column][vc_column_text]
Top running foot care tips from our team
We asked some of our team members to their top running training tip to help with your Great South Run training inspiration:[/vc_column_text][vc_row_inner content_placement=”middle”][vc_column_inner width=”1/4″ offset=”vc_hidden-xs”][vc_single_image image=”14259″ img_size=”full” el_class=”img-circle-blue”][/vc_column_inner][vc_column_inner width=”3/4″][ultimate_heading main_heading=”“Managing any hard or callused skin would be a big one for me, as it can lead to really painful feet and has an impact on how effectively you are training. Soak your feet, remove hard layers of skin slowly and follow with a good moisturiser – or better still, visit a professional!”” heading_tag=”h3″ alignment=”left” main_heading_style=”font-style:italic;” main_heading_margin=”margin-bottom:15px;”]
Jim Davies BSc (Hons)
Podiatrist
[/ultimate_heading][/vc_column_inner][/vc_row_inner][vc_row_inner content_placement=”middle”][vc_column_inner width=”3/4″][ultimate_heading main_heading=”“Keep your feet clean and dry – it’s a lot more important than people think – particularly after quite long training sessions. Change your socks if they get damp and use antifungal powder if you need it. This is one of the first things I tell every client because it always gets overlooked in a foot care routine but it can make SUCH a difference”” heading_tag=”h3″ alignment=”right” main_heading_style=”font-style:italic;” main_heading_margin=”margin-bottom:15px;”]
Emily Ball BSc (Hons) FFPM RCPS (Glasg)
Managing Director
[/ultimate_heading][/vc_column_inner][vc_column_inner width=”1/4″ offset=”vc_hidden-xs”][vc_single_image image=”14258″ img_size=”full” el_class=”img-circle-red”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row css=”.vc_custom_1655224828395{padding-bottom: 20px !important;}”][vc_column][vc_column_text]
Book an MSK assessment to get the most out of your training
MSK, or musculoskeletal injury, is the umbrella term for any pain or discomfort that originates in the bones, muscles, joints or tendons.
The MSK assessment is a thorough examination of these areas and requires only an hour of your time. It will involve some active movements (which you’ll be able to perform without being asked), a questionnaire about your physical activity levels and lifestyle habits such as smoking and drinking alcohol, a full body examination with particular attention paid to any areas where you’re likely to experience pain (such as knees) and finally a review of all findings with our qualified physiotherapist, who will provide recommendations based on what he learns during this session.
An MSK assessment is really useful for anyone taking on a new training programme, particularly when it involves a lot of running which can put high amounts of pressure and stress on joints and muscles. Book your assessment today with our qualified specialists and let us help you get the most out of your Great South Run training.
If you have any questions on anything we’ve covered here, want to discuss your training programme or have an existing foot condition or injury you’d like us to look at, get in touch today – we’re always happy to help![/vc_column_text][dt_default_button link=”url:https%3A%2F%2Factive-step-healthcare-ltd.au1.cliniko.com%2Fbookings%3Fbusiness_id%3D30903%26appointment_type_id%3D128225|title:MSK%20and%20Gait%20analysis” size=”big” button_alignment=”btn_left”]Book An MSK Appointment[/dt_default_button][/vc_column][/vc_row]
