Two Oceans Ultra Tips 5/12 – Small Things

Your training should be in full swing by now and with only 8 weeks to go until race day this is not the time for making big changes to your training, running style or gear. The most important now is to keep moving, one training run at a time.

This is the time though to do those little things that will add the edge to your training. Here is a list of ten little things you can do to maximize your training:

  1. After your run, soak your feet in warm water mixed with epsom salts for 10 minutes and give each foot a good massage.
  2. Minimize non running fatigue – stay off your feet as much as possible when not training.
  3. Follow the 3 R’s of recovery
  4. Spend 10 minutes on mobility and core exercises each day
  5. Have those niggles seen to before they become full blown injuries
  6. Rehearse what you will be wearing, eating, drinking in the race. Also try to simulate the race route profile on your long runs.
  7. Eat well! Up your daily nutrition a notch, especially get in extra immune boosting foods.
  8. Create an environment and pre-bed routine for quality sleep. Aim to get as close to 8 hours a night as is realistic.
  9. Spoil yourself to a massage.
  10. Stop regularly to enjoy the view!

Train hard, be nice to people and remember to laugh (a lot!!).

Coach Kathleen

RUN.LAUGH.LIVE

About Coach Kathleen

Coaching since 2004, I have coached both young and old athletes from those achieving provincial and national medals in track, biathlon and cross country to runners running their first ever half marathon or marathon. I am a specialist in youth coaching and my coaching philosophy is to not only help each athlete achieve their best with their athletic talent but to guide each athlete in developing character and transforming their lives beyond the track. As an athlete I have competed at high levels across all the running disciplines, track, road, cross country and trail running as well as internationally in triathlon. I have a personal best of 2 hours 45 min for the marathon and have twice been part of the winning ladies team in the AfricanX trail race. Qualifications IAAF Athletics Lecturer Level II Distance Running Coach SAQ Fundamental Movement Certificate ACE Certified Personal Traininer Personal Running Performances
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