6 Tips for the Corporate Runner : The Balancing Act

Young woman runner with earphones in city, using smartwatch.

Now more than ever the ability to maintain the desirable work: life balance is becoming increasing difficult. Finding enough time in the busy schedule to complete our necessary (physical and psychological) exercise is tough. 

Below are a few tips to help you maximise your training time and help you stay injury free.

 

Planning the week in advance

It doesn’t matter whether you are training for a specific event or you are simply the weekend warrior who likes to go out for a few social runs during the week; the importance of planning your week is paramount.

I prefer to plan my week out on a Sunday night (it symbolises the beginning of the working week for me). Open up the smartphone calendar and put those diary entries in – locked in times that are non-negotiable. This is particularly helpful if you are running with a workmate in lunchtime – send a calendar invite so you can both dedicate the time to hitting the running circuit. 

 

Keep the system ‘moving and grooving’

As has become the case with modern society, so much of our time is spent sitting on our backsides at a desk, in the car, on a train, etc. This is no more prevalent than with corporate runners who spend 8-10+ hours sitting at desks during the day. 

Tightness through the hip flexors and associated restriction in hip extension is a very common problem with running gait. Proper hip function, in particular hip extension, is a critical element of running gait (this is too large a topic to discuss here!) and therefore tightness through the hip flexors, which limits normal hip extension, needs to be prevented. 

To help avoid tightness through the front of the hips and improve flexibility, get up from your desk every 90 minutes, walk to fill up your water bottle, go to the toilet. Above all, make sure you are moving those legs, stretching out the tightness that comes with prolonged seated posture. 

If possible, attempt a few tasks throughout the day while standing up – try holding an informal meeting with your colleague while standing instead of sitting. 

 

Substitute for H2O

It’s so easy to get caught up in your busy schedule at the office and forget a really important element of the running toolkit – consuming enough water. 

By simply placing a water bottle at your desk you can continue to sip of the precious H2O throughout the day and ensure you are ready to tackle the run fully hydrated. 

 

Be prepared to let it go

Things can change in the blink of an eye and this is none more evident than in the corporate world. Re-scheduled meetings or deadlines and hastily arranged business trips can impact on our event training plans.

It is normal to miss a session or two during a training program – what we mustn’t do is go chasing the one that got away! If for whatever reason we miss a recovery run or a mid-week long run occasionally that’s ok, don’t go out and try to fit in an extra run on top of another run later in the week. Overloading by adding in extra sessions is likely to lead to injury – resulting in even more missed sessions!

 

Buddy up

Finding the motivation or energy to go for that midday/lunchtime run is much easier when you have a running buddy to push you through. We are much more likely to stick to what we set out to do if there is someone there to motivate/push us through all those painful moments.

 

Cool down

So often forgotten when thinking about our running is the important aspect of cooling down – particularly when running during lunchtime or before/after work. We finish our run and step back into the office and before you know it the time has escaped you and you haven’t properly cool down.

Before you head back into the office – dedicate 5 mins after your run to stretch outdoors. This will save you from getting distracted from work related issue and potentially forgetting to stretch and cool down. 

 

Quick Tips for Marathon Training

Runners run urban marathon in the the city

1 – Look Down

Test out the shoes and socks that you plan on wearing on race day. If the shoes aren’t your regular training shoes, wear them on at least one 12-15 km run at marathon pace. This test run will determine whether you’re likely to develop blisters or get sore feet–before it’s too late. If the shoes bother you on this run, get yourself another pair.
 

2 – Don’t get greedy 

Try to stick to your training plan in the weeks leading up to the race. You’re not cramming for a test so running more KM’s than you’re used to late in your training can hinder your performance rather than help it. 
 

3 – Taper

During your final week you should feel like you’re storing up energy, physically and mentally. Keep runs short, try to get good sleep and keep stress at bay. Get work projects under control, decline late night invitations and try to avoid long flights if possible. You should arrive on the start line feeling fresh and ready to smash your goals! 
 
The Melbourne Marathon is only a couple of weeks away. If you have any questions, niggles or need some more personalised advice get in touch today!

5 Handy Hints for preparing for The Corporate Games

Five Handy Hints for preparing for The Australian Corporate Games

By Physiotherapist Josh Lambert

This year, we have teamed up with the Australian‬ Corporate Games as the official Health‬ Partner to help prevent and manage injuries for the competing ‪athletes‬ throughout the demands of their events.

Our Physiotherapy team unfortunately assess and treat far too many avoidable injuries that our clients suffer in the lead up to, during, and after the event – mainly a result of poor preparation!

Corporate Games Promo

Here are 5 key tips to ensure you prepare sufficiently for the Corporate Games, and avoid letting your team down during competition!

  1. Prepare a training plan
    You have under a month until competition now, but still plenty of time to schedule training sessions for fitness, skills, or a mix of both
  1. Practice matches
    Ensure that you undertake at least 4 sessions (preferably with the whole team for team events) that are simulated match practice, or training at match intensity – a great way to condition the body, whilst getting to know your team-mates!
  1. Don’t forget flexibility and core stability
    As your training increases, so too does the demand on the body. Performing dynamic stretches daily – such as leg swings, trunk rotations, and shoulder circles – will lengthen muscle tissue, and help prevent injury
  1. Deal with injuries or niggles now
    If your issue is dealt with early enough, you can ensure a more enjoyable competition, and risk further damage during the event
  1. Have fun!
    The lead up to the Corporate Games is all part of the experience for you and your team mates, so make it fun and social to build a great team culture!

Good luck to all the teams taking part this year!

Need some help getting prepped for the Corporate Games? Get in touch!

 

5 Myths of Running Shoes-by Chris McCormick

Runners World recently put out this great blog (http://www.runnersworld.com/running-shoes/5-common-myths-about-running-shoes) discussing the common myths of running shoes – as a podiatrist I get asked about each of these everyday! I’ve summarised the key points below:

sneakers

 

  1. There is a best running shoe – Easily the most common myth about running shoes. There is “no” best” running shoe! We are all individuals, we each prefer different features in our shoes – so what I like is different to what my running partner enjoys. Not to mention that different running shoes are designed for different types of running!
  1. All Nikes are created equal – Another common misconception. So often you hear people say “I only run in Asics or Nike”. As a runner you need to find the style that works for you, regardless of brand preference!
  1. A shoe is a prescription – Over-pronator, flat footed, weak in the ankle – how often do you hear these terms thrown around by shoe stores looking to match you up to a specific style of shoes. From then on you believe that this shoe is the only style for you! The key point here – no shoe is a magic prescription, over time as aspects of your running change your shoe selection is likely to change to!
  1. Monogamy is a virtue – It is good thing to spread the seed when it comes to running shoes – try a few different styles on the go. Using varying shoes for different runs (speed, trail, long, etc) provides alternative interactions with the surface and a different response from your soft tissues – a positive thing.
  1. A shoe can make you run fast – the only way to run fast to hit the road/track/trail/pavement/concrete/sand – unless you are running you aren’t running fast!

Above all else – get out there and enjoy the run, you never know where it might lead you!