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Fancy a Challenge?

Fancy a Challenge?

So, what is it going to be?

Running a 5k, 10k, half or full marathon?

Cycling 100 miles or wild water swimming?

Stand on one leg for half an hour a day every day for a month? Trampolining?

Looking across social media it seems as if many of us are throwing ourselves into doing challenges like never before. Maybe this is one of the positives of the Coronavirus lockdowns, we need to be both mentally and physically active and taking part in a challenge is one way to do it. It’s also a way of raising funds for charities who have been hit hard this year with many of their activities cancelled.

Whatever you decide to do, once you’ve set your goal to raise money for your well-deserved charity, training for that day is as important as the challenge itself.

We asked Phil Bedford, a valued member of the Hands On At Work team, and a Remedial Sports Massage Therapist, his advice as to how to get the most out of your challenge.

In the first of a series of 3 blogs, Phil looks at the importance of how and where you train and are your shoes good enough!  

Training for your Charity Sports Event

Training for your event is key if you want to complete it and stay injury free!

Health Check

If your are new to any kind of activity it’s always good to get yourself a health check to make sure your blood pressure is good and that you have no underlying health issues that may affect your training.

Once you have been given the all clear you are ready to begin.

What training should I do?

Any event you enter requires endurance and stamina on a mental level to complete the event. One thing I always start with before any physical activity is to stimulate my brain with video footage of others actually doing the event, feeling their excitement, their nervousness but most of all their achievement to complete their goal.

Let’s look at running, one of the most popular events on the planet.

Running takes energy, loads of energy. It’s a whole-body exercise, there isn’t a single part of you that’s resting.

Have you got the correct shoes?

Good fitting shoes are so important. These are the shoes you will be training and doing the event in so it’s vital they are not too tight or too loose as this can lead to injury. It’s always a good idea to get your feet checked at a running shop so they can tell you the best running shoe that suits you. It really is worth the investment.

Should I walk before I run?

If you are new to running or the event you are entering, slow it right down until you feel confident to pick up the pace slightly – you don’t want to cause injury.

How long should I train for each day?

Normally 1-2 hours a day and have a recovery day in between. The last 15/20 minutes should be focused on cooling down the body and stretching out to lessen any potential future injury.

What surfaces should I train on?

With the event, you are entering, research the route and any elevation, hills, forestry, etc. so that you are familiar with the terrain.

In the next blog, Phil will discuss how massage therapy is an essential aid to training and post-event recovery.

Phil Bedford has been a therapist for over 25 years training in Birmingham and working both in the UK and abroad including Spain and the United States. 

If you would like to contact Phil Bedford for further advice on training or to book in for a Remedial Sports Massage drop an email to info@handsonatwork.co.uk