Gold Coast Marathon Running Tips

Jun 15, 2018 | Physiotherapy


If you are running at this years GC Marathon and are doing the 5.7km or 10km make sure you have run that distance, or close to it, a few times in the weeks prior to the race. The week of the race I would only do 2 runs and make the last run on Wednesday, then rest up until the Saturday of the race. Try and go out at a moderate pace and then pick it up over those last 1-2km as you probably would like to get a PB over that distance. Before the race, move around a lot to keep warm and do some light stretching for the spine, hips, hamstrings, hip flexors, quads & calves – nothing too intense, save the deeper stretching for after the race. If you are not sure what to do come & see us and we will show you.

If you are doing the 21km or 42km I would be doing 18-20km (for 1/2) or 34-36km (for full) 2 weeks out from the actual race. You need these 2 weeks prior to the race to taper and make sure there are no little niggling injuries. In terms of bone stress and muscle/ tendon recovery after these long runs you need “Bob the Builder” to catch up to “Pacman” – if that doesn’t make sense come & talk to us!

The week of the race I would do 3 runs- Sunday a 10-12km (for the 1/2) or 18km (for the full), then Tuesday 5-10km then Thursday 4-8km. Allow that full 48 hours of recovery at least before the race. Same advice for pre-race warm up, drink every 5km even if you don’t feel like it at the time and if you are doing the full eat something every hour (gel, dates, carb bar, banana) whatever fits in your belt bag. That way you will finish feeling relatively amazing not shattered.

I also have magnesium baths after every long run, have a massage every 2 weeks and Physio for any niggling injuries (although haven’t really had any apart from the fractures in the ankle last year). If you do your strength/ stability exercises and stretching you can manage any niggles easily. If you are not sure what to do come and see us.

I am off to New York in November to do the New York Marathon for my 50th birthday. Next year I want to do the Gold Coast Marathon again to complete a “5 marathons by 50” goal. I would love to get a group of us to do the Marathon next year and we have a whole year to prepare our bodies for it. So if you have ever had even a tiny thought of running a Marathon, then you can do it! With the right preparation and NOT OVERTRAINING I believe there are many of you out there that can. It’s only 4-6 hours of your life, with a bit of eating and drinking along the way and an incredible sense of what you can endure when you finish. We can help get your body ready for it 🙂

Megan

Don’t forget if you keen to run alongside us in the Gold Coast marathon events let our receptionists know. Register online, show us your registration and let us know your size to receive a sweet as running top to represent TLWS as well as a free trigger ball to massage out all those tight spots! Go team go!!

Running pain – Heel pain? Anterior knee pain? Matthew Rimmer (our Podiatrist) is offering a fantastic opportunity to see him for just the cost of your health fund rebate, which means no out of pocket expense for you!


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COVID-19

As per the government health guidelines on the 22nd of March 2020 non essential services will be closed. This does not include us. While we are still open for our usual services we will be practicing strict and heightened hygiene measures during this time to prevent further spread of COVID-19.

From the PM’s address today, we want to be clear we are not a gym. We are a health care practice, that provides services to optimise health and reduce pain from musculoskeletal injuries and conditions. Our studio team are ensuring complete high grade sanitisation of props and equipment that will only be single person use for each session, and ensuring social distancing. The staff and studio have had no connection to the COVID-19 at this time.

As per the government health guidelines we will not allow access to our services if you answer “yes” to any of the below:

Have you been overseas in the last 14 days?
Have you been in contact with anyone who tested positive for COVID-19 in the last 14 days?
Do you have a dry cough, shortness of breath, fever or sore throat?
If answered yes to any of the above, please call the COVID-19 hotline on 1800 020 080.

We ask patients who are at risk to please let us know before your appointment so we can discuss your position. This includes immune-suppressed, the elderly and those who have been in high-risk areas. We also ask that you call the clinic if you do develop COVID-19 or have come in contact with someone who has so we can act according to the government recommendations.

For all treatments, our linen is being changed for every client and a wipe down of all equipment used. We ask that you remain in your car until your treatment time to minimise patient to patient contact in the waiting area. We also ask that you use ‘tap and go’ for your payment method rather than cash. Also we will not require you to sign your health fund slip to minimise cross use of pens between staff and patients. All our door handles and surfaces are regularly being cleaned during the day.

We ask everyone who comes in for group therapy sessions.

Bring a large towel and socks.
Keep 1.5m distance between yourself and others.
Wash your hands before and after the class.
If you need to cough or sneeze, cover your face and wash or sanitise hands immediately.
If you wish to wear gloves we have them available for you.
Online and Telehealth will be an option in the very near future….watch this space.

We are understanding of each and everyone’s individual position and we deeply care for your health and encourage everyone to take steps to keep strong and healthy at this time. Please feel free to call or email our staff to voice your concern and receive guidance. We are dedicated to informing you of our position and future movements in relation to Covid-19.

Thank you for your cooperation and support.

TLWS Management team.