The Greenacres M2M Challenge Run/Walk is this Sunday 31st July …which make only two days away! We wanted to shed some light on a strategy for competitors to be able to finish the course.
The course is 13.6km long and is 6+kms of incline straight off the bat from the starting point Mt Keira at Edmund Rice Boys school. The course plateaus at Robinson’s Look out and the, its all down hill from there, minus the last 1km approximately which is some what flat.
- Run or walk at your own ability, if you are not a strong runner, take it at your own pace. Listen to your breathing and heart 13.6km can be a long way especially if its up hill.
- Conserve energy at the start/incline to be able to get to the top and then successfully finish. Our tip is to wear a heart rate monitor to watch your heart rate and keep it down and at a consistent level to be able to finish. If you don’t, you will get exhausted faster.
Where should your heart rate be?
Depending on your current fitness level you should maintain a zone 1 or 2 for most of the run. Use the link below to understand heart rate monitoring more. If you are getting to Zone 4 or 5 in the first few kilometres you will find your self being very exhausted quickly!
3. When running up the hill keep your breathing consistent, head up high and chest up looking ahead. Keep your arms moving and they will help you get up the hill!
4. Down the hills- after running up hill for a good while your hip-flexors might be aching and calves fatiguing, be careful with how fast you pound down the hill, you will gain speed quickly and often faster than your quad muscles and knees can maintain. Smaller, lighter steps is advised, where you strike the ground with your mid foot rather than your heel. This will save your knees and help to prevent shin splints, minimising impact. Remember its ok to walk!
5. You are finished and at the end – stretch you calves and if you have a foam roller, roll, roll, roll! Rest, re-hydrate and eat some food. You will have burnt many calories so make sure you fill up on good food and replenish your body’s energy system.
Have fun and good luck!