Comrades Training - October 2009

Welcome to the October 2009 edition of the 2010 Comrades Marathon training.

In this column we look at the the day by day training necessary for next year's Comrades Marathon, as well some of the more common overuse injuries seen in long distance runners.

October sees the beginner runners completing their first 15 km road race, while the regular runner continue at around the 30 km per week mark.

Over the last three months, we have been looking at the most common overuse injuries seen in long distance runners.  This month I would like to look at some of the more common injuries seen around the foot. (See below)

But first the training:

At this point in the year there are still two distinct training programmes, one for the novice runner, as well as one for regular Comrades runners. These two programmes will merge in December, when the mileage of the novice will have caught up to that of regular runners.

The Novice Runner:

We are now building up the mileage nicely with a few runs of longer distance. This month we will go further than we have ever done - a 15 km road race!  An ideal race up in the Gauteng area is the Sportsman's Warehouse East Rand 15 km race at the East Rand Value Mall on the 25th October.

To keep on track with your goal of Completing the Comrades Marathon next year, you will need to follow this 15 km race with a half marathon  two weeks later, (around mid November), and then finally, the main goal of this year - the RAC 32 km "Tough One" on Sunday 22nd of November.  Try to run at least two 10 km club runs or races as well this month.

Following the beginners programme closely will give you a steady 20 - 25 km per week. During November the mileage will build up to 30 -35 KM a week, followed by the December training, where a steady 40 km per week is all that is required. Note that you do not need any more than a steady 40 km week during the holiday month of December.  From January 2010, the mileage will slowly climb from 40 km per week to 90 km per week.  But that's for another time.

This month, simply start to train yourself to run a little further than you have previously done.  The emphasis is still very much on enjoying the runs, and running comfortably, and within yourself.

Goals for novice runners - October 2009:

    1. To run your first 15 km road race.
    2. To build up the weekly mileage of between 20 - 25 km per week.
    3. To stay injury free.
 

And now,

The regular runner:

The mileage stays below 40 km per week (ideally 35-40 km per week), as we ease our way into summer.  I firmly believe that as a 11 - 12 hour Comrades runner, you need to run a maximum of about 40 km a week in the off season, (which we are in at the moment), and to only start pushing the weekly mileage come 1st January 2010.

This month there are many runs to choose from.

On Sunday 4th October you can choose between either running the Rainbow 15 km from the Barnard Stadium, or running either the Half marathon or the 10 km race at the Afrisam Roy Brown Memorial race from the Roodepoort Athletics Stadium.

For the Ladies, there is always the Spar Ladies' 10 km Challenge run from the Old Parktonians Club, this year run on Sunday 11 October.

I would then recommend that you choose between running one of the following 15 km races:

The Southgate Value Market Brotherhood 15 km, run on Sunday 18 October from the Value Market in Southgate, or the Joseph Moqobane 15 km Nite race on Wednesday night 21 October, organised by the Lesedi - Katlehong Athletic Clubs and run from the Germiston Stadium at 19h00. (If you do choose this race, simply run a nice easy recovery run of less then 10 km on Sunday 25 October)

Finally, always a lovely race, on Sunday 25 October is the Sportsmans Warehouse East Rand 5 & 15 km race, organised by the Boksburg Athletic Club, and run from the  East Rand Value Mall.

Goals for regular runners - October 2009:

    1. To maintain a steady 35 - 40 km per week.
    2. To run a half marathon, and two or three 10 km races.
    3. To stay injury free.
 

Injuries of the Foot

Painful feet can make what should be an enjoyable run, absolute hell. The foot, by virtue of its position, is the first point in the body where shock can be dissipated. When running, three and a half times our body weight is transmitted through each foot every step - no wonder trouble can arise.

I would like to discuss a few of the more common injuries of the foot.

1. Planter Fasciitis

The plantar fascia is a sheath of fascia (sinew like structure ) that fans the under surface of the foot.  It is attached to the heel bone, and then fans out into the toes. The fascia becomes stretched when the foot is flattened (i.e. put into a position of pronation), this places a lot of stress on the attachment to the heel bone, resulting in inflammation and pain. This is treated by preventing pronation, usually going into a stable shoe with good medial support or in extreme cases, fitting an orthotic.

2. Pain under the ball of the foot

a) The most common cause here is that the mid sole of the running shoe has collapsed and the runner is pounding his metatarsal heads. An obvious relief would be shoe replacement.

b) A second cause could be that he/she is a forefoot striker. This is commonly seen in faster athletes that don't have a  full "heel - toe" gait and land instead on their forefoot alone. Many female athletes, regardless of their pace, tend to adapt this pattern of running.

c) Thirdly, a runner could be running in a pair of shoes that are slightly too big. In order to prevent the foot from sliding forwards they curl the toes, that acts as a brake. This constant curling of the toes puts a strain on the toe flexors and also gives pain under the ball of the foot.

3. Blisters

This will arise from friction. I find that many athletes also are under the misconception that powder will prevent the foot blistering. Remember that powder together with sweat will cause mud! and this certainly won't prevent blisters. The most common and effective means of reducing friction and thus blisters is by placing a thin coating of vaseline over the suspect areas.

4. Extensor Tendonitis

a) Most commonly caused by the athlete tying his shoe laces to tightly. As he runs his feet swell in this constricted area and the tendons press on the shoe laces creating friction. This constant rubbing of the tendons cause them to become inflamed.

b) This can also be caused by inflexible forefoot of a running shoe - as the runner goes downhill he needs to brake his foot in order to prevent foot slap.  If his foot is working against too much resistance the tendons will tend to overwork, get overused and become inflamed.

Enjoy your running in October, I'll see you in November ....