Every August, Brisbane runners, joggers, and walkers lace up their shoes to partake in Brisbane’s biggest fun run event, Bridge to Brisbane. This event gives participants the opportunity to raise money for a charity they hold close to their heart, whilst also often encouraging participants to get training for the big day. Of course, many enter just for the fun of it, but it’s heartwarming to read stories from those that are raising much-needed funds or got inspired to start their health and fitness journey.
Whether you fancy the 4.5km or 10km course, or if you want to run, walk, or crawl, this event is for everyone. Plus, you don’t have to go it alone. Bridge to Brisbane allows you to run as part of a team! So, gather a work or community team, or grab your friends and family and have some fun.
Has Bridge to Brisbane inspired you to undertake some last minute prep for 2022, or to start training for 2023? If so, here are our top tips to get you started.
Appropriate footwear
Whether you plan on running or walking the Bridge to Brisbane the right pair of shoes is essential to reduce the risk of injury. A good way to make sure you have the right footwear is to have your shoes professionally fitted. Making sure that the shoe is perfectly fitted to your feet will ensure good stability and support, and reduce the risk of pesky corns and blisters caused from ill-fitting footwear. There are many stores that now offer this service, so accessing the right shoe has never been easier. If you’re going it alone, remember the 3 F’s – Fit, Feel and Function
And, don’t forget to make sure that the shoes you plan on running in are not brand new and have been worn in a little before the event.
Take it Slow
When beginning your running training it is important to remember to start slow and get your body used to the new strains and stresses of running. Going too hard and fast can result in injury and fatigue meaning you could potentially miss running on the big day!
The best way to start training is with smaller, slower runs and increase your distance or speed gradually. Start by alternating between 2 minutes of jogging and 2 minutes of walking and gradually start lengthening the running intervals and reducing the walking.
It is important that you do not try to increase distance as well as decrease speed at the same time. Having one goal and getting it right before moving onto the next means injury risk is reduced, as well as enjoyment maximised (because let’s face it, going too hard too fast when it comes to running can turn anyone off the sport!)
Recovery Time is ESSENTIAL
You’ve heard it before and now you are about to hear it again, recovery is essential!
Recovery for all training is important! It does n’t matter if you are walking or running the event, there should be days dedicated to recovery. The risk of overtraining can lead to injury and fatigue.
Recovery looks different for everyone depending on fitness level and enjoyment. If you are a beginner, schedule your training so that you run one day and rest the next. A more experienced runner might prefer a light walk as a form of active recovery. This allows your body to rest while preventing the occurrence of overuse injury, so your body can be at peak performance for your next run.
Optimal training and recovery splits incorporate 2-3 rest days a week. However, if your body is showing signs of fatigue add in another rest day/active recovery session.
Signs of fatigue may include:
Hydration and Nutrition
Hydration and nutrition go hand in hand with any fitness activity. Not only after the event to replenish stores, but in the lead up to give your body the best chance at achieving your fitness goals.
It is known that water is the best hydration source, but if you plan on running the 10km this August keep in mind the benefits of electrolyte drinks and gels to replenish electrolyte stores.
Remember, carbs are your friend. They provide basic energy to the body when exercising. Like the saying goes, ‘you wouldn’t run your car on empty’!
Don’t forget to have a good amount of protein before and after the event to aid in muscle building and recovery. This will help reduce the risk of the dreaded delayed onset muscle soreness (DOMS).
Have fun!!!
Most importantly, HAVE FUN! Bridge to Brisbane is a fantastic event supporting all charities both big and small. The turn out each year is massive and the atmosphere electric, so why not register today! Lets get running Brisbane. For more information on the event head to the Bridge to Brisbane website.
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