Hello Runners!
Another month has come and gone and we have put together some more interesting news, insights and motivations as we keep on
RUNNING together, CHEERING for each other & LEARNING from one another.
Our core values are MOVEMENT, COLLECTIVE PURPOSE & LIFELONG LEARNING and we are constantly trying to find ways to bring these values to life for you. So, we are really excited to announce a partnership in KZN with the highly respected and well-known
Kings Park Sports Medicine Centre!
By teaming up with world class experts in areas ranging from medicine, physiotherapy, biokinetics,
nutrition, S&C, podiatry, personal training, audiology
and more - we know our members are going to move
better, be able to tap into the collective knowledge of
the team and belong to a bigger family of runners and
active people.
Watch this space for ways in which this partnership is
going to benefit you on your running journey!
NEED ANOTHER GOOD REASON TO RUN?
Running Increases Gut Microbiota Diversity: Research has shown that regular exercise, Including running, can positively influence the composition and diversity of gut microbiota. A more diverse gut microbiome is associated with better overall health, improved digestion,
and a stronger immune system. This suggests that hitting the pavement not only benefits your physical fitness but also supports gut health.
Mailing, L.J., et al. (2019)
Barton, W., et al. (2017)
Did you know...
...how much you can sweat before performance is affected?
2% of body weight
...how much you sweat on an average 10km run?
1-3% of body weight
...how much you should be drinking to stay hydrated?
6ml/kg body mass every 2-3 hours
(so an 80kg person should be aiming to drink around 500ml)
To read more on how to hydrate properly when running, visit our website to read the full
article by registered dietitian Michelle Tolmay.
HEAT & PERFORMANCE
The figure to the left shows the different ways we get hot (or not) while running.
The graph below shows the impact of temperature on performance at different distances (so watch out Durbanites who are running more than 400m)
Images from
WORLD ATHLETICS
“Beat the Heat” research
LEARNING FROM ONE ANOTHER
As you build into your year and progress towards the goals you have set yourself, we
have put together information from the KPMed team to give you the best chance of
reaching them.
There is so much information out there when it comes to running programmes, it is hard to know what to trust. We asked Hamzah Suleman, a specialist sports therapist to give us the top 3 principles runners need to keep in mind when it comes to load management and recovery.
1. Listen to Your Body:
Pay attention to signals from your body indicating fatigue or potential injury. If you experience any niggles or discomfort, address them promptly to prevent worsening conditions. Adapt your training program as needed to accommodate your body's feedback and avoid pushing through pain.
2. Gradual Progression:
Incremental increases in training volume, distance, and intensity are crucial to prevent overload. Sudden spikes in workload can exceed tissue capacity, leading to injury.
Aim for a conservative approach, increasing total volume by no more than 10% per week.
3. Rest and Recovery:
Rest days are not a sign of weakness; they're a vital component of any training plan. Giving
our muscles, tendons, and ligaments time to repair and regenerate is essential for long-term success. Quality sleep also plays a critical role in the recovery process, so prioritize those Z's!
Tissue in the body such as bone, muscle, ligament and tendonous structures each have
their own load tolerance, or capacity. Exceeding this capacity, either suddenly or repetitively, can lead to tissue overload and cause injury.
In your journey toward becoming stronger, faster, and injury-free runners, one of the most crucial aspects to consider is load management and recovery.
Incorporating variety into your training by mixing up pace, distance, and surfaces can help distribute the load more evenly and reduce the risk of overuse injuries. Cross-training
with activities like strength training, swimming, or cycling can also provide alternative loading patterns.
Remember, your journey as a runner is unique: there's no one-size-fits-all approach to training. By respecting your body's limits, listening to its signals, and prioritizing rest and
recovery, you'll not only stay injury-free but also enjoy a more fulfilling running experience.
So let those running shoes put on the mileage but do so with mindfulness and care!
CHEERING FOR EACH OTHER
"I always loved running... it was something you
could do by yourself and under your own power.
You could go in any direction, fast or slow as
you wanted, fighting the wind if you felt like it,
seeking out new sights just on the strength of your
feet and the courage of your lungs."
- Jesse Owens
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