ZC sports therapy

Training & Nutrition blog

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Tapering is an interesting thing isn’t it. Slightly baffling as well. I’ve been lucky enough to be able to speak to quite a few experienced endurance runners, athletics coaches and fellow therapists. Some interesting advice all of which makes sense and some of which has been eye-opening. 

a) You don’t need to over taper. Some runners cut back so much in their tapering for fear over doing too much that they end up doing too little.

b) When tapering, you don’t need to eat as many heavy carbs as you did when you were running long. The old saying of ‘carbo-loading’ ie; pasta parties and the like the night before, just puts your digestive system under too much strain. You need to ‘load up’ right the way throughout training and in the week before. Not the night before. It’s normal to put on some weight but not arrive at the start line overweight.

c) Eat light three days before the event. Eat well but avoid heavy starchy carbs and go for more protein. Some people I know have a purely liquid diet the day before so they race ‘light’ on the day.

d) Work on you mental preparation in the week before.

e) Enjoy the experience. (!) forgot this bit….

d) After the race, as long as you’re not injured! aim to do a light tempo run no more than 36 hours after the event. If you can’t manage that, swim. If you can’t walk, roll to and then into the pool. And then roll home.

These have been the last snippets of advice given to me. Some of it I knew, some of it I certainly didn’t. This is not from a book or ‘how to’ manual. Just stuff from people I thought I’d pass on because I found it useful.

Oh and AVOID WETSUITS!! I tweaked my hamstring getting out of mine when I went sea swimming. Dangerous bloody things.


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‘Time on your feet’

Stanmer Woods


Now I’ve done the longest run on this training programme which was 22 miles of the 3 forts, I’m just going out to do ‘time on your feet’ runs. Not looking at pace or distance so much but how long you’re running for.

Did a relatively sedate 2 hours through Stanmer Woods today. Avoiding the South Downs this week as my Achilles took a bashing after 22 miles of hills in the last.

Into the last section of this 27 miles training and I can’t help feeling a little inferior to those friends I have who are ultra runners of 50 and 100 miles. I said to someone earlier this week that he started somewhere. He wasn’t just able to go and run 100 miles. He’s done 50’s to build up. The fact he is an ex Royal Marine also helps. Significantly. His ability to deal with pain is quite different from mine. Military conditioning.  If I could learn some of the coping techniques from him, I reckon I’d be a better long distance trail runner. I’ll have to ask!

I’ve never run more than 13 miles last year and swore I wouldn’t, and here am I being cajoled into contemplating a 30 miler called the Doyen of the Downs later this year, that’s after I’ve gone to the Lake District and done another trail marathon in July.

Ultra runners. They’re like dealers pushing their gear. Run this 30 miles race it’ll be so much fun….so you do and then what. You’re hooked! Damn them.

The woods today were just springing into life. The trees smelt wonderful! Wish the MTBers would stop creeping up on me though giving me heart seizures! Pesky bikers.