The Bray 10km Cliff Run: Are You Participating?
The Bray 10km Cliff Run takes place on March 31st and is a great reason to continue training during the dark winter evenings. If you haven't signed up for the run yet and would like to, entry is open online until March 30th.This course will run from Greystones beach to the Bray Promenade. It makes its way across the coastal path around Bray Head allowing for a run free from road traffic and the opportunity to see the wonderful views of Dublin Bay. The Bray 10km Cliff Run acts as the perfect terrain for those participating in their first ever 10km race as you will be running on a mixture of beaches, sealed paths and uneven trails. Unlike running on tarmac, a varied terrain is not as hard or demanding on the body's joints especially the knees.
Tips to help you prepare
In the final weeks coming up to the cliff run, make sure that you stay committed to your training schedule regardless of the weather. With busy life schedules, it can often be hard to fit all those training sessions in but it will always be worth it in the long run.
1.Eat well
Eating well when training for any kind of run will have numerous benefits for your performance in the long run. In order to perform well on the day of the race, your body needs to have received the correct kind of fuel. Make sure to eat a balanced diet full of protein, carbohydrates and healthy fats in the weeks leading up to the Bray 10km Cliff Run. It is advised to eat carbohydrate rich meals in the two days before the race and to avoid any caffeine.
2.Prepare your muscles
Warms ups before each training session are essential especially when you are running a long distance on varying terrains. Go for a light job or a brisk walk before you begin your run. This helps to ensure that you won't injure yourself.
3.Don't overtrain
When training for a race or an event, it can often be hard not to get into the competitive mindset and want to pack as many training sessions into your schedule in the last few weeks. Avoid doing this at all costs. Overtraining can tire your muscles out and leave you at risk of injury.
4.Switch up your training routes
As you will be running on various different terrains during the cliff run, it's a good idea to train on theses surfaces in the lead up to the event in order to familiarise yourself. If this is your first time doing a 10km, this can be very beneficial to prepare yourself for the event.
5.Stay hydrated
Drinking enough fluids while training and during the event is a must for replacing lost nutrients, electrolytes and providing you with enough energy. Staying hydrated will also help to speed up the recovery process post run.
If you are taking part in the Bray Cliff Run on March 31st and experience a few niggles of pain in the days after the event, our physiotherapists at Ballsbridge Physiotherapy Clinic are trained in treating many running related injuries.