Rule #1: TRAIN FREQUENTLY YEAR-ROUND
Rule #2: START GRADUALLY & TRAIN GENTLY
Rule #3: TRAIN FIRST FOR DISTANCE, ONLY LATER FOR SPEED
Rule #4: DON'T SET YOURSELF A DAILY SCHEDULE
Rule #5: Alternate Hard & Easy Training
Rule #6: At First Try to Achieve as Much as Possible on a Minimum of Training
Rule #7: Don't Race When You Are in Training, and Run Time Trials and Races Longer than 16km only Infrequently
Rule #8: Specialise
Rule #9: Incorporate Base Training and Peaking (Sharpening)
Rule #10: Don't Overtrain
Rule #11: Train With a Coach
Rule #12: Train the Mind
Rule #13: Rest Before a Big Race
Rule #14: Keep a Detailed Logbook
Rule #15: Understand the Holism of Training
Monday, October 6, 2008
10 laws of running injuries
Ten Laws of Running Injuries:
1ST LAW OF RUNNING INJURIES:
Running Injuries Are Not an Act of God
2ND LAW OF RUNNING INJURIES:
Each Running Injury ProgressesThrough Four Grades
3RD LAW OF RUNNING INJURIES:
Each Running Injury Indicates That theAthlete Has Reached the Breakdown Point
4TH LAW OF RUNNING INJURIES:
Virtually All Running Injuries Are Curable
5TH LAW OF RUNNING INJURIES:
X-Rays and Other Sophisticated Investigations Are Seldom Necessary to Diagnose Running Injuries
6TH LAW OF RUNNING INJURIES:
Treat the Cause, Not the Effect
7TH LAW OF RUNNING INJURIES:
Rest is Seldom the Most Appropriate Treatment
8TH LAW OF RUNNING INJURIES:
Never Accept as a Final Opinion the Advice of a Non-runner
9TH LAW OF RUNNING INJURIES:
Avoid the Knife
10TH LAW OF RUNNING INJURIES:
There Is No Definitive Scientific Evidence That Running Causes Osteoarthritis in Runners Whose Knees Were Normal When They Started Running
1ST LAW OF RUNNING INJURIES:
Running Injuries Are Not an Act of God
2ND LAW OF RUNNING INJURIES:
Each Running Injury ProgressesThrough Four Grades
3RD LAW OF RUNNING INJURIES:
Each Running Injury Indicates That theAthlete Has Reached the Breakdown Point
4TH LAW OF RUNNING INJURIES:
Virtually All Running Injuries Are Curable
5TH LAW OF RUNNING INJURIES:
X-Rays and Other Sophisticated Investigations Are Seldom Necessary to Diagnose Running Injuries
6TH LAW OF RUNNING INJURIES:
Treat the Cause, Not the Effect
7TH LAW OF RUNNING INJURIES:
Rest is Seldom the Most Appropriate Treatment
8TH LAW OF RUNNING INJURIES:
Never Accept as a Final Opinion the Advice of a Non-runner
9TH LAW OF RUNNING INJURIES:
Avoid the Knife
10TH LAW OF RUNNING INJURIES:
There Is No Definitive Scientific Evidence That Running Causes Osteoarthritis in Runners Whose Knees Were Normal When They Started Running
'Voet van Africa' marathon 1992
The race takes place annually in the scenic farmland area around Bredasdorp.The Caltex Voet Van Afrika Marathon (commonly known as The Voet) brings together runners from a diverse background, comprising of professional runners, both young and old, as well as people who just enjoy running. The race also provides a platform for previously disadvantaged runners to participate in the race.
The Caltex Voet is regarded by marathon enthusiasts as one of the toughest races in South Africa, but it is the race with the ´warmest heart´. Since the race’s inception in the 1970s, it has become famous for it’s gruelling, yet awe inspiring route. Those who have run the Voet say that there is no other race of it’s kind.
Every year people come together from all over South Africa to Bredasdorp to participate as well as to offer their support. The small town community of Bredasdorp and Napier lend their warm hospitality and support to the race.
Runners have the choice of running either the full marathon, which is 42 km, or alternatively they can run the half marathon, which is 21 km. There is also the 10km race as well as the ‘toonjie’ which is a 4km race for those who are looking for something less demanding. The race starts on a sandy road and heads straight into the mountains, taking runners through some of the most beautiful fynbos ever seen. Runners then wind their way down into Napier, where they are cheered on by supporters for the last 16km of the race.
(1992)
The Caltex Voet is regarded by marathon enthusiasts as one of the toughest races in South Africa, but it is the race with the ´warmest heart´. Since the race’s inception in the 1970s, it has become famous for it’s gruelling, yet awe inspiring route. Those who have run the Voet say that there is no other race of it’s kind.
Every year people come together from all over South Africa to Bredasdorp to participate as well as to offer their support. The small town community of Bredasdorp and Napier lend their warm hospitality and support to the race.
Runners have the choice of running either the full marathon, which is 42 km, or alternatively they can run the half marathon, which is 21 km. There is also the 10km race as well as the ‘toonjie’ which is a 4km race for those who are looking for something less demanding. The race starts on a sandy road and heads straight into the mountains, taking runners through some of the most beautiful fynbos ever seen. Runners then wind their way down into Napier, where they are cheered on by supporters for the last 16km of the race.
(1992)
Dimitri Grishin
1996 winner of the Comrades marathon here pictured in Middelburg with me after a fun run held in town.
Bruce Fordyce
(1991)
The Comrades king attended a fun run held in Nelspruit.This is a picture taken afterwards.
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