Vukani Multi Sport Club

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Good day Vukanites

🏃🏾‍♂️ How to Stay Injury-Free During Marathon Training 🏃🏾‍♀️. Free advise, from your 2:21:40 Marathoner & 6:32:39 Comrades Silver Medalist Chairperson

The best training plan is the one you can complete consistently.

✅ Increase mileage gradually - Avoid sudden increase in a weekly mileage.

✅ Run your easy runs easy - Don't turn easy runs into moderate hard efforts

✅ Prioritize sleep, recovery, and hydration - The body gets stronger during recovery.

✅ Strength train at least twice a week - Even 20-30 mints strength session per week.

✅ Listen to your body and address niggles early - Learn the difference between training fatigue & Injury, Pains that changes your running form.

✅ Fuel properly before and after runs - Provide your body with enough fuel.

✅ Wear the right running shoes - Are your primary piece of equipment.

✅ Don't race every training session - Trust the process rather than chasing rimes every day.

✅ Always warm up and cool down - A few extra minutes can help reduce injury risk & Improve performance.

✅ Respect your rest days -Rest is not a sign of weakness,it shows discipline

Remember: Missing one workout is better than missing weeks of training due to injury. Stay consistent, stay healthy, and trust the process.
KhayaG
Comrades Silver : 6:32:39
TOM : 3:34:22
Marathon: 2:21:40
21km : 1:09:45
🏅🏃🏾‍♂️🏃🏾‍♀️

Molweni! After the heartbreak of being declined by Sanlam CTM we are back to smiles.

The legendary PB blaster is back with a bang!

VMSC vibes

Well done team VMSC. Proud of you guys.

Morning Vukanites,
​To everyone intending to run the Tony Viljoen Masters Marathon, please take note: we are officially 10.3 weeks away! 📝

​To help you prepare effectively, here is some strongly recommended advice to get you across that finish line strong and achieve your target goals.

​I highly advise starting your first 2 weeks of base training as a build-up as soon as possible.

​For our Comrades finishers : Take your 2 weeks of well-deserved rest, then ease back into your training. Please note: you do not need to chase mileage you already have it in the bank! Just focus on your normal tempo runs to keep the legs ticking.

​💡 The above is just some friendly advice from me to you..but you will definitely thank me later!
​
Regards
Chair oyi Comrades Silver Medalist

VMSC