Training for the GEAR 10K?

With the Grand East Anglia Run (GEAR) 10 km coming up in May, many local runners are increasing their mileage and pushing their training a little harder.

At this stage in the training cycle, it’s very common for small aches and pains to start appearing. The mistake many runners make is assuming the pain will simply disappear on its own.

Unfortunately, that’s rarely how it works.

More often, those small niggles gradually build over the following weeks until they start affecting your training — or worse, your ability to take part on race day.

The most common running issues we see…

At this time of year, the most frequent problems runners experience include:

• Knee pain.
• Achilles tightness or pain.
• Shin splints.
• Tight calves.
• Hip stiffness.

These issues are usually linked to a sudden increase in training load, reduced recovery time, muscle weakness, or small biomechanical imbalances.

The good news is that when caught early, they are often relatively simple to manage.

What runners can do to stay on track.

If you’re currently training for the GEAR 10K, there are a few simple things you can do to reduce your risk of injury.

• Listen to early warning signs: Pain during or after a run is often your body signalling that something needs attention. Ignoring it and hoping it will settle on its own can allow the issue to develop further.
• Adjust your training if needed: Small changes can make a big difference. This might mean reducing mileage slightly for a week, adding an extra rest day, or mixing up training surfaces to reduce repetitive stress.
• Add strength work: Strengthening exercises for the hips, glutes and calves are particularly helpful for runners. These muscles play an important role in absorbing load and stabilising the lower limb during running.
• Prioritise recovery: Sleep, hydration, and mobility work are all essential parts of training. Recovery is where your body adapts to the training you’re doing.
• Seek advice early: If a niggle isn’t settling, getting it assessed early can often prevent a small issue from becoming something that disrupts your training. A quick assessment and a few targeted exercises are often enough to get runners back on track.
• Keep your training enjoyable: Training for an event like the GEAR 10K should be enjoyable and rewarding. Dealing with small problems early can make a big difference to how comfortable and confident you feel on race day.

We’re already seeing a number of local runners preparing for the race, so if something doesn’t feel quite right during your training, it’s always worth getting it checked sooner rather than later.

Good luck with the training, and enjoy the miles.

Jane x

Chartered Physiotherapist & Founder of Pole Kinetics PT