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WESTHIGHLAND WAY RACE GET READY

Get ready for the West Highland Way Race with expert advice from Matt Williamson. Discover the importance of mental training, commitment, and consistency to enhance your performance. Learn valuable tips to focus your mind, prevent injuries, and achieve your full potential. Whether you're a seasoned runner or a beginner, this guide provides essential insights to help you succeed in this challenging race. Are you ready to take on the WHW race and push yourself to new limits?

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WESTHIGHLAND WAY RACE GET READY

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  1. WESTHIGHLAND WAY RACEGET READY By Matt Williamson

  2. How many of you have ran the WHR race?

  3. The Goal

  4. I don’t think I can do it

  5. Reality and Action

  6. You are engineered to run You can not, you must not start the race thinking that you won’t finish! BELIEVE

  7. FACT: Athletes who incorporate mental training to their preparation perform better!! • Tips to focus the mind 1) Get a note pad and for every long run you do write something positive that you have gained from it. 2) When running and even when you are not take time to visualise you running the race. Picture yourself running well, feeling strong and looking relaxed 3) Try putting “Mental Preparation Running” into Google

  8. Commitment and Consistency are key, sacrifice is essential. • You’ve made the commitment • Consistency in training, eating, drinking, sleep, terrain, gear, you’re wearing is important. Efficiency and planning help. • If you want to perform to your potential you need to make sacrifices e.g. long lies, late nights, bad food. After all it’s only 3 months!

  9. The schedule – Matt’s Rough Guide • Aim to run 4-6 days a week • Don’t increase total volume or longest run by more than 10% per week. • Have an easier week every 3-4 weeks- Approx. 2/3 of previous week • Incorporate at least one speed/hill session and one long run, 2 at most. • Make sure you train on trails at least once a week. • Factor in at least a 3 week taper. • Be prepared to make adaptations- NOT excuses!

  10. If your training has reached a plateauchange it!!!

  11. Injuries are multifactorial Key factors leading to injury 1) Muscle tightness 2) Muscle weakness (or inactivity) 3) Overload 4) Trauma

  12. Options • 1) Bury you head in the sand and hope for the best • 2) Think prehabilitation- i.e. taking action to prevent injuries a) get a screening done with a suitable physio/professional b) self test http://www.runnersworld.co.uk/general/are-you-fit-to-run/6888.html#historysub • 3) Self awareness- look and feel for differences when stretching/ doing basic strength exercises in the gym

  13. It’s your body, get to know it! Self awareness is an essential tool for every athlete

  14. A few nuggets about injury • Remember P.R.I.C.E for an acute injury, do no H.A.R.M (Protect, rest, ice, compression, elevation/Heat, alcohol, running, massage) • Don’t run if- it’s red/hot/swollen, making you limp, getting worse • Walking is a fantastic, very under used tool for rehab! • Ankle sprains are THE most common sports injury- Let it go! • Falls happen- be prepared • Use the time productively, x-train, core, flexibility, plan, mental prep.

  15. Good Luck!!!!

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