Top tips for Maidstone Road Run from the Running Physio

Maidstone Road Run takes place on Sunday 3 March 2024.

Choose between a half marathon, 5k, 10k or 1k Family Fun Run!

Tom Goom is a runner and also a physiotherapist that specialises in running injuries. As a result he’s gained the nickname the Running Physio. He’s competed in races from 800m all the way up to marathon distance, although right now he mainly runs for fun and to try and stay trim as he really loves his food!

Here are Tom’s top 5 tips for runners preparing for an event:

Build slowly - increasing your training distance, speed or frequency too quickly is the main cause of running injuries. Consistency is key with running, while it might be tempting to ramp up the mileage, building slowly is more sustainable and time out due to injury will hamper your performance on race day.

Recover well - our bodies actually adapt during the recovery between training sessions. Without adequate recovery we get fatigued, our running suffers and our injury risk increases. The best recovery strategy is sleep! Aim for 7 to 9 hours of quality sleep per night. Also try to include rest days in each week, especially around longer or harder runs.

Don’t be a slave to your training plan - a training plan can be a great help if you’re preparing for a race but it’s best to adapt it to your goals and needs. If you’re tired and tight it may be best to replace a run with a recovery day or do some cross-training instead.

Get injuries checked out - running injuries are common but the vast majority can be treated successfully. If you’re struggling with a persistent ache or pain it’s best to get it checked out by a trained health professional, especially if it’s impacting day to day life with symptoms that linger after a run. It can be tempting to search for answers online but if you are concerned about an injury it’s much better to see someone who can assess it properly and help you get back on track.

Test things before race day - it’s best to test anything you’re planning to use on race day during your training runs. This includes clothes you run in, your GPS watch, what drink/ gels you might use and even your ‘race pace’ if you have a specific target time. That way you can feel confident during the event that everything is tried and tested!