Gate River Run 15k: Essential Training in Flat Florida
Wondering how to train for the bridges of the Gate River Run without actually having to go run bridges? This blog with talk through some of the major muscles to begin to train and how you can prepare yourself for the Gate River Run 15k with inclines and strength training.
What is the Gate River Run?
The Gate River Run is an annual event that began in 1978. Held in Jacksonville, Florida, runners from all over the United States come to participate in this 15k race. Held every year at the beginning of March, this run is a National qualifying race for runners. With a max attendance of 15,000 racers, this event brings in all varieties of runners from competitive to recreational. Typical runs held throughout Florida tend to involve a notoriously flat terrain, however, the gate river run is an exception to the norm. This 15k (9.3 mile) run involves running over various bridges, Jacksonville is the “City of Bridges” after all. These bridges offer a unique terrain challenge for competitors native to Florida or any one not used to running hilly terrain.
Why Hill Training Matters for 15K Runners
One of the most commonly missed aspects of a running program when training for the Gate River Run is the hill training. Runners need a training approach that combines not only endurance and speed, but also strength. For Floridians, road running tends to be routinely flat. This can pose some challenges on race day. Hill training not only helps to improve runners power, stamina, and efficiency, but can keep individuals from cramping mid-race due to muscular fatigue and overload.
How Can You Simulate Hill Training in Florida?
While Florida doesn’t offer many natural hills, this type of training can be simulated with treadmills, bridges, parking garages, or stairs. Initially, you will want to begin spending some time hill walking in order to get your calves and quads used to an incline. Typically it’s good to incorporate hill repeats into your training every week or every other week. This can include finding an incline of 4-6% initially and working on 200 meter (1/8th of a mile) repeats for 6-8 sets. As you begin to feel comfortable with the inclines, you will start increasing either speed or distance. Big thing to focus on is making sure you do not increase speed, distance, and incline at the same time, as this can definitely flare you up or leave you at an increased risk of injury.
What is the Role of a Performance Physical Therapist when Training for an Upcoming Race?
A performance physical therapist that specializes in running can begin by performing a thorough assessment of running mechanics, strength deficits, and cardiovascular limitations in order to design a customized strength training program specific to the runner’s needs in order to improve running efficiency, speed, incline tolerance, and distance. Muscles essential for running a 15K or marathon can include glutes, quads, hamstrings and soleus. Every time an individual runs a hill, the amount of loading on the hip flexors and soleus (muscle deep to the calves) drastically increases due to the need for a stronger knee drive and a higher cadence to maintain efficiency and reduce risk of injury. Here is one of my favorite hip flexor exercise for runners and one of my favorite exercises for the soleus.
Physical Therapy Treatment for Runner's Knee:
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