Training and Preparation.

10 Simple Steps to rich personal rewards!


By Bruce Baxter, Podiatrist and Director of PodiatryMed Physiotherapy

Bruce has been a sports podiatrist for 34 years and an ex-competitive runner and triathlete and is happy to answer any other questions you might have.


Step 1. Exercice.

  • Exercise is good for the brain.

  • Register and tell 2 friends to register too!

Step 2. Check your shoes.

  • Are they appropriate for the task?

  • Will they last 10 weeks?

  • Do they pass the stability test? With shoe on foot stand on one leg and gently bend forward, your foot load should feel even, neither rolling in or out, specialist sport shoe shops are generally very good at assessing and recommending appropriate shoes.

  • Buying on line can be considered very risky and can waste more money than it saves – better still consult a podiatrist.

Step 3. Consider the risks.

  • Pre-existing health issues.

  • Iron deficiencies.

  • Chaffing – get better running gear – shorts / bra etc.

  • The run has some areas that are unstable – practice standing on one leg with eyes closed.

  • Don’t over stride, shorter stride length is more efficient.

Step 4. Get training.

  • Less is more when you’re beginning a fitness programme.

  • Be realistic about your current fitness – if you wake up stiff or worse still sore then you are doing too much.

  • For most people 3 sessions a week is optimum – stressful weight bearing activity should only occur every 2nd day!

Step 5. Worship your body!

  • It’s the only one you’ve got respect it and look after it.

  • All bodies are different and respect that your body will adapt at a different rate to your friends.

Step 6. Ask questions.

  • Every problem has an answer.

  • Consider diet, massage, sports physio, podiatry, etc.

  • See professionals, be very careful taking advise from people without good reputation or evidence

Step 7. Enjoy the ride.

  • Never worry that you haven’t done enough.

  • Fitting little walks and jogs in all add up, trying to play catch-up is fraught with risk.

  • Fresh is best, you are better being at the start line under trained but unbroken.

Step 8. Get a life.

  • Exercise is the best excuse to indulge, moderately of course.

  • A glass of Pegasus Bay wine after exercising with good food is highly recommend. (only if over 18 years of age.)

  • Train with friends, save the world and yourselves at the same time.

Step 9. Pre-event preparation.

  • Don’t try anything new on the day.

  • Try everything out well in advance, shoes, clothes, diet.

  • Pre-event nerves are normal and probably a little bit useful for bowel habits. There are plenty of porta-loos on course, of course.

Step 10. Game on.

  • Chill out, the vine run is very well organised with plenty of help on course.

  • The start is exciting and the tendency to go fast is real, start slowly and enjoy the journey, mostly.

See you at the Finish!