We would like to help you with your recovery from the London Marathon. But, first of all, congratulations! If you completed the run it must be a huge relief. What once may have seemed like an impossible challenge is now achieved. You have completed the London Marathon. It’s time to put your feet up … literally!

 London Marathon 2024 Recovery – Physical

One of the most important parts of the recovery is the physical aspect, but never forget the emotional one. No one could have described how physically depleted you would feel after the event, but now you know! It would have been too frightening to contemplate how severe the after-effects of the run would be. The truth of the matter is, you have put your body through shock.

Put another way, you have put your body through mild trauma. It was all for a good cause, but the extent of what you have gone through shouldn’t be underestimated. In these early days, your body is far more vulnerable in many ways. Your immune system is more compromised. Your muscular-skeletal system has taken a battering. And your digestion and sleep may still become compromised.

5 Rs – Rest, Repair, Rehydration, Replenish, Rehabilitation

Here is a guide to managing the physical aspect of your London Marathon recovery. I would encourage you to focus on what I call the 5Rs … rest, rehydration, repair, replenishment and rehabilitation.

1.Rest is very  important 

First and foremost you need to rest. Estimates vary on how long you should have a complete rest from running for. Experts say from a minimum of a week up to 2 or 3 weeks. If you are a novice runner I would strongly advise you to be cautious. Don’t let your recent success lure you back into pounding the pavement too soon.

If you rest for 2 or 3 weeks, the loss in terms of your cardiovascular fitness will be minimal. On the other hand, the long-term benefits of the rest will be substantial. Once you’re in a position to start training again, you will quickly be able to regain that same level of fitness. And, what’s more, you have the added bonus of your newly acquired muscle memory.

2.Allow time for Body Repair 

Next, you must start to think about repairing the body. There are some critical elements to the repair process. Among them are good nutrition, rehydration (on an ongoing basis) and ensuring good circulation. Good circulation is so crucial. Blood carries the oxygen and nutrients to the cells that help repair the body. Good circulation facilitates this.

The goal at this stage is to abstain from or minimise the time spent running. You’ll need to seek alternative means of boosting circulation. You can look at gentle alternatives for your cardio-vascular work such as swimming or cycling. Or, better still, book in for a restorative sports massage and a Manual Lymphatic Drainage.

3 and 4. Replenish and rehabilitation

You also need to replenish your body. Crucially you need to restock on electrolytes. Here are some top tips on what to eat for your London Marathon recovery:

• Soup
• Olives
• Seaweed
• Tomatoes
• Sweet potatoes
• Raisins
• Nuts
• Leafy green vegetables
• Lentils
• Protein: eggs, meat, fish, chicken, pork (what you like the most!)
• Drink Plenty of water

These foods will help replenish the body’s sodium, chloride, potassium, calcium, protein and magnesium needs. Magnesium, in particular, will help you fight fatigue.

5. Rehabilitation.

This crucially involves two components, long gentle stretching and further post-event massage massage.

London Marathon 2024- Psychological and Emotional Recovery

Many people get a sense of sadness after completing the Marathon. This is partly because something that allowed them to be so completely focused has been taken away. But, it is also because the enormous physical demands on the body have a corresponding effect on the emotions. Here some tips that will help you…

Set a new goal  or challenge 

Good food and nutrition, as well as plenty of sleep and rest, will help you deal with your emotions. However, it can also be of enormous benefit to set yourself a new goal or challenge. This doesn’t have to be another endurance event, but if you have trained cautiously and started to enjoy your running, you might want to consider entering shorter distances in a few months time. It would, after all, seem a shame to waste your new found ability.

If not running, then perhaps find a totally new challenge; possibly that doesn’t involve pounding the streets for hours on end on a cold November  morning!

We hope this information is useful. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill and Islington. We are always glad to help. If you like this blog, please share!

 Share your new goals  after the London Marathon or  challenge with us!

The post 5 Rs to recover fast: Restoring Strength for Runners appeared first on Perea Clinic.

Why should I stretch before and after running?

It is the final countdown for the London Marathon 2024 and stretching is an essential part of running (before and after). Why? Because when you do any type of exercise your muscles work and it can shorten them, decreasing your mobility over time, but don´t worry,  stretching is here to the rescue!

What are the benefits of stretching before and after running ?

There are many reasons why you should stretch before and after the Marathon (run or any type of workout). One of the most important is the fact that stretching  keeps your muscles flexible. As a result, they will keep and even gain their fullest range of motion.

Benefits before running

Before running, it is key to stretch because it helps you prepare your muscles for the increased activity they are about to undertake. Other benefits are:

• pre-stretched muscles can handle and resist stress better, 
•  reduce the risk of injury,
• improves flexibility,
• helps posture improvement,
• strengths and aligns muscles in the upper body,
• increases blood supply to your muscles, carrying nutrients throughout the entire body improving your performance.

Benefits after running

While you run. your muscles get full of lactic acid, which can cause stiffness and discomfort; that is why stretching is so important because it helps remove lactic acid from your muscles. Other benefits are:

• allows the heart rate to gradually decrease and return to normal
• help the muscles gradually return to their normal state
• counteract soreness after exercise
• releases tension from muscles
• reduces stress
• increases energy levels
• improves recovery time

Are there different types of stretches?

Yes, there are two types:

1. Dynamic stretching. It is when you perform gentle and repetitive sets of motions that gradually increase motion, circulation and muscle length. It is considered the best option before a run because it also helps you to warm up..
2. Static stretching. It is when you move your joint or muscle as far as you can, after that, you  hold it there for some seconds. It is most helpful after running.

What else should I do before running?

Warming up! It is essential and when you do it properly, it…

• allows your body to adapt to the activity ahead
• heats up your body’s muscles
• allows the muscles to stretch further
• increase blood flow, which in turn will deliver more oxygen to the muscles
• helps prepare your heart for the more vigorous activity to follow

As a bare minimum, the warm-up should include at least two or three minutes of faster-paced walking, some light jogging or striding and some dynamic stretches.

Enjoy the Marathon, enjoy life and run safely!

What are the recommended stretches for runners?

The most  recommended stretches include different types of movement that target different muscle groups which improve your  flexibility, reduce the risk of injury, and enhance overall performance. Let me describe 5 of the most used by professionals:

1.Standing Hip Controlled Articular Rotation (CAR)

•  lifting one leg in front of you,
•  moving it to the side, 
• twisting the hip, 
• and gently twisting it further back before bringing the foot down to the ground. 
• Do it with both legs and repeat as needed.

2.Lunge with a Side Bend

• Get into a lunge position with one of your knees on the ground, 
• lift your torso up, 
• put your fingertips to the ground, 
• and bend over to the side,
• Repeat with both sides.

3.Standing Quad (Hip Flexor Stretch)

• Stand up straight and grab the top of your foot;
• bring it towards your buttocks, hold this position for at least 20 seconds,
• repeat with the other leg.

4.Lateral Squat Stretch

•  Stand with your feet wider apart than your hips, 
• shift your weight to one foot, bend that knee (feel the stretch)
•  repeat on the other side.

5.Standing Dynamic Hamstring (Calf Stretch)

•  Stand and place one leg in front of the other,
• if it is more comfortable, place your hands on your hips, 
• bend the back leg, and lean your torso forward,
• hold on this position for at least 20s,
• do it with both legs.

In short

It is key for your running routine to incorporate a combination of dynamic and static stretching into your routine. Remember that, to get best results, dynamic stretches are recommended before running and static stretches after running. We recommend stretching both sides of your body to maintain symmetry in the movement and strength of the body, which is key to avoiding both overuse and acute injuries. Hope it was useful and see you on Sunday!

If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. If you like this blog, please share!

We are always happy to help!

The post Run stronger, run longer! Benefits of Stretching before and after Running appeared first on Perea Clinic.

It’s time to start putting together the last bits to your training plan for the London Marathon 2024. At this point the big day is less than one a week away.

Now is the time when you should have reduced those long runs. And although you are probably fatigued and short of time, it’s time to start planning for the lead up to, and for the run itself.

Participating in the London Marathon is an amazing experience, that is why it’s important to train your mind and body. Also, you can get the advantage of expert unusual tips to give your best while enjoying the event. Here are some unconventional tips to help you tackle the race successfully and full of energy and joy.

Don´t Rush, just Run: Purchases Before Race day

These are few things you should buy before the day of the London Marathon

 1. Invest in a hydration belt

You will know by now that hydration is a huge part of running. There are regular water stations on the marathon course. However, they can get congested and cause you anxiety. With a hydration belt, you are in control. And it gives you somewhere convenient to store your energy gels. It will also come in handy for your remaining long runs. These belts are very lightweight, and the good ones are very comfortable.

2. Get some Vaseline and tape to keep distractions out of your way

Most people get surprised by distractions, but you can avoid most of them; let me tell you how: If it is hot, you’ll want to keep the sweat out of your eyes. Simply by applying a little Vaseline above the line of the eyebrows, the sweat from your forehead will stay out of your eyes.

 Vaseline can also be used to avoid jogger’s nipple (irritation caused by the friction of the T-shirt on your nipples).

On the other hand, if it is windy on race day, some tape can be very useful. A pinned race number will flap around and annoy you. Simply by tapping your running number to your running vest, you can avoid that distraction.

3. Try  Meditation or Mindfulness

If you haven’t tried mindfulness or meditation, give them a go. They are great tools to help relieve anxiety before the event. You’ll sleep better, too. If you haven’t done it before, simply follow the instructions and allow yourself to relax; you can find meditation and mindfulness guides in apps, you tube, Spotify, etc.

Run London- Before Race day

4. Learn the lyrics to a new song

Why?: This one is highly unusual but serves a purpose. Even a couple of verses will do. The idea is to give yourself something to distract you when the going gets tough. Singing to yourself (silently) at miles 22 or 23 could be a novel idea for getting you over the hump.

5. Schedule in some Post event massage 

Modern athletes invest in healing techniques! There is a reason for this. A massage is a wonderful form of rehabilitation from strenuous exercise. Your body has taken a hammering during your training. You need to replenish the muscles as much as possible before you reach the start line. So book up some restorative sessions now before the rush starts.

Run London: Unusual Tips for Race day

6. Be social

Make the day a memorable experience. To help reduce anxiety, chat to fellow runners. Especially in the early miles. (Providing they are ok with it!). It is a good way to monitor your exertion rate too. In the early miles, you should be going slow enough to hold a short conversation.

7. Look ahead

• Try focusing your gaze about 100 feet ahead of you. If you start to look toward your feet, your posture will suffer. And poor posture will hamper your running efficiency. 
• Keep your posture tall, shoulders relaxed, and arms swinging smoothly. Engage your core muscles for stability.
• Look  up, it also means you will get to experience more of the event.
• Maintain good running form throughout the race to conserve energy and reduce the risk of injury. 

8. Run smart, find the right path

There are little tricks you can do to beat the weather. 

• If it’s hot, try and find the most shaded parts of the course on the way around. Anything that keeps your body temperature down will help you in the long run. 
• On the other hand, if it is windy, run directly behind a small group. Shielding yourself from the wind will help you conserve energy.

9. Position your loved ones wisely

The crowd will lift you. And possibly more than you can possibly imagine. But the crowd thins out on certain parts of the course.

Seeing your loved ones (friends and family) will give you a special lift. Try and get them to stand away from the main crowd so they are easily seen, and can encourage you when you need it most.

10. Know how you will get much-needed energy

Towards the end of the run, your glycogen levels start to get depleted. That’s why energy gels come in handy at this stage. But they are not to everyone’s taste.

As a more palatable alternative, you can get the extra energy from mashed up bananas. These are easy to digest. Simply put them in a freezer bag, cut off one corner and tape over the open corner. Keep it in your hydration pack as a much-needed reserve store for the last leg of the marathon. Rip off the tape, and you are ready to go.

11.Proper recovery

 After crossing the finish line, prioritize recovery to aid in muscle recovery and reduce soreness. Refuel with a combination of carbohydrates and protein, hydrate well, and consider gentle stretching or foam rolling. Last, but not least, get your post-event massage to get rid of the stress and give your muscles a faster recovery. Hope you enjoy the event!

If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. If you like this blog, please share!

We are always happy to help!

The post Thinking Outside the Track: Key Unusual Tips for the Marathon Week appeared first on Perea Clinic.

Massage is one of the best allies you can have while training and post the London Marathon. Why?, as part of your training sessions can help stretch and relax tense muscles, remove adhesions between your fascia and muscles, and increase muscle blood flow which  leads to better performance and reduces injuries. After-running massage can aid in reducing perceived pain and soreness, improve immune function and lower inflammation, and improves your overall well-being by reducing anxiety, stress and fatigue. Now, let’s go deeper on what massage can do for you and how…

When should I have a massage?

You can have a massage at any moment. However, it is important for you to know  that the timing and technique of massage largely depends on your needs  and when the race is. In other words, getting the wrong type of massage too close to the day of the marathon can impair performance and even result in an increased risk of injury, while a lighter massage technique, like lymphatic drainage,  may be beneficial at any point before a race day to promote better lymphatic and blood flow, also, boosting your immune system. This massage should be performed from 3 to 5 days before the race.

On the other hand, post-marathon massage is key to muscle recovery, but it is recommended to wait at least two hours after the race ends to avoid impairing lactic acid removal and to allow the muscles to start the healing process more thoroughly. After this period of time, you will have all the benefits of massage. This massage can be performed from 2 to 72 hours after the race.

What is the best massage for runners?

There are people who suggest a specific type of massage for runners, but actually what really works (and this is the way you know your therapist is an experienced professional) is when your massage therapist uses different techniques during the session. You may question why, and the answer is because the treatment should be tailored according to your needs.

For example, during a massage session, you may notice therapeutic techniques aimed at increasing blood and lymphatic flow throughout your body and easing muscle tension, or deep tissue massage, which is more targeted and manipulates the muscles more rigorously to help with the healing process and prevent a buildup of scar tissue.

The commercial name of this massage  is Sports Massage as it  combines different massage modalities. It also specializes in treating  sports injuries, but a therapist with experience will be able to tailor the massage to your needs.

Why should massage be part of my training plan for the London Marathon?

Some of the most important reason you should include massage as part of your training plan and post event recovery treatment are:

Injury Prevention

Regular massage can help identify tight spots, adhesions, or imbalances in the muscles and fascia, allowing them to be addressed before they develop into more serious injuries. It can also improve flexibility and range of motion, reducing the risk of strains and sprains.

Pain Relief

Many runners experience muscle tightness, discomfort or pain, especially in areas like the calves, hamstrings, and quadriceps. Massage helps you to  reduce tension and pain by promoting relaxation and loosening tight muscles.

Improved Performance

After certain number of massage sessions you may notice how massage helps you by:

• enhancing muscle recovery, 
• reducing muscle tension, 
• increasing flexibility, 
• running faster and farther,
• doing less effort while training or during the race.

Muscle Recovery

Running puts  significant strain on muscles, as a result, you may have soreness and fatigue. Massage and MLD help you to speed up  muscle recovery by increasing blood and lymphatic flow to the muscles, which aids in the removal of metabolic waste products like lactic acid.

Mental Relaxation

Training for the Marathon is physically and mentally demanding. Massage helps you to relax, reducing stress and anxiety and promoting a general sense of wellbeing. 

What are pre-event and post-event massages?

Pre-event massage 

Pre-event massage can be stimulating, it uses massage techniques such as hacking, kneading and beating and pounding.  It is vigorous and prepares you mentally for performance. Also a  pre-event massage can  be relaxing and the aim is to help to reduce stress levels  and calm nerves before the Marathon or event. It should be performed 2 or 5 days before the race.

Post -event massage 

Post-event massage uses light pressured techniques alongside passive stretching to help regain normal muscle resting lengths after strenuous exercise. A post-event massage helps you treat and prevent delayed onset muscles, fatigue and tightness.

In short…

Making massage as part of your training plan and routine can help optimize performance, prevent injuries, and promote overall well being. Don´t forget to include proper training, strength training, good nutrition, and rest days.

We hope this information is useful for you. If you have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. If you like this blog, please share!

We are always happy to help.

References: 

https://www.healthline.com/health/doms

The post On the Road to Wellness: The Role of Massage in running appeared first on Perea Clinic.

For those of you running the London Marathon is on Sunday 21 April, 2024. Congratulations and we wish you the best of luck! In this blog, we want to tell you the most common injuries runners present while training for the marathon or during it and what symptoms you should pay attention to. In addition, we’ll give you essential tips on avoiding injury and, in the unfortunate event you get one, outlining the best approach to getting you back on the road as soon as possible (click on the suggested table below).

London Marathon: runners´ common injuries table

Below, we set out the most common injuries incurred during training, and in this link you can find a table that shows you a bigger list of the most common injuries incurred during training, how to recognize them, and who you need to see to fix them. Of course, if in doubt at any time, don´t hesitate to contact us.

Symptoms: how do I know, I have an injury?

Taking care of yourself in order to avoid injury means to respect your body limits, listen and really feel what your body tells you. Let’s pay attention to the symptoms and what they are telling you…

Pain 

The most obvious symptom to look out for. If you feel pain, get it checked out. Don’t push through, as pain is an important warning signal that something is wrong.

 Swelling 

Usually in or around joints, swelling often indicates an inflammation or build-up of fluid in a particular area. If left untreated, or if aggravated by further running without a rest period of time, the problem will invariably get worse. 

Stiffness, tightness and restricted movement 

This is a common symptom within muscles or joints. But it doesn’t necessarily indicate an underlying injury. However, if after appropriate stretching and adequate rest, the sensation doesn’t go away, it may be an early sign of a developing injury. You’ll then likely need professional massage.

 Bruising and discolorations

 Usually, it is the result of an underlying impact or trauma. If symptoms bother you, are particularly painful, or do not disappear within a couple of days, you should see a doctor. 

Unusual tingling sensations or prolonged muscle spasms

 If you develop any of these symptoms, especially if radiating down a limb, you should immediately see a physio or doctor.

London Marathon 2024:Common runner’s injuries

During training or in the marathon, runners can experience various injuries, ranging from minor to severe issues. Some of them are (look for more in the link above):

Runner’s Knee (Patellofemoral Pain Syndrome)

You might feel pain at the front of the knee or around/behind the kneecap. It is often caused by overuse, improper running form, or muscular imbalances.

IT Band Syndrome

 The iliotibial (IT) band runs along the outside of the thigh and can become inflamed due to overuse, leading to pain on the outside of the knee.

Shin Splints

Shin splints ( or medial tibial stress syndrome) main symptom is pain along the shinbone (tibia) due to the inflammation of the surrounding tissues (muscles, tendons, and bone tissue). Its main causes are: overuse, improper footwear, or running on hard surfaces.

Plantar Fasciitis

Plantar fasciitis is inflammation of your plantar fascia, a thick band of tissue that runs across the bottom of your foot, connecting your heel bone to your toes. It is the most common cause of heel pain. Mind your symptoms if training for the London Marathon because pain is exacerbated by long-distance running.:

Muscle Cramps

Muscle cramps can be very painful. During the Marathon, the most common causes are dehydration, electrolyte imbalances, and muscle fatigue. You may notice them in your  calves, thighs, or feet.

Blisters

Friction between your skin and socks or shoes are the main cause of blisters, especially during long runs like marathons.

You can avoid them using proper footwear (wear your size and never wear new shoes while running a marathon)

Achilles Tendonitis

It is the Inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. You can feel pain and stiffness in the back of the ankle.

Hyponatremia

 This is a condition caused by low sodium levels in the blood, it is, often, the result of excessive fluid intake without adequate sodium replacement. It can cause symptoms ranging from mild discomfort to life-threatening complications.

Dehydration and Heat Exhaustion

While not injuries in the traditional sense, dehydration and heat exhaustion can occur during marathons, especially in hot or humid conditions. Symptoms include dizziness, nausea, confusion, and weakness.

London Marathon 2024: Home injury treatment

• Apply cold or hot compress for swelling.
• Hydration (drink lots of water).
• Drink isotonic beverages to rise or keep stable your sodium levels.
• You can take over the counter medication for pain if needed.
• Stretch
• wear proper shoes (comfortable, made for the activity; never wear new shoes during the marathon and use your size).
• Professional massage which targets the specific condition, if you have any doubt about what you have, don´t hesitate to contact us .

A final word

Preventing these injuries involves proper training, including adequate rest, cross-training, stretching, and strengthening exercises, as well as wearing appropriate footwear and staying hydrated during the race. In addition, always listen to your body and if there is any persistent pain or discomfort seek for specialist advice and attention.

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

 References:

https://www.floridaortho.com/specialties/knee-leg/shin-splints/

https://www.mayoclinic.org/diseases-conditions/patellofemoral-pain-syndrome/symptoms-causes/syc-20350792#:~:text=Patellofemoral%20(puh%2Dtel%2Do,that%20involve%20running%20and%20jumping.

https://my.clevelandclinic.org/health/diseases/14709-plantar-fasciitis

https://www.medicalnewstoday.com/articles/327236

https://www.mayoclinic.org/first-aid/first-aid-blisters/basics/art-20056691#:~:text=Clean%20a%20sharp%20needle%20with,with%20a%20nonstick%20gauze%20bandage.

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It seems hard to believe but, finally, the big day is here. This will likely fill you with a mixture of excitement and dread. So much of your attention up until now has been on the physical side of the training. At this stage, it is worth remembering that the run will be a psychological and emotional challenge, as well as a physical one. It is important during this time to stay as calm as possible. Your physical preparation is pretty much complete, and now it is time to start thinking about preparing yourself mentally for today. 

Keeping control of your emotions 

Often the most over-riding emotion as you approach the race is anxiety. How will you perform? Will you finish? Will you remember everything? These few hours leading up to the London Marathon, it is essential to conserve as much energy as possible (mental as well as physical). To help settle the nerves keep two things in mind. First, give yourself credit for all the hard work and sacrifice you have put into your preparation up until now. If you have got this far, are hopefully injury free, and have done an amazing job. If you have successfully completed your long runs, your body is prepared. Second, although running the marathon is a huge challenge, it is feasible. And it is feasible for you! Hundreds of 1000s of people from all walks of life have completed the marathon. If they can do it, you can do it!

Plan:

 As with many things in life, one of the best ways of keeping your nerves in check is through proper planning and preparation. It always helps to have a checklist ready for kit, refreshments and travel plans. If it’s written down, it is one less thing to think about or have in your mobile. Be sure to have your registration done and ready. Having this number makes you remember that you are not alone at the Marathon, on the contrary, you have a lot of people to share this wonderful experience with, so save energy and set your mind on success!

Be flexible in your approach: 

If you have made it this far, you may have started plotting what sort of time you would like to finish the course in. Depending on your personality, you will have either set a rigid goal or a ‘nice to have’ goal. If you are the sort of person who tends to set challenging goals, I encourage you to be flexible. It can certainly help to focus the mind if you have a time in mind. However, there are a number of factors (some of which are out of your control) which can affect your performance on the day. One of the single biggest factors is the weather.  Did you already check it?

The weather forecast tells us that we can expect rain from 6am to 2 pm and a temperature that goes from 6 degree Celsius. So keep in mind that these variables can affect your run, it makes sense to set flexible goals. Cut yourself some slack if conditions work against you on the day, and it will allow you to stay focused, motivated and happy! 

What to do before the race

Stretch! – Remember to stretch before and after the race. However, do not push your stretching too hard. Be sure to stretch the following areas; calves, hamstrings, quadriceps, hip flexors, the IT band, lower back, neck and chest. 

Eat well before leaving home – There is a world of advice on nutrition out there. But at this stage, the best advice is to keep it simple. If you have been tempted by carbo-loading, but have never tried it before, it is best not to risk it. You will need a healthy serving of carbs of course. 

As a guide, 8-10 grams of carbs per kg of body weight is going to be ok. In addition, don´t forget to hydrate. 

Last minute tips:

Today be sure to give yourself plenty of time for everything. Prior to the run you need to expend as little energy as is humanly possible. Aim to get to the start at least an hour before the race. Before you start the run lubricate any area for which chafing has been a problem. Trust me, chafing during a marathon can be a big distraction. 

With the unpredictable nature of London Marathon weather, you will need to find ways to ensure you are as warm and as dry as possible before the race, remember that today rain is expected. As you will be setting off early, layers of old t-shirts can help to keep you warm and are easy to dispose of later on. A black bag, with a few small holes cut in (to allow your skin to breathe) is the customary way to shield from the rain. On the off chance that it is a particularly warm day, find as much shelter as you can, prior to and during, the run.

As the run gets underway BE PATIENT. You are among a mass of people and you will be moving slowly for the first half mile to a mile of the marathon. Don’t be tempted to try and weave in and out of other runners. It is an unnecessary waste of energy. Be glad for the sedate start. It will act as a gentle warm up and allow your body to start using fat as fuel, which is exactly what you need. 

As you get into the heart of the race you will start to feel good. Your body will feel primed and the crowd will be giving you a huge lift. Avoid any temptation to start increasing your pace at this stage. If you want to be brave, save it for the last 3 miles. Going too fast too soon can seriously jeopardies your efforts in your first marathon. But my biggest tip of all is to take time to soak up the atmosphere. At times during the run you will feel absolutely euphoric. Keep the faith, keep going and good luck!

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

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After months of hard work, sacrifice and preparation, the big day  looms ever closer. It is around this time that fears, concerns and  doubts can start to creep in. You start to wonder if you have trained  hard enough and long enough to complete your race or the London Marathon. This anxiety can push a novice runner to make a crucial error  in thinking. With the clock running down to the Marathon they  increase their workload, in effect, trying to cram in extra miles in a  late attempt to gain extra fitness.

Don’t let this be you! It is the complete opposite of what you need to  do. These last days before the event are an absolute crucial period  for restoring and preparing the body for the onslaught to come. In the 2 to 3 weeks leading up to the marathon it is vital to reduce  your training workload and intensity gradually and progressively. This section of your training is known as tapering, and it is  critical to your success, with numerous physiological benefits. Before we address the technical reasons  why tapering works, it is important to allay some of the common emotional concerns. Of course, the prospect of the marathon feels daunting, it’s part of what makes it such a legitimate challenge. And some  amount of apprehension can actually be beneficial. In fact, psychologists have a name for it, eustress,  which literally means ‘good stress’. It is a level of concern that can help you stay focused and motivated.  But don’t let the thought of the challenge overwhelm you. Provided you are injury free, have trained  reasonably regularly and have completed at least two long runs, you should be able to complete the  course. Just follow the guidelines for tapering and stick to your game plan during the marathon, and you  should be just fine.

Why tapering is important  

Those endless hours of training have a very specific purpose. They’re all geared towards bringing about  particular outcomes in the body. Without the series of physiological adaptations that occur, you won’t be  physically prepared for the demands of a marathon. 

These adaptations include improving aerobic capacity, increasing the body’s ability to store and use glycogen, and improving the efficiency of the heart and lungs. And that’s not all; you will have strengthened  connective tissue, and increased the number of capillaries in the muscles (and thus the body’s ability to  provide oxygen to your muscles). And the chances are your running economy will have improved, your  resting heart rate will be lower, and your breathing rate at higher intensities will be more controlled. It’s really remarkable just what a transformation your body goes through. But here is the thing; much of  that adaptation occurs during your periods of rest and recovery. With the marathon so close, it is essential  that you reduce your training load sufficiently in order that your body rests and repairs sufficiently. The high mileage runs can deplete levels of muscle glycogen, essential enzymes and antioxidants. All these  levels can be restored, and damaged muscle fibers replenished during a period of suitable tapering. What is  more, slowly reducing your intensity in the last 2 to 3 weeks will help prevent overall fatigue and bolster your  immune system. The goal is to get to the start line refreshed and in optimal health, not at breaking point. Getting the tapering process right can be a tricky business. Let’s look at a few pointers that will help you get it  right. 

How to taper properly  

First, you need to know when to start tapering. Ideally, that should be 21 days before race day. It is important  to embrace the process properly.  

 Week one 

Most importantly, you need to cut back on your mileage.  The first week of your taper, cut back to 75% to 50% of  your previous weeks overall distance. At this stage, it’s still ok to run three or four times a week but cut back significantly on your longer runs. This should include cutting  your weekend run back to about 10-12 miles.  

In addition, it is time to stop high intensity runs. So, at this  point you do not do any hill repeats, hill running or sprints.  This is because you are looking to avoid any further tissue  damage that might not heal in time for race day.  

If you have been doing any strength training, it is time to cut  back on that too. There is little to be gained in terms of  strength work at this stage. As an alternative, consider a deep tissue massage. It will probably feel like a work  out in itself. And the type of massage needed to untie knots, and restore some balance in your muscles, is best  done at least a week before the marathon.  

Finally, during week one of the taper, look to increase your intake of protein. This will help repair and restore  muscle tissue. Good sources of protein that include the majority of essential amino acids include fish, Greek  yoghurt, soya beans and chia seeds.  

 Week two 

Now you should be significantly reducing your workload. Absolute maximum should be 50% of the volume of  your longest week. It might almost feel like you are cheating, but you need to slow down too. Your runs will be  run slightly slower than marathon pace and will probably feel ridiculously comfortable, and that’s fine (however, it’s good to do just a couple of miles at marathon pace during one of your runs). Believe us, your body will  thank you for this rest later.  

As a rough guide, your longer weekend run should be 8 to 10-miles, and your week days should be no more  than 4-miles. And although you are running less, try and keep your diet balanced and healthy at this point. Do  not cut back on calories. However, if you are partial to any processed foods or takeaways, look to avoid them  until after the marathon. Your body needs proper nutrition to replenish muscles at this juncture.  

You’ll need plenty of antioxidants in your diet at this stage too. They will help combat oxidative stress. Good  sources of antioxidants will include spinach, broccoli, red bell peppers, carrots, tomato based products and  avocados. Good fruit sources will include blueberries, raspberries and strawberries, to name just a few!

 Week three 

In this last week before the marathon it is time to completely wind down. Any runs you do this week should  not exceed 4-miles, and they all should be done at a  gentle pace. To stay loose, and help overcome anxiety, it is useful to do a 2-mile run 3 days and 1 day  before race day. This week is far more about restoring  the body. Focus on four key elements. How you eat,  what you drink, how you rest and how you sleep.  

Make sure you take on board an adequate amount of  carbs (but don’t try to carbo-load unless you are VERY clear on what you are doing). Go easy on the coffee,  and try not to drink alcohol if you can avoid it. Work at staying hydrated, stay off your feet as much as you can,  and sleep as much as you can. Follow those guidelines as closely as possible, and you should be good to go.  

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

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Naturally, the majority of your training for a marathon will comprise running. One of the key principles of exercise is that of ‘specificity’. Put simply, it states that your training should be relevant and appropriate to the activity you want to compete in. This ensures that the process of adaptation which takes place within the body during training is pertinent to the specific needs of running. 

It all sounds simple enough, to prepare for a long distance run you need to do a lot of running. But it would be an oversight to ignore the benefits of cross training (engaging in two or more sports or types of exercise in order to improve fitness or performance in your main sport). That’s because the training and preparation for a marathon is a delicate balancing act.

Putting in the hard miles has multiple benefits. Not least it can help increase your metabolism, improve bone density, enhance your body’s ability to utilize oxygen and store glycogen, and even lower your resting heart rate. Crucially, it helps you prepare mentally for the psychological challenge of a long distance run. 

But focusing all your energy solely on running can have drawbacks. Running is a continuous, repetitive, weight-bearing form of exercise. By its very nature, it causes micro damage and inflammation in the muscles. As long as healing and repair is kept in check by proper rest, this inflammation need not be problematic. However, without sufficient time to recuperate, inflammation and swelling in joints and muscles can lead to chronic overuse injuries. 

Another potential downside of restricting your training solely to running, is the impact it can have on your immune system. Whilst shorter duration runs can help bolster your immune system, longer and more challenging runs can weaken it. That’s because during the longer and harder runs your body churns out more of the stress hormone cortisol. After a 16-mile run, your body’s immune system can be compromised for up to 3 days afterwards!

How cross-training can help runners

Committing a day or two per week to other forms of exercise will provide you with some crucial benefits. It can help you to restore a more balanced all-round level of fitness, and give you a psychological break from the rigours of running. At the same time, it can help to take pressure off overworked joints whilst allowing you to retain a good level of cardio-vascular fitness. 

Some forms of cross-training compliment long-distant running better than others. Here are some of the more beneficial options: 

Strength training 

This should be top of your list because some amount of strength training is almost essential to prepare yourself for the marathon. It can add strength and power to your running, and is also a good way to enhance your running economy

Look to get expert advice on the most crucial muscles to strengthen. This will vary from person to person. But whatever you do, don’t overlook some of the smaller muscle groups such as the adductors and abductors. Strengthening these areas can help add stability to your running stride. 

And whilst you are in the gym, consider using the elliptical machine. It is a great exercise for mimicking the running action, and improving your aerobic capacity, but it is non-weight-bearing, and will ease the load on your joints.  

Aqua jogging or swimming

 Aqua-jogging involves replicating the movement of a runner in the deep water of a swimming pool. A buoyancy belt is utilized to help maintain an upright position. It is a technique that has long been used as a method of rehabilitation, but it can also be used as an option for training. Swimming is a less closely related activity. However, swimming is also another good option for taking the impact off joints and can be good for stretching out limbs and mobilizing the joints. 

Cycling or Stair-climber

While cycling tends to recruit very different muscle fibres than those used in running, there is one specific situation where it can be a very useful form of cross-training. Many runners tend to overwork their hamstrings, yet have relatively weak quadricep muscles. This strength imbalance can increase the likelihood of injury. Cycling, and also using a stair-climber in the gym, can help redress these imbalances, as both exercises put a significant demand on the muscles of the quadriceps. 

To check whether you have any muscle imbalances that may affect your running, we highly recommend that you get yourself assessed by a physiotherapist.

Yoga and Pilates 

Both Yoga and Pilates have numerous benefits for long distance runners. They can help improve your flexibility, correct your posture and develop your core strength. All of these factors will help improve your running efficiency. 

Take, for example, the ‘crescent moon’ pose in yoga. It can help release tension in the lower back, and is also a great way to stretch out your hip flexors. Flexibility in these muscles is crucial, because it helps you to maximise your stride length. This can make a significant difference over the many thousands of strides you take during the marathon. 

Finally, practicing a few basic yoga moves after a long run can be restorative too. They can help reduce swelling in the legs, boost circulation and initiate the recovery process.

Hiking 

As an occasional break, consider a hike instead of a run. It can act as a relief from the repeated pounding on tarmac. And if you make the effort to get out into the country it can be a great stress-reliever. 

Furthermore, if you hike on reasonably challenging terrain it can help challenge the tendons, ligaments and muscles that are less challenged during normal runs. Your body needs variety to keep the joints firing fluidly, especially in areas such as the ankles. 

Hiking can also help you get used to long periods of time on your feet, but with a decreased risk of injury compared to successive long runs. A solid three or four hour hike can be surprisingly challenging and help to build up your resolve for an endurance event. 

Whatever your training regime, remember to take days to rest between exercises, to allow the body to recover from these different stresses.

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

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“Fueling your run: Guide to a Balanced diet for runner

 

As the London Marathon draws closer, it becomes increasingly  important to make sure you are looking after your body correctly. You are now at the stage where you will likely be incorporating extensive runs into your training. These longer runs put  additional demands on your system, and require you to eat and  hydrate properly.

Proper nutrition not only helps provide your body with the additional fuel it needs, it also helps replenish muscles, boost the immune system, reduce inflammation and reduce the risk of  injury. Sadly, many runners get the balance wrong. They try  every possible variation to their physical training to gain an  advantage, but are sloppy in their approach to their diet. Don’t let this be you. Understand that good nutrition is essential, and give it the attention it deserves.

As the London Marathon draws closer, it becomes increasingly important to make sure you are looking after  your body correctly. You are now at the stage where you will likely be incorporating extensive runs into your  training. These longer runs put additional demands on your system, and require you to eat and hydrate  correctly. 

Proper nutrition not only helps provide your body with the additional fuel it needs, it also helps replenish muscles, boost the immune system, reduce inflammation and reduce the risk of injury. Sadly, many runners get the  balance wrong. They try every possible variation to their physical training to gain an advantage, but are sloppy  in their approach to their diet. 

 

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Running the London Marathon is a challenge on so many different levels. It’s not just about the obstacles you face on the day of the run. As the event day gets ever-closer, the training becomes more physically challenging, but also starts to test you psychologically and emotionally too. By this stage, you have already put in a lot of hard work. With each mile you run in training your determination to complete the challenge at the end of April grows ever greater. So one of the most emotionally challenging setbacks at this stage, can be developing an injury.

Naturally, you will want to get over this obstacle and get back to training as soon as possible. But we need to add a word of caution. Running with an injury (acute or chronic) can have serious long-term implications to your health. The old adage of ‘no pain, no gain’ does not apply to injuries! So don’t be a martyr to your cause or you may have to defer to next year.  

That said, many minor injuries incurred in the coming weeks can still be effectively treated before race day. If you are unlucky enough to get injured, below is an explanation of some of the most common treatment methods and why they are so effective. 

Acute Injury Treatment  

Diagnosis:

The first step to treating an acute injury is getting it properly diagnosed, either by your GP or a professional sports injury specialist (such as a physiotherapist, sports & remedial therapist or osteopath). The sooner the injury is treated and the symptoms addressed, the quicker the rehabilitation process can start, and the more effective the treatment will be (also, to avoid it becomes chronic).

PRICE Protocol to treat acute injuries

The term ‘PRICE’ is an acronym for a procedure that is regularly used to treat more minor injuries such as strains and sprains, as well as closed fractures. The individual letters stand for protection, rest, ice, compression and elevation. The objective of PRICE is to reducing swelling, alleviating pain and speeding up recovery. 

Protection:

For many years this protocol was referred to simply as the RICE method. The recent addition of the “protection” element was made as a common-sense measure. Aimed simply at avoiding aggravating the injury further, it refers to the use of props such as crutches, walking canes, splints, braces or slings. The objective is to immobilise or reduce activity in the affected area. 

Rest:

This is a crucial element needed to allow time for the body’s natural healing process to kick in. Depending on the extent of the injury, however, the recommendation may vary between complete rest or active rest. Some movement is often beneficial. Gentle and pain-free movement can often help to restore range of movement in a joint. And regular isometric exercises can often help maintain muscle tone and guard against muscle atrophy (when muscles waste away from lack of use).

Ice:

Crushed ice wrapped in a paper towel, or frozen peas wrapped in a thin tablecloth, can act as a makeshift icepack for applying to injuries to reduce swelling. The ice is usually applied for 10-15 minutes at a time roughly once every two hours. Applying at intervals in this manner is considered more effective than a long and continuous application. 

Compression:

This involves wrapping the injured area in an elastic bandage. Again, the goal is to reduce swelling. It is imperative that the bandage is not too tight because that can actually increase swelling and reduce blood circulation! You’ll know if the bandage is too tight because you’ll probably experience numbness or tingling sensations in, or around, the affected area.

Elevation:

This involves raising the injured area above the level of the heart. The goal is to prevent the pooling of fluid at the site of the injury and, again, to help reduce swelling. Elevation is most effective 24-48 hours directly following the onset of the injury.

The need to reduce swelling seems intuitively the right thing to do. However, inflammation is part of the body’s natural immune response to injury. There is growing evidence from within the Sports Science community that there are benefits to allowing some level of inflammation to persist in some instances. 

This brief outline of the PRICE protocol is intended as a guide for treating more minor complaints. If you are unsure as to how to deal with an inflamed injury, it is always advisable to seek professional guidance.

Heat and Cold 

As mentioned, cold treatment is a good way to help combat inflammation. This is especially so in the 48 hours immediately following an acute injury. Cold treatments work by decreasing blood flow. 

However, in many situations it can be beneficial to promote blood flow by dilating blood vessels. In this instance, heat treatment can help. It also has the useful side-effect of helping to relax sore and tightened muscles. Often, electric heat pads or heat wraps are used for treatment, but a hot water bottle can substitute as an easier alternative.

Typically, heat treatment is used for stiff tendons and conditions such as osteoarthritis. It can be used during a warm-up to help alleviate stiffness in muscles. It has also been used to help relieve muscle spasms (especially in the lower back), as well as helping with some strains, sprains and tendonitis.  

As if to further complicate the matter, there is a type of therapy that alternates between the use of both hot and cold treatments. As a simple explanation, it is a good way to trick the body into boosting circulation but also helps to release extra nutrients into the muscle. This can be very beneficial in speeding up muscle repair. Combined hot and cold treatment is therefore a popular treatment in helping to reduce the impact of DOMS (delayed onset of muscle soreness).

Knowing whether to use hot, cold or both types of treatment can sometimes be confusing. If in any doubt about what works best in your specific circumstances, contact us directly, or your own GP/specialist for further clarification. 

Depending on the type of injury,  Sports & Remedial massage could help to speed up recovery, but we will recommend to wait 48 hours to receive one. Do your research and make sure  your  Sports Massage therapists has experience and knowledge on treating running injuries.

What type of Massage is Sports & Remedial Massage? 

 Unlike many “relaxing” forms of massage, Sports & Remedial Massage is a massage modality specialised in treating sports injuries , muscle imbalance and muscle pain affecting joints and tendons.  It tends to be firmer and deeper. It has some broad health benefits such as improving blood pressure, lymph flow and circulation. But crucially, it gets right to the heart of the issue when rehabilitating muscles and joints from injury. 

The underlying goal is to counteract the stress and tension that can build up in soft tissue during strenuous exercise. It is a sophisticated and specialist modality that borrows many techniques from Physiotherapy and Osteopathy. Treatments within the remit of Sports & Remedial Massage include soft tissue release, neuromuscular interventions, fascial and positional release. 

Used in combination, the above-mentioned treatments can help reduce pain and tension, stretch and restore connective tissue and help relax over-active muscles. Sports & Remedial Massage is not appropriate for all running related injuries, but in can be hugely beneficial in the vast majority of cases. 

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

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