If you are reading this blog it is because you will be running the London  Marathon 2022, so Congratulations for all the hard training and preparation! 

If it’s your first marathon, you might be thinking: how will I ever be able to run the 26.2 miles? or  How will I cross the final line?

Well, one thing is for sure, it helps if you are injury free. How well you recover is as important as how hard you train. So let’s look at the role of  Sports massage and see how it can help you in your quest.

London Marathon Massage

Running and delayed soreness

If you are relatively new to running, you will probably now be familiar with a pattern whereby your legs feel particularly sore a day or two after a hard run. This has a specific name among exercise physiologists It’s known as ‘DOMS’ – which is short for the ‘delayed onset muscle soreness’.

It is believed to occur as a result of microtrauma to connective tissue. It sounds quite worrying but is an almost inevitable consequence of the body being exposed to unfamiliar or intense physical activity. 

DOMS can place both a physical and psychological barrier to regular training. Anything that can help ease the sensation will help keep you motivated for longer. Thankfully, research in the British Journal of Sports Medicine has found that massage after exercise can reduce the intensity of DOMS.

A London Marathon Massage may boost your immune system

For all marathon training programs, the goal is to gradually increase the mileage you run on an incremental basis. As you start to increase the overall distance you run you start to place a greater load on your immune system.

Few things are more frustrating than getting  Covid, a cold or feeling feverish  the day before your London Marathon. Besides you won’t be able to run if you’re positive for Covid , running with  a cold  is very counter-productive as it results in shunting the virus around the cardiovascular system.

Luckily there is evidence to suggest that regular massage can help to boost the immune system especially if it is lymphatic drainage. Not only that, but it can have a calming effect as it reduces the level of cortisol (the ‘stress hormone’) in the body.

Other massage benefits for your London Marathon 2022 event 

Because massage can help to reduce muscle stiffness after a long or hard run, it may also help you to maintain good form. If you are trying to protect or compensate for tired and aching limbs your running style might get compromised. By incorporating massage before the London marathon event and  into your recovery phase you stand more chance of running with good biomechanics.

Pre-event massage 

Pre-event sports massage can be stimulating, it uses massage techniques such as hacking, kneading and beating and pounding.  It is vigorous and prepares people 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 your event.  

Post -event massage 

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

And finally, massage can count as a psychological reward for your hard work. As you come to the end of your training a pre and post Sports  massage will help to get your muscle ready for the final day, also it is fundamental for your recovery to ease those sore muscles. Make sure you book your pre sports massage 8-5  days before the London Marathon 2022 and your post event sports massage 24 hours – to a week after your even.

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 Massage and your London Marathon 2022 appeared first on Perea Clinic.

Hopefully, by the time you read this, the bulk of your preparations are done. With equipment checklists in place, maps and logistics sorted and your registration completed, you are ready to focus on the lead up to the race, and the run itself. Here are some more of my London Marathon Tips that will ensure that your weekend is as painless and enjoyable as possible.

The day before the Marathon:

How you prepare yourself the day before the marathon can have a significant impact on how you feel, and on how you run on the day. This day is all about staying as calm as possible and staying off your feet and resting as much as possible.

If you are able to lie down and rest, it is an excellent time to visualise your day and visualise your route ahead of time. This is a very worthwhile exercise as it is incredibly helpful to have mentally prepared situations ahead of time.

Try to keep your movement the day prior to the London Marathon to a minimum. Only make the journeys that are absolutely necessary. I strongly advise NOT running at all on this day. If you are feeling particularly nervous then a short, easy, 20 to 30 minute run may help settle the nerves. But keep in mind, that there are no training benefits to be had this close to the event.

One of my most important London Marathon Tips at this stage is not to be tempted to try anything new. The running gear you wear on the day should all have been worn before (especially the trainers), so don’t be tempted to purchase something new.

This goes for the food you eat too. Don’t experiment with new power bars of gels at this stage. Keep the food simple. Yes, about two thirds of your intake should be carbohydrate, but there is no need to eat a large portion. It is important to stay away from creamy sauces if you eat a pasta dish, avoid spicy foods – and go easy on the fruit and fibre. For obvious reasons you will need to keep your bowels steady on the big day!

Eat your largest meal in the late afternoon or very early evening on the day prior to the race. IT is important that you fully digest the food, and your stomach feels calm before you go to bed.

Most importantly of all, don’t fantasise about faster finishing times. Even as a novice runner you should have a reasonable idea of what your realistic finishing time might be. If anything add time to that figure, unrealistic expectations will only set you up for failure.

Last minute tips for the day of the London Marathon:

On the day of the run give yourself plenty of time for everything. Prior to the race 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 even set off lubricate any area in which chafing has been a problem. Trust me, chafing during a marathon can be a big distraction.

With the unpredictable London Marathon weather you need to find ways to ensure you are as warm and as dry as possible before the race. As you will be setting off early, layers of old t-shirts can keep you warm and are easy to dispose of later on. A black bag with a few small few holes in (allowing it to breathe), is the customary way to shield from the rain. On the off chance that it is a particularly warm day, find shelter at every opportunity.

Once you are in the starting area with a few minutes to go, put your hand on your stomach and take some deep breaths that cause your hand to rise and fall. This should help to calm the nerves and encourage the deep breathing that will help with your running.

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 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 warm up and allow your body to start using fat as fuel, which is exactly what you need.

When you are a mile or two into the run you can start monitoring your posture. Two key pointers are to make sure your chin is up (look ahead and not at the ground) and to make sure your shoulders are relaxed (not hunched up near your ears). Periodically throughout the early part of the run repeat this posture check to make sure you are running with optimum efficiency.

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 until the last 3 miles. Going too fast too soon is the absolute death knell in your first marathon.

A final word

But my biggest London Marathon Tip of all is soak up the atmosphere. At times during the run you will feel absolutely euphoric. Keep the faith and keep going no matter what.

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.

The post London Marathon Tips – the final days appeared first on Perea Clinic.