Brighton Marathon Top Tips
Written by Sundial Clinics Thursday, 21 March 2013 04:56
Brighton Marathon training is in full swing now and we have prepared some top tips to avoid injury whilst training and to make sure you complete the course.
Don’t let a niggle become a pain
Other than normal post training muscle soreness don’t ignore niggles as at this stage of training you can’t afford them to become an injury. Get them checked out by someone. At Sundial Clinics we are offering “Free Runners MOT’s” with our physio Quentin during March and April where we can do some checks and give advice so that problems don’t worsen, become painful, and stop you completing your marathon. We also use RockTape which can help prevent problems.
The long run is the most important component of your marathon training and will get you to the finish line as painlessly as possible! It should, by now, make up about 80% of your entire training program.
Use the Right Equipment
Which type of shoes work best for you? What is the mileage on the pair you are wearing? Will they make it through both the training and the marathon? Running shoes lose up to 50% of their shock absorbing ability after about 250 miles of use. You have 2-3 times your body weight going through your foot at every foot strike. That’s about 100 tonnes per mile. If you have foot pain let us check it out.
Consider your clothes. Chafing is a major concern especially during long runs and the marathon so make sure your clothes are tried and tested. Vaseline is a necessity for many
runners to reduce chafing. Also consider how much and what type of clothing you need,depending on the different temperatures and conditions that could occur on a spring day in
Socks are another area to consider. Which type work best for you (i.e. thin, thick, two layers, etc.)? Try out some and find out which suit you before marathon day. Race day is not a time to be trying new equipment! Merino wool based socks are great for temperature regulation and moisture wicking.
Don’t forget to hydrate.
The current advice about running and hydration is very simple — try to drink to thirst. And during long runs and your marathon, you’re going to get thirsty. Also, make sure you’re
rehydrating after your runs — you’ll know you’re hydrated if your urine is a light yellow colour.
Recover and Rejuvinate
As soon as the race is over:
- Get something to drink.
- Eat! Carbohydrates replenish depleted energy stores. Fruits, vegetables and salty foods replace essential minerals. Protein enhances muscle repair.
- Determine if you need any medical attention (aches, pains, blisters, etc.)
- Gently stretch within 20 minutes of completing the race and twice daily for the week after the race.
- Keep walking. Sudden stopping or lying down will cause a drop in blood pressure and perhaps fainting, leg cramps, and/or nausea.
- Get a post-race massage. Also, get a massage or two in the week after the race to help you recover.
- Get a few laser sessions here at Sundial. It has been shown to improve muscle recovery and tissue healing
Avoid long soaks in hot water which may cause swelling and exacerbate muscle soreness. In the early stages of recovery you are better off to cool your legs by soaking them in cold water which will reduce inflammation.
During the first week of recovery, it is best to avoid running altogether. Instead try walking or swimming each day to loosen your body and promote healing.
Finally, good luck from me with the rest of your training and race day!Learn More
Marathon Training Tips: take the simple, natural approach
Written by Sundial Clinics Wednesday, 24 October 2012 09:55
Marathon training tips are easy to come by. There are many many articles written about running and, of all the sports, this is where many so called experts seem to know it all. Especially when it comes to marathon distances. Guest contributor PT Pete shares his experience of natural marathon training.
If you flick through any of the running magazines you will read lots of different articles and written with many differing opinions. Some will suggest you run two long runs a week, others will say one long one and 3 shorter ones while others will suggest something completely different. They will often look very complicated, enough to put you off training in the first place!
Having run the Brighton Marathon and the London Marathon I get asked a lot about my training routines and you know what, I genuinely didn’t have a set routine.
I knew I had to run 26 miles. I hadn’t run more than 12 miles in one go so that was clearly the main goal, to run further that this. I decided I would run ONE long run a week, slowly increasing as felt right, and one or two short runs.
BUT…sometimes I did two long runs and that was it. I went with how I felt and still do. Trust your body to let you know what sort of shape you are in and how hard to train.
Marathon Training Tips
- Note some distances in your car, get to know your area in mileage and plan some routes and get out and start running.
- Allow enough time to train ( as in months ); know your fitness level and your starting point.
- Get some comfortable trainers (not the most expensive).
- Get a check up from a good physio. Sundial do a Runner’s MOT with Quentin. He’s great. See my story about how he helped me here.
Running is as natural an exercise as it gets, we’ve done it for thousands of years and it shouldn’t be complicated. There are some great routes around Brighton. Get out there and enjoy running around seeing the world from a different perspective!
Brighton based trainer PT Pete is one of the UK’s top trainers. He has worked all over the world as well as in some of the most exclusive London clubs. He has run marathons both here in Brighton and is now training for the Marathon des Sables – the toughest foot race in the world.Learn More
How to prevent running injuries? – Runners MOT
Written by Sundial Clinics Friday, 10 February 2012 12:02
Knee pain, muscle strain, tendon pulls, bursitis, ligament sprains and all sorts of other aches and pains are a constant reminder that marathon training and actually running it can be a hazardous business. One in five people who enter for the Brighton Marathon will not complete it because of injury. We aim make sure you are not one of them.
For the next few weeks we are offering a free Runners MOT especially aimed at runners in the Brighton Marathon and the half marathon. We want you to be fit, strong and ready to run.
Our physios will check you out top to bottom concentrating on your footwear and leg and foot movements. We will check all the usual things like over-pronation but also things that often over-looked like jamming of the hinge joint of the ankle which changes stride length. We will look at knees, hips and backs too. At the end of our Runners MOT you will have an in depth risk profile of the likelihood of future running injuries and a plan for prevention.
So don’t let a niggle turn into a pain, call to make an appointment.Learn More
Brighton Marathon Training Advice
Written by Sundial Clinics Thursday, 21 October 2010 11:24
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