Brighton Half Marathon runners’ offer

After running the Brighton Half Marathon on Sunday you may still be getting muscle soreness or other aches and pains. Simple muscle soreness will get better over the next few days and massage can help speed this up. If you have a more persistent or painful niggle then you probably want to know whats wrong and what to do about it.

We understand how annoying aches and pains can affect your running and can even stop you doing what you love. You don’t have to put up with it.

We’ll give you 50% off your next physio or massage session here at Sundial for all Brighton Half Marathon runners.

  1. Book an appointment for a massage or physio session
  2. Get a customised treatment plan based on our review
  3. Take the first step towards pain free running

50% off your next physio or massage session – Book now

Download Top Tips to Beat Running injuries pdf

We have treated thousands of runners over many years and have been the clinic partner for the Brighton Half Marathon for the last four years.
Achilles tendon massageOur patients say:
A sequence of physiotherapy and home exercises continued over the next few weeks and gradually the condition improved until it completely cleared.
Lee Ashton

He tried various techniques with me to find exactly what worked for me. We tried different physio exercises to build up the strength in my knees and the pain has reduced massively. I am really grateful for his help, and the lovely team at Sundial who are always welcoming and kind.
Charlotte S

50% off your next physio or massage session – Book now

How to beat running injuries with strength training

single-leg-squat-strength-exerciseTo avoid common running injuries you should follow the lyrics of Daft Punk – Harder, Better, Faster, Stronger!

As a physiotherapist I get to meet lots of runners with common overuse injuries and I believe most of these problems can be overcome with some simple strength and conditioning principles.

If you’re planning on competing in a running event this year such as the Vitality Brighton Half Marathon it’s likely that at some point during your training you will pick up an injury.  Like most people you’ll probably turn to the internet or a running magazine where you’ll find lots of information on the benefits of warming up and stretching but less likely to find any guidance on strength exercises for running.

In a recent study with 26,610 participants by Lauersen et al (2013), looking at the effectiveness of exercise interventions to prevent sports injuries, found that overuse injuries could be almost halved with strength training alone.

With this research in mind I have put together three basic strength and conditioning programmes for you to work on as part of your running training.  Begin with stage one giving yourself roughly four to six weeks or until you feel confident before moving onto the next programme.

3 strengthening moves for runners from Vitality Brighton Half Marathon on Vimeo.

Remember this is just a rough guide to strength training and your ability to perform these exercises will depend on many factors, so if you have an injury or you don’t feel confident then get it checked out!

Sundial offers a free 20 minute physiotherapy consultation to anyone who is unsure about an injury so please get in touch if you need any further advice.

James
Sundial’s Physiotherapist

VBHM logoSundial is a partner for the Vitality Brighton Half Marathon on 26th Feb 2017  providing clinical care and advice for sports injuries for the runners. If you have any niggles then give us a call and our physio’s, chiropractors and massage therapists can see you quickly. Running the Vitality Brighton Half Marathon? Call for a free Runners MOT

The 7 R’s – Brighton Marathon Training Tips

Jewel runs Brighton Marathon
Jewel runs Brighton Marathon

The Brighton Marathon is the highlight of our sporting calendar. We have supported Brighton runners and their charities for many years but we have noticed that many people are not getting the support and advice they need to complete the marathon injury free. One in five people who enter the marathon will not complete it because of injury. We aim to make sure you are not one of them!

Pre-Training/Training Tips

Before you begin marathon training, you should be able to run for at least 30 minutes without stopping. Distance is not important right now. You just need to get your body used to running.
Combinations of runs/walks are great to use during pre-training because they ease your body into the exercise and minimize the chance of experiencing a running injury. Follow a set schedule or rota of training leading up to the event, so that you can set yourself small goals to work towards on a weekly basis.

Recovery Tips

Take recovery days equally as serious as your running days.
You should not run every day as your body needs to rest between runs, so it can recover from one run to the next, getting stronger between each run.
Use your non-running days to rehabilitate and to refuel with the right foods.  Ice any soreness, particularly in your knees or shins, four times per day for 15-20 minutes.  Stretch all the muscle groups in your legs, spine and upper body as you use them all!

Injury prevention

Never run through an injury, get it checked out by a professional!  Most of us are aware to use the RICE (rest, ice, compression and elevation) principle if we sustain an acute injury such as an ankle sprain or shin splints but there are other, less acute pains to be aware of, that may turn from a niggle into a strain.
Wear the correct footwear.  Your trainers should be no more than 6 months old or have been subjected to 500 miles of running.  Older shoes lose shock absorbing ability and increase the risk of injury. Check the soles of your trainers for abnormal wear as this could indicate a biomechanical problem elsewhere.  When choosing new running shoes go to a running shop staffed by experienced runners who can advise you on the correct shoes for your foot and running style.

The 7 R’s for marathon training

Run for 30 minutes before starting specific training
Rota – set up a schedule of training with goals
Rest is important because your body builds muscle, strength and stamina in this recovery phase
Refuel – improve your diet with our video program to get the right building blocks for recovery
Rehabilitate – stretch all over and ice any injury
Replace worn out running shoes
Runners MOT – this free check up is available to all Brighton Marathon runners – don’t let a niggle turn into a pain
Our physios and chiropractors support Brighton marathon runners with the offer of our Runners MOT at either of our Brighton clinics.  So if you have an injury or just a niggle, call and get it checked out!

Brighton Marathon Top Tips

Jewel runs Brighton Marathon

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.

Run Long

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
Brighton.

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!

More Marathon Trainig Tips

Runners Knee: 2 Most Common Causes

Orthotics and Runners Knee pain

Marathon Training Tips: take the simple, natural approach

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

  1. Note some distances in your car, get to know your area in mileage and plan some routes and get out and start running.
  2. Allow enough time to train ( as in months ); know your fitness level and your starting point.
  3. Get some comfortable trainers (not the most expensive).
  4. 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!

PT Pete

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.