Stretch Physio Offers 6 London Marathon Training Tips
A representative from the Writtle-based clinic offers up useful advice for those planning to run the London Marathon this Spring.
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March 12, 2013 (FPRC) -- The London Marathon is just a couple of months away and thousands of participants are stepping up their training routines in order to prepare for the demands of the race. A marathon is a huge feat for even the most disciplined of athletes, so every single runner needs to prepare his or her body for the intense challenges that will lie ahead.
Amanda Peck, a member of the Stretch team and a fully qualified physiotherapist, fully appreciates the importance of staying in great shape before any physically demanding event. She helped keep some of Britainís most dedicated performers in top condition as they geared up for the Opening Ceremony of the London 2012 Olympic Games. Here she offers practical tips for those who are training hard in the run up to the London Marathon, which kicks off on Sunday 21st April 2013.
1. Set realistic goals. Getting used to running long distances takes a lot of time, so Marathon runners will often begin their training regime months in advance. Participants should increase their running distance by approximately 10% each week and aim to rest every other day to give the body a chance to recover. Increasing the mileage too quickly could result in over-exertion or even injury.
2. Buy the right footwear. Aside from choosing a pair of shoes that fit snugly and comfortably, Amanda would always recommend that participants invest in a pair of running trainers that have been tailored to their running gait. Trainers will lose their support after around 600 miles of running, so she also suggests replacing the trainers several months before the Marathon (ideally in February or the beginning of March) so that the new shoes can be Ďworn iní in time for the race.
3. Maintain strength and flexibility in the muscles to avoid injury. Marathon runners are susceptible to a range of lower limb conditions, including shin splints, knee problems and Achilles heel injuries. Amanda recommends stretching and conditioning the Quadriceps and Gluteal muscles to help them cope with the stress thatís consistently placed on the joints from running. If problems do arise, itís better to address and rehabilitate an injury as soon as possible, as acting quickly will normally speed up recovery time.
4. Prepare for all possible land and weather conditions. Training exclusively on the treadmill will not teach a runner to handle types of terrain. They may also struggle to perform just as well in hot, cold or wet environments. The conditions on the day of the Marathon are unpredictable at best, so Amanda is keen to stress the importance of running outside in both urban and rural areas to learn how to overcome all possible obstacles before the event itself.
5. Runners should always aim to compete in smaller races before the Marathon itself. Signing up for half-marathons will help the runner to get used to race proceedings. Knowing exactly whatís going to happen on the day will settle any last-minute nerves and help keep the participant focused on the task at hand. He or she will also have the opportunity to gain an insight into his or her ability and work on their weaknesses when they are back in training.
6. Book in for a regular sports massage. A massage from a fully qualified therapist helps to keep muscles in good condition and relieve the symptoms of repetitive strain injuries. The relaxing effect of a sports massage will promote better sleep and can, in turn, improve concentration and overall wellbeing.
Stretch Physiotherapy & Pilates is based in Chelmsford, boasting a wide range of musculoskeletal physiotherapy expertise in their well equipped private clinic. In addition, to offering specialist Essex physiotherapy, the team also offer massage treatments, acupuncture and one-to-one Pilates training. More information can be found at http://www.stretchphysio.co.uk.
Send an email to Ellie Searle of Stretch Physiotherapy and Pilates
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