On 2nd April 2023, over 12,000 runners will take to the streets of Brighton and Hove to run 26.2 miles, starting in Preston Park on a scenic route along the seafront finishing with cheers from the crowds by the Palace Pier. The event attracts runners of all ages and abilities from top level athletes to first timers and fun runners raising thousands of pounds for various charities. Find out more about training for a marathon and how to reduce the chances of injury.
Helen from the One Life clinic is running the TCS London Marathon in April this year for The Royal Osteoporosis Society. Any donations are gratefully received! Helen's donation link
Taking on running a marathon is a great challenge and there is nothing like crossing the finish line at 26.2 miles to claim your medal! After putting in months of rigourous training and adapting your body to long distance running, you really do see the hard work pay off. But it's also important to respect your recovery time to avoid burn out or overload. We have a few tips for you to help you avoid injury and enjoy the process.
- Find a training plan and try to stick to it! Obviously the more time your have for your training plan the better, so at least 12 to 16 weeks of gradually increasing your running distance are needed to successfully train your body to run 26.2miles. The key is not to run too far too fast - gradually increase your mileage week on week with a drop down week every 4 - 5 weeks to allow your body to adapt. Most of the injuries we see are from pushing yourself too soon and overloading your tissues.
- S-T-R-E-T-C-H! Your leg and back muscles will be working really hard and stretching after runs and during the week can really help to minimise injury by maintaining muscle length. Simple stretches for your quads, hamstrings, calves and hips make a big difference but remember to hold each stretch for 30 seconds.
- Vary your terrain - Whilst the idea of hill running doesn't appeal to everyone, the variation in terrain helps to build cardiovascular fitness as well as varying the load on your legs which helps to build different muscle groups.
- Strength train - Try to build weights in to your weekly programme once or twice a week to strengthen your core, gluts and quads muscles, Runners who strength train can better maintain their running posture which is key over long distances to maintain form and prevent injuries. Try split squats, calf raises, bridges and planks.
- Lifestyle - Sleep is so important for recovery. Try to avoid scrolling or sitting in front of the telly at night. An extra 30 minutes of sleep each night will really support your training and allow your muscles to recover from longer runs. Eating for energy is also key. Wholegrain carbohydrates are vital for supplying you with fuel for long runs such as oats, rice and pasta. Plenty of fruit and vegetables will provide you with essential vitamins and extra protein will help to build your muscles. Food is fuel!
- Relax and enjoy yourself! Remember to look up and take in the view! There are so many mental health benefits from exercising and spending time in nature. Try focussing on your breathing for a minute, or noticing the sounds you hear around you for a mindful run. A positive mindset makes a huge difference to your wellbeing. You can do it!
If you do start to feel any niggles in your knees, hips or feet which aren't settling with stretches and rest then book in with us for a Physiotherapy assessment to understand what's causing the problem and how to get your back on track.
