The London marathon is coming !
Whether you are a marathoner or a new runner here are some tips to prepare, enjoy and recover from your race :
Get ready for running :
While it's true that the best way to become more efficient and stronger at running is to practice running, it shouldn't be the only thing.
Numbers of runners come to us, with plantar fasciitis, hips and lower back pain : training to build up your stamina is one thing, but strengthening your core muscles for a strong pelvic stability while running is as important and can help you to avoid many injuries.
You will always benefit from a MOT , your osteopath will work on your alignment and help you to understand your strength and weakness and what exercises would suit you best .
Be choosy with your trainers :
The shoes should be relatively lightweight but provide good support. If the shoes aren’t your regular training shoes, wear them on at least one short run before your race.
Stay Hydrated :
drink on the run, don't wait to be thirsty that would be too late.
It’s also important not to drink water in excess in a short period of time think about regular water consumption on a daily basis. This means that when you start your session you are already properly hydrated, and you should not need to do anything special or different.
Carbo-Load, Don't Fat-Load
During the three days before your race, concentrate on eating carbohydrate-rich foods, such as pasta, potatoes, bread, fruit. It’s the carbs, after all, not fat or protein, that will fuel you on race day.
stretches and foam rollers are your new friends :
A healthy muscle is an elastic muscle : you should be able to contract and stretch it , stretch or foam roll after a run.
Marathon Recovery : Eat Protein, hydrate, Sleep, Then Get Moving
After the race have a nice protein-rich meal. Then, get a good night's sleep. The next day, you take the day off from running, right? Wrong. You've got to get moving the day after the marathon. Do something to get blood moving in your legs to help facilitate the healing process.