Has the hype of London Marathon this year got you thinking about completing a marathon?
I take my hat off to anybody committing to running a marathon. Let alone getting through the rigorous training before hand.
I have recently seen a lot of clients during the lead up to London Marathon. I thought I'd shed some light on the best way to get to the start line.
SELF CARE
It is very important to look after your body even if you're not training for a marathon. But even more so if you are training for a marathon. Throughout your training regular treatments help to reduce your chance of injury. I recommend to all my clients a monthly MOT depending on their training plan.
For starters its always good to plan back from the marathon date. If we take London Marathon this year - October 3rd, and work back one week for your final tune up before the big day. Then, work back another two weeks to get a treatment after your last long run. Following this, monthly treatments from start of your training will help keep your muscles loose and aid muscle function.
PROGRAMMING
It's all ways best to follow a training program when preparing for a race, let alone a marathon!!
Following a program is key to make sure you are not over or under training for the marathon.
It's important to pick a program that suits you. It has to work around your daily routine and other commitments. Otherwise you're starting on the back foot before you even get going.
There are plenty of programs available on the web, I would personally recommend the Nike Running App.
STRENGTH TRAINING
I see many clients who train hard for a race/marathon, but lack any strength training in their program. Which tends to lead to niggles and injures, that may stop them running.
Incorporating a strength program into your training will help your muscles tolerate the demands of the longer runs. This will also reduce your chances of injury.
A few running injuries I see include; knee pain, lower back pain and shin pain.
RECOVERY
I mentioned above the importance of regular MOT treatments, aiding recovery. Sleep and nutrition are also key factors that help with recovery after exercise.
Sleep is key for all aspects of life. A good nights sleep is important for those who exercise. It allows your body to recover from the previous day. Getting enough rest after a workout strengthens your muscles and tissues. This helps reduce fatigue and exercise related injuries.
Nutrition is also important for endurance sports. It is key to make sure you are getting enough calories to support the increase in activity. An increase in physical activity without fueling the body sufficiently, can lead to muscle loss, increased risk for illness, stress and poor sleep.
Are you thinking about training for the next London marathon?
Drop me a message today to get booked in for your first MOT session to kick start your training.