The London Marathon is one of the most exciting races to participate in. With over 35,000 runners at the starting line, it can be exhilarating and gruelling at the same time. Most of the work you need, in order to complete the race, is done in the months leading up to it. Correct preparation is key to your success and a personal trainer can help you stay focused on your goal. But most importantly, a specialised sports physio or osteo can help you recover faster from your training, help you with stretching and strengthening, work on your joints and back to minimise the impact of long running, and help you recover faster from eventual injuries in order to avoid missing your training for too long. Whether you are a beginner or seasoned runner, our team can help you get the best out of yourself.
Before the marathon or other long run
Most people need 16 to 20 weeks of training in order to be ready to complete a 26.2 miles race. This preparation puts your body to hard tension and a good recuperation is very important. Regular sports massages and stretching after your training will help you recover faster and improve grandly your overall performance.
During this preparation, injuries can arise; our physiotherapists and osteopaths have a great experience with runners and can help you recover quickly in order to be ready for your run. Also, strengthening your muscles around the joints can save you from many of these injuries.
After the marathon or other long run
After the marathon is finished, managing your recovering is very important to prevent your joints and muscles from any damage. Our sports specialists can help you recover using sports and deep tissue massages, osteopathy techniques to rebalance your body, circulatory massages and specific stretching.
If you need help with your training plan, motivation and recovery, contact our sports physiotherapists & personal trainers on 0207 125 0262 or 0782 455 3765
We are covered by most health insurances and are Bupa recognised and AXA PPP recognised.
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Five tips to help with your London marathon preparation or other run preparation
- Warm up and cool down: Even the best marathoners in the world do that and you are no exception. You don’t want to risk any injury during training, so make sure you do some easy stretches for the calves, hamstrings and gluts at the start and at the end of your run.
- Quality over quantity: If you need to skip a workout here and there because work got in the way or your child is sick, make sure you don’t skip your longer runs, as they will help you build the endurance you need.
- Put your feet up: Rest is as important as training itself. Your body needs time to recover and regenerate in order to be ready for the next session. Don’t be tempted to go for another run on your rest day, you’re only making it harder for your body to replenish the energy it needs. Also, make sure you get enough sleep, especially on the nights before longer runs.
- Eat and drink well: Food is fuel for your body and you need the right fuel to get you where you want to end up. Hydration is just as important but be careful not to overdo it when it’s hot!
- Keep a positive mindset: Instead of telling yourself how hard it is when the going gets tough, visualise your success at the finish line. Many runners find it easier to break down the race in segments or laps.
You often hear about marathon runners “hitting a wall”. This essentially happens when their muscles run out of fuel. This is why pacing is very important, so your resources are not depleted too early in the race. Our team of physio and osteo are here to help your muscles and joints recover faster in a safe way. But, you must also maintain an appropriate nutrition plan throughout your training process.
Five nutrition tips to keep in mind during your London marathon training period and during your long runs
- Increase your intake of food with high nutritional value, such as vegetables, fruits, nuts and seeds, whole grains, lean meats, fish, and dairy.
- Carb-load the day before you go for a long run and on the last three days leading up to your big race.
- Stay hydrated during your regular training sessions. Add electrolytes to your water, especially when it’s hot, as you sweat more. Only drink when you’re thirsty.
- Reduce your alcohol intake. It can have a negative impact to your training and performance.
- If you are planning to use energy gels during the race, practice having those during your regular long runs so they don’t upset your stomach on the big day.
If you have any questions or would like to book an appointment with one of our personal trainers, sports physio or osteo: 0207 125 0262 or 0782 455 3765
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