Thursday, 21 April 2011

London Marathon 2011 - The After care and beyond

Congratulations to all who challenged themselves and ran the 26.2 miles in London last weekend. 

The personal satisfaction of completing such a challenge is exciting and motivating. However great care must be taken in the weeks following regarding bringing muscles tissue and other musculo-skeletal structures back to pre- marathon state. 

Following a marathon the body is exhausted, tissues need time to repair and heal. Although you may not feel any pain you must be aware that you are vulnerable to injury and so this week doing a combination of a few things will help you:

  1. Do not stop doing exercise. But slow the pace down engage in cardio vascular exercise but ensure you rest. Cycling and swimming would be recommended.
  2. Stretching is very important! Although you may be following a stretching routine, prolonging a stretch will keep you more agile and prevent injury.
  3. Listen to your body- if you are feeling sore, achy and tightness in your muscles take the time to get some treatment to aid recovery.
  4. As the weeks pass and you start to go back in to running gradually build up the mileage - do not think push your body!
Q. When should you start training for your next marathon?

The answer to this question depends on several factors. Some of these include, but are not limited to, years of running experience, type/intensity of the training program utilized for the previous marathon, energy/effort expended during that marathon, duration/completeness of leg recovery from the previous marathon, among many other factors.

Setting new goals: Having completed this marathon start thinking about your next goal or a new challenge. May be the next 5k run you do shortening the time you complete it in. 

Thinking about taking up running or doing your first marathon? here are a few things to think about:

  1. Have a health check done by your G.P. to ensure you are able to begin running.
  2. Be prepared - Have sensible running shoes and possibly think about getting your feet checked  with a Bio mechanical assessment from your podiatrist to check there are no current problems. Orthotics may be required.
  3. Set a realistic time scale of how many miles you would like to complete in 2 weeks, 1 month etc.
  4.  Always stay hydrated drinking plenty of water.
  5.  An important aspect of running is the breathing. Regulating your breathing pattern will take time but be patient and it will become easier.
  6. Stay postive and stay focused as any distance is achievable.

If you have any questions for our Sports Therapist or Osteopath please get in touch.

Good Luck!

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